CH.5

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What is considered one of the safest stretching techniques?

Active static stretching

According to the American College of Sports Medicine (ACSM), how many days a week should one perform stretching exercises?

At least 2 to 3

What structures absorb and disperse stress on the spine?

Intervertebral discs

What is a disadvantage of active stretching?

It may not produce a sufficient stretch.

What pace of walking is recommended for back health?

Walking fast

Stretching exercises should be performed when?

after a warm-up or workout

What is the focus of dynamic stretching?

functionally based movements

Good flexibility has NOT been shown to?

improve body composition

Upon what does static flexibility depend?

structure of a joint and heredity

dynamic stretching

the ability to move a joint through its range of motion with little resistance

Which is a proprioceptor?

A nerve

Which stretching technique do experts recommend for general fitness?

Static stretching

Which muscles are stretched by the lateral stretch?

Core

What are the two principal types of connective tissue in a muscle?

Elastin and collagen

Exercise for the prevention and management of low-back pain should?

Exercise for the prevention and management of low-back pain should

T or F: A variation of the lower-leg stretch involves flexing and pointing the foot of the extended leg.

False

T or F: A stretch should be held in position for a minimum of 45 seconds.

False (stretching is 10 to 30 seconds)

Which of the following best describes a function of the spinal column?

It provides structural support for the body.

What is the long-term lengthening of connective tissues called?

Plastic elongation

Which of the following stretches the hip flexors and quadriceps?

Step stretch

What low-back exercise increases strength in the core and the shoulders?

Stir the pot

Why are ballistic stretches considered dangerous?

They may stimulate a muscular contraction during a stretch

Which test is used to determine the flexibility of muscles in the hamstrings?

a sit-and-reach test

passive stretching

a technique in which muscles are stretched by force applied by an outside source

active stretching

a technique in which muscles are stretched by the contraction of the opposing muscles

What muscles are included in the core muscles?

abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and pelvis

static flexibility

ability to hold an extended position at one end or point in a joint's range of motion

Which of the following techniques is NOT recommended for people of average fitness?

ballistic stretching

Most experts recommend that you do low-back exercises how often?

daily

Full-range-of-motion spine exercises performed soon after waking can lead to injury because?

disks are full of fluid

Which benefit comes with flexibility?

prevention of muscle strains

What type of stretching features contracting a muscle prior to stretching?

proprioceptive neuromuscular facilitation

Which of the following is a function of the spine?

providing an attachment site for muscles, tendons, and ligaments

Which of the following results from poor posture?

structural body changes

Which muscles benefit from the towel stretch?

triceps, shoulders, and chest


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