Chapter 5 Nutrition
Which of the following activities and/or occupations is most likely to be associated with low-back pain? dog walking receptionist sorting papers landscaping
landscaping
The most common site of back pain is the _____ area. lumbar thoracic coccyx cervical
lumbar
Which region of the spine is the most common site for back pain? sacrum lumbar cervical coccyx thoracic
lumbar
Which of the following is an example of a dynamic stretch? jumping jacks lunge walk touching the toes repeatedly in rapid succession performing a split
lunge walk
Which of the following is not one of the guidelines for preventing low-back pain? controlling body movement maintaining one's body posture for long periods of time warming up thoroughly before exercising lifting weights properly
maintaining one's body posture for long periods of time
- When a muscle is stretched, the nerves send a signal to the ______, which sends a message back to the muscle, triggering a muscle contraction. adrenal gland spinal cord left ventricle
spinal cord
Which one of the following exercises for low-back health would not be considered appropriate for a beginner? lunges stability balls side bridges spine extensions
stability balls
The ability to hold an extended position at one end or point in a joint's range of motion is defined as which kind of flexibility? stationary stagnant static dynamic
static
Which type of stretching technique is most often recommended by fitness experts because it is safe and effective? ballistic passive static active
static
Ballistic stretching is considered dangerous because ballistic stretches may increase flexibility too rapidly. train the muscle statically. cause muscle relaxation during a stretch. stimulate a muscular contraction during a stretch.
stimulate a muscular contraction during a stretch
An individual experiencing sudden acute back pain most likely has damaged his or her tissues. DNA. lungs. capillaries.
tissues
Stretching exercises should be performed to the point of pain. while holding one's breath. to the point of slight tension. when muscles are cold.
to the point of slight tension
According to the ACSM, stretching exercises are minimally performed how many days per week? 3-4 7 2-3 1-2
2-3
The American College of Sports Medicine (ACSM) recommends performing stretching exercises at least ____ day(s) per week. 4 to 5 2 or 3 6 1
2-3
Which of the following is a disadvantage of active stretching? A sufficient stretch may not be produced. Active stretching requires a partner. There is a high risk of injury. Range of motion is not sufficient.
A sufficient stretch may not be produced
Which of the following is not true of dynamic stretching techniques? Dynamic stretches may carry a greater risk of soreness and injury compared to static stretches. Dynamic stretches can be used as part of a warm-up for serious athletes. Dynamic stretches are easier to perform that static stretches. Dynamic stretches help to develop functional flexibility that translates well into activities.
Dynamic stretches are easier to perform that static stretches.
Which of the following is characteristic of chronic back pain? Pain always radiates. Pain can radiate to all parts of the body. Only stabbing pin is felt in one area of the body. Pain is always localized.
Pain can radiate to all parts of the body.
Stretching exercises developed to improve flexibility should be performed after a warm-up or heat application. when the muscles are sore. when the muscles are rested. before working out when muscles are stiff.
after a warm-up or heat application
Stretching exercises should be performed to the point of pain. after a warm-up or workout. while holding one's breath. immediately before all high-performance activities.
after a warm-up or workout
Which of the following would be an appropriate time to stretch? (multiple) after weight training before the start of a high-intensity activity after an aerobics class after taking a moderately paced walk
after weight training after an aerobics class after taking a moderately paced walk
The stretching technique most commonly associated with injury is active stretching. proprioceptive neuromuscular facilitation. passive stretching. ballistic stretching.
ballistic stretching
Which of the following techniques is not recommended for people of average fitness? ballistic stretching passive stretching static stretching proprioceptive neuromuscular facilitation
ballistic stretching
Exercise might prevent and treat back pain by creating more mitochondria. building muscular endurance. providing immunity from disease. blocking the production of hormones.
building muscular endurance
The two principal types of connective tissue are elastin and actin. collagen and elastin. actin and collagen. cortisone and titin.
collagen and elastin
Intervertebral disks perform which of the following functions? (multiple) protect the spinal cord disperse stress placed on the spine separate vertebrae from each other absorb stress placed on the spine
disperse stress placed on the spine separate vertebrae from each other absorb stress placed on the spine
Which of the following is not a general guideline for back exercise programs? Do low-back exercises a minimum of 3 days per week. Emphasize muscular endurance rather than muscular strength. Do low-back exercises in the morning. Engage in regular endurance exercise.
do low back exercises in the morning
Which of the following are types of flexibility? (multiple) passive active dynamic static
dynamic static
The ability to move a joint through its range of motion with little resistance is defined as: dynamic flexibility stationary flexibility stagnant flexibility statice flexibility
dynamic flexibility
A stretching technique in which muscles are stretched by moving joints slowly and fluidly though their range of motion in a controlled manner but not held in the stretched position is known as dynamic stretching. ballistic stretching. static stretching. proprioceptive neuromuscular facilitation.
dynamic stretching
Which type of elongation is a temporary change in the length of muscles, tendons, and supporting connective tissues? plastic thoracic elastic sporadic
elastic
Connective tissue consisting of yellow fibers that are stretchy and flexible is called: collagen titin elastin actin
elastin
Due to the nature of dynamic stretching, these people should perform these types of activities. people with stiff joints people who need to rehabilitate from accidents and illnesses experienced exercisers with flexibility sedentary people beginning to exercise
experienced exercisers with flexibility
An increase of sarcomeres, contractile units in the muscles, could lead to an increase of the body's likelihood of getting sick. blood sugar levels. aging. flexibility.
flexibility
Dynamic stretching involves rapid forceful movement. focuses on PNF movements. does not involve movement. focuses on functionally based movements.
focuses on functionally based movements
An essential component of safe passive stretching is rapid movement. good communication with partner. extreme flexibility. heavy resistance.
good communication with partner
Which of the following plays a role in your joint structure and flexibility? heredity physical environment height supplemental vitamins
heredity
Good flexibility has not been shown to improve performance in sports. prevent injuries. improve body composition. prevent muscle soreness.
improve body composition
flexibility is important for elite athletes in order to: improve their performance change their genetic histories expose them to disease maintain general wellness
improve their performances maintain general wellness
Which of the following is not an additional benefit of flexibility? improved relaxation improved concentration maintenance of good posture improved body position and strength for sports
improved concentration
Which of the following are potential benefits of flexibility? (multiple) likelihood of illness injury prevention improved joint health prevention of soreness increased tension
injury prevention improved joint health prevention of soreness
The structure between adjoining vertebrae, consisting of a gel- and water-filled nucleus surrounded by fibrous rings is called intervertebral disk. intervertebral nerve. spinal vertebrae.
intervertebral disk
The structures that absorb and disperse stress on the spine are vertebral arches. nerve roots. spinal curves. intervertebral disks.
intervertebral disks
A disadvantage of active stretching is that it requires a partner. may not produce a sufficient stretch. takes a long time to perform each stretch. has a very high risk of injury.
may not produce a sufficient stretch
Which of the following statements about low-back pain are true? (multiple) More than 85% of Americans experience back pain by the age of fifty. People rarely take time off from work due to back pain. Low-back pain is one of the rarest ailments in the United States. Low-back pain is one of the most common ailments in the United States.
more than 85% of Americans experience back pain by the age of 50 Low-back pain is one of the most common ailments in the United States
QUIZZZ QUESTIONS
most likely will be on the test!!!
Which of the following can be changed through exercise to improve flexibility? joint structure cartilage structure muscle length joint capsule
muscle length
Which type of elongation is a long-term change in the length of muscles, tendons, and supporting connective tissues? thoracic plastic sporadic elastic
plastic
Underlying causes of back pain may include which one of the following? improved muscle endurance poor posture increased core muscle strength loss of body weight
poor posture
A condition commonly referred to as a slipped disk results from pressure on a nerve root from a bulging disk. pressure on the spinal cord from unstable vertebrae. the shifting of a normal disk. increased ability of disk to absorb shock.
pressure on a nerve from a bulging disk
Which of the following is not recommended for the management of acute back pain? prolonged bed rest application of cold then heat application of ice several times a day
prolonged bed rest
Contracting a muscle before stretching is an essential part of ballistic elongation stretching. speed loading. proprioceptive neuromuscular facilitation. active muscular facilitation.
proprioceptive neuromuscular facilitation
Which of the following sends information about changes in the muscular and skeletal systems to allow the nervous system to control the speed, strength, and coordination of muscle contractions? spindle fibers muscles receptors neurotransmitters proprioceptors
proprioceptors
Poor joint flexibility is associated with all of the following characteristics except increased stress on joints. abnormalities in joint lubrication. protection from joint pain. joint deterioration.
protection from joint pain
Good flexibility in the hips and knees protects against bone loss in the hips and spine. protects against hypertrophy of the muscles. protects the spine from excessive motion during everyday activities. protects the internal organs from excessive motion during everyday activities.
protects the spine from excessive motion during everyday activities.
Titin is made up of structural carbohydrate collagen protein fat
protein
The curves of the spine are the cervical, thoracic, lumbar, and sacral. radial. cardiac. ulnar.
sacral
Joint capsules are sense organs in muscles that initiate nerve signals. white fibers that provide support in connective tissue. semielastic structures that surround major joints. yellow fibers that make connective tissue flexible.
semielastic structures that surround major joints
Compared to static stretching, which of the following is true about PNF stretching? It causes less muscle soreness. It usually requires a partner. It is less effective than static stretching. It causes less muscle stiffness.
usually requires a partner
Which of the following exercises would likely be recommended for the prevention of low-back pain? jumping rope. hurdling. walking. speed skating.
walking
Which of these activities does dynamic flexibility affect? walking upstairs pitching a softball floating on your back sitting in a chair for a long period of time
walking upstairs
Which of the following types of exercises are the best for low-back health? core body exercises that force the core muscles to stabilize the spine in many directions whole body exercises that force the core muscles to stabilize the spine in many directions whole body exercises that force the core muscles to stabilize the spine in one direction core body exercises that force the core muscles to stabilize the spine in one direction
whole body exercises that force the core muscles to stabilize the spine in many directions