Chapter 5: Flexibility & Low-Back Health Pt.8

What is one benefit of stretching?

It allows muscles to lengthen.

What is a disadvantage of active stretching?

It may not produce a sufficient stretch.

Stretching exercises should be performed

after a warm-up or workout.

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

at least 2 or 3

Which of these activities does dynamic flexibility affect?

pitching a softball

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

plastic elongation

Which muscles are stretched by the lateral stretch?

core

What is the focus of dynamic stretching?

functionally based movements

Which is an essential component of safe passive stretching?

good communication with one's partner

The modified hurdler stretch targets which muscles?

hamstrings

What determines flexibility?

heredity

Good flexibility has NOT been shown to

improve body composition.

Back pain is NOT likely to result from

increased flexibility. (poor posture, weak muscles, sudden injury)

What structures absorb and disperse stress on the spine?

intervertebral discs

What should one do while lifting a heavy box?

lift gradually

What is the correct position for the legs when a person lies on his or her back?

A pillow should be under the knees

How many repetitions of a stretch should you do during a stretching session?

2 to 4

When sitting at a computer, where should the knees be in relation to the hips?

Knees should be slightly below the hips.

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

a sit-and-reach test

What muscles are included in the core muscles?

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

What is considered one of the safest stretching techniques?

active static stretching

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

ballistic stretching

Which stretching technique is most commonly associated with injury?

ballistic stretching

What are stabilization exercises particularly good for?

building core stiffness

What low-back exercise improves strength and flexibility in the erector spinae?

cat stretch

From top to bottom, what are the five regions of the spine?

cervical, thoracic, lumbar, sacrum, coccyx

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

collagen and elastin

Most experts recommend that you do low-back exercises

daily

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

disks are full of fluid.

What are the yellow fibers that make connective tissue flexible?

elastin

(T/F) A stretch should be held in position for a minimum of 45 seconds.

false

(T/F) A variation of the lower-leg stretch involves flexing and pointing the foot of the extended leg.

false

(T/F) The amount of stretch a muscle will tolerate is unlimited.

false

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

focus on core muscles to stabilize the spine.

Which benefit comes with flexibility?

prevention of muscle strains

Which of the following is a function of the spine?

providing an attachment site for muscles, tendons, and ligaments

What are joint capsules?

semi elastic structures that surround major joints

Joint capsules are

semielastic structures that surround major joints.

Which stretching technique do experts recommend for general fitness?

static stretching

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

Which of the following results from poor posture?

structural body changes

Upon what does static flexibility depend?

structure of a joint

What is the most common site of back pain?

the lumbar area

Which muscles benefit from the towel stretch?

triceps, shoulders, and chest

(T/F) Flexibility is an adaptable physical fitness component.

true

(T/F) Intervertebral disks maintain the spaces between vertebrae.

true

(T/F) The modified hurdler position stretches the hamstring muscles.

true

What pace of walking is recommended for back health?

walking quickly

What is most likely to cause back pain?

weak muscles