Chapter Fourteen Review + Quiz Questions

What is the process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles? Isometric contraction Reciprocal inhibition Stretch reflex Autogenic inhibition

Autogenic inhibition

What are two contraindications for self-myofascial techniques? Hypertension that is controlled and varicose veins Young children and older adults Cancer and bleeding disorders Pregnancy and diabetes

Cancer and bleeding disorders

What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise? Cardiovascular precaution Psychological concern Contraindication Precaution

Contraindication

Which principle states that soft tissue will model along the lines of stress? Davis's law Overload principle Wolff's law Archimedes' principle

Davis's law

Researchers have found that myofascial rolling can decrease the effects of what condition after strenuous exercise? Dynamic posture control Delayed-onset muscle soreness Local muscle endurance Eccentric strength

Delayed-onset muscle soreness

What should be the first step in a client's program after the assessment? Telling the client to eat some type of complex carbohydrate Having the client do their cardiovascular exercise for weight loss Designing the flexibility portion of the program Designing the speed, agility, and quickness portion of the program

Designing the flexibility portion of the program

True or False: Static stretching, when performed for 30 seconds or less prior to every workout ad followed by dynamic activities, impairs athletic performance.

False

What are common tools used for self-myofascial techniques? Stretching straps, battle ropes, and sandbags BOSU balls, air-filled discs, and stability balls Stretching straps, stability balls, and BOSU balls Foam rollers, handheld rollers, and massage balls

Foam rollers, handheld rollers, and massage balls

What are the recommended training variables for dynamic stretching? 4 to 6 sets, 10 to 15 repetitions, 1 or 2 exercises 3 to 9 sets, hold each stretch for 4 to 15 seconds, repeat for 5 to 20 repetitions 15 sets, hold each stretch for 3 to 6 seconds, repeat for 2 to 5 repetitions 1 set, 10 to 15 repetitions, 3 to 10 exercises

1 set, 10 to 15 repetitions, 3 to 10 exercises

What key term would best describe an overactive hip flexor complex decreasing neural drive to the hip extensor complex? Altered reciprocal inhibition Synergistic dominance Altered length-tension relationship Reciprocal inhibition

Altered reciprocal inhibition

What is pertinent information for the fitness professional to consider before prescribing flexibility exercises? Any medical precautions or contraindications Cardiovascular testing and overhead squat assessment results PAR-Q and overhead squat assessment results Client lifestyle and PAR-Q results

Any medical precautions or contraindications

Which term best describes motion at the joint surface? Biomechanics Arthrokinematics Kinesiology Osteokinematics

Arthrokinematics

What is the neuromuscular phenomenon that occurs when a synergist muscle takes over for a weak or inhibited muscle? Altered length-tension relationship Reciprocal inhibition Synergistic dominance Altered reciprocal inhibition

Synergistic dominance

Which physiological systems comprise the human movement system (HMS)? The sight, hearing, and taste systems The muscular, skeletal, and nervous systems The vision, vestibular, and somatosensory systems These are not the physiological systems that comprise the HMS.

The muscular, skeletal, and nervous systems

What is the mechanism of action for active stretching? a. stretch tolerance b. myofascial techniques c. autogenic inhibition d. reciprocal inhibition

d. reciprocal inhibition

What should precede dynamic stretching if an individual possesses muscle imbalances? a. PNF stretching b. ballistic stretching c. light aerobic activity d. self-myofascial techniques and static stretching

d. self-myofascial techniques and static stretching

With regard to the cumulative injury cycle, current theory supports the idea that repetitive movements, such as long periods of poor posture, are believed to lead to which of the following? a. arthritis b. decreased vascular tone c. decreased pain response d. tissue trauma and inflammation

d. tissue trauma and inflammation

What are two medical precautions for self-myofascial techniques? Cancer and bleeding disorders Osteoporosis and uncontrolled hypertension Joint hypermobility and scoliosis Extreme discomfort/pain and rheumatoid arthritis

Joint hypermobility and scoliosis

Which statement best defines the concept of relative flexibility? Inability to stretch multiple muscles for long periods Ability to stretch in small increments Altered movement patterns Ability to stretch only one muscle

Altered movement patterns

What is considered to be the mechanism of action with self-myofascial rolling? Reciprocal inhibition Autogenic inhibition Synergistic dominance Altered reciprocal inhibition

Autogenic inhibition

Mobility is a combination of which two musculoskeletal components? Muscle strength and neuromuscular efficiency Flexibility and joint ROM Muscle strength and power Neuromuscular efficiency and quickness

Flexibility and joint ROM

What type of exercise would be suggested to address overactive, shortened hamstrings? Flexibility exercises Balance exercises Strengthening exercises Plyometric exercises

Flexibility exercises

What is a safe flexibility modification that you can recommend to a client who has varicose veins? Deep soft-tissue massage Pilates General cardiovascular exercise Gentle static stretching

Gentle static stretching

What are the two physiological responses that can occur from myofascial rolling? Mechanical and neurophysiological response Delayed-onset muscle soreness (DOMS) and increased strength Davis's law and Wolf's law Pain response and muscle spasm

Mechanical and neurophysiological response

Flexibility training can reduce the risk of what three conditions? Type 2 diabetes, anxiety, and muscle strains Anxiety, poor posture, and ligament sprains High blood pressure, muscle strains, and balance deficits Muscle imbalances, joint dysfunctions, and overuse injuries

Muscle imbalances, joint dysfunctions, and overuse injuries

What principle describes the nervous system's ability to recruit the correct muscles to perform movement? Concentric control All-or-nothing principle Neuromuscular efficiency Eccentric control

Neuromuscular efficiency

Which type of nerve receptor senses pain? Neurotransmitter Nociceptor Mechanoreceptor Action potential

Nociceptor

Flexibility is defined as the following: Optimal flexibility, joint range of motion, and the ability to move freely The degree to which specific joints or body segments can move, often measured in degrees Normal extensibility of all soft tissues that allows for complete range of motion A muscle's capability to be elongated or stretched

Normal extensibility of all soft tissues that allows for complete range of motion

Which term best describes observable movement of the limbs? Biomechanics Osteokinematics Arthrokinematics Kinesiology

Osteokinematics

What concern should you have when prescribing flexibility exercises to a client with osteoporosis? Osteoporosis is considered a contraindication to myofascial rolling. Osteoporosis is considered a precaution for myofascial rolling. Osteoporosis is not a contraindication for any flexibility exercises. Osteoporosis is considered a precaution for static stretching.

Osteoporosis is considered a contraindication to myofascial rolling.

What is it called when an individual performs the same task repeatedly over time, which can lead to movement dysfunction? Reciprocal inhibition Pattern overload Stretch reflex Autogenic inhibition

Pattern overload

Which upper-body yoga stretch is considered controversial and may be a risk for injury? Cat pose Bound angle pose Plow pose Downward dog pose

Plow pose

What is an example of a mechanism that can lead to muscle imbalance? Too much cardiovascular exercise Poor SMART goals Inability to exercise 3 times per week Postural distortions

Postural distortions

What are two signs of a muscle being overstretched? Increased mobility and balance Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle Increased muscle strength and speed Prolonged increases in flexibility and joint range of motion

Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle

If a muscle is stretched too quickly, the muscle responds with an immediate contraction to stop the stretch. What is this specific action called? Stretch reflex Lengthening reaction Eccentric contraction Isometric contraction

Stretch reflex

Why is the shoulder stand yoga pose considered to be a controversial upper-body stretch? This stretch is too advanced for the average person. This stretch is too complicated for the older client. This stretch provides excessive stress to the neck, shoulders, and spine. This stretch provides excessive stress to the hamstring muscles.

This stretch provides excessive stress to the neck, shoulders, and spine.

Match the following description with the correct term from the choices below: occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist a. neuromuscular efficiency b. altered reciprocal inhibition c. autogenic inhibition

b. altered reciprocal inhibition

Match the following description with the correct term from the options below: ability to be elongated or stretched a. flexibility b. extensibility c. relative flexibility d. mobility

b. extensibility

What term refers to the neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist)? a. reciprocal inhibition b. synergist dominance c. altered reciprocal inhibition d. neuromuscular inefficiency

b. synergist dominance

Match the following description with the correct term from the choices below: prolonged golgi tendon organ stimulation that provides an inhibitory action to muscle spindles located within the same muscle a. neuromuscular efficiency b. altered reciprocal inhibition c. autogenic inhibition

c. autogenic inhibition

Match the following description with the correct term from the options below: process in which the body seeks the path of least resistance a. flexibility b. extensibility c. relative flexibility d. mobility

c. relative flexibility

Which portion of a client's exercise program should be designed first? a. the stability portion b. the strength portion c. the flexibility portion d. the cardiorespiratory portion

c. the flexibility portion

What is the goal of dynamic stretching? a. to pre-fatigue the muscles b. to decrease neuromuscular efficiency c. to prepare the body for more intense activity d. the cause temporary breathlessness and exhaustion

c. to prepare the body for more intense activity

What is the term used to describe the pain or discomfort that is often felt 24 to 72 hours after intense exercise or unaccustomed physical activity? a. afterburn b. rhizopathy c. lactic acidosis d. delayed-onset muscle soreness (DOMS)

d. delayed-onset muscle soreness (DOMS)

Match the following description with the correct term from the options below: ability to move freely, often described as flexibility plus joint range of motion a. flexibility b. extensibility c. relative flexibility d. mobility

d. mobility

Which of the following states that soft tissue models along the line of stress? a. Davis's Law b. Boyle's Law c. Henry's Law d. Dalton's Law

a. Davis's Law

What is the term used to describe a type of stretching that uses antagonists and synergists to dynamically move the joint into a range of motion? a. active stretching b. ballistic stretching c. passive stretching d. isometric stretching

a. active stretching

Match the following description with the correct term from the options below: normal extensibility of soft tissues that allows for full range of motion of a joint a. flexibility b. extensibility c. relative flexibility d. mobility

a. flexibility

What are the recommended training variables for active stretching? 15 sets, hold each stretch for 3 to 6 seconds, and repeat for 2 to 5 repetitions 4 to 6 sets, hold each stretch for 1 to 2 seconds, and repeat for 3 repetitions 1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions 3 to 9 sets, hold each stretch for 4 to 15 seconds, and repeat for 5 to 20 repetitions

1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions

What are the recommended training variables for static stretching? 1 to 3 sets, hold each stretch for 30 seconds 5 to 10 sets, hold each stretch for 10 seconds 1 to 3 sets, hold each stretch for 2 minutes 2 to 5 sets, hold each stretch for 5 minutes

1 to 3 sets, hold each stretch for 30 seconds

Which answer best represents the timeframe when delayed-onset muscle soreness (DOMS) occurs after strenuous exercise? 36 to 72 hours after strenuous exercise 2 to 4 hours after strenuous exercise 24 to 72 hours after strenuous exercise 4 to 12 hours after strenuous exercise

24 to 72 hours after strenuous exercise

Davis's law describes what type of changes within the cumulative injury cycle? Adhesions may begin to form structural changes in the soft tissue. Tight muscles may cause synergistic dominance from pattern overload. Adhesions can occur after strenuous exercise that breaks down muscle fibers and joint cartilage. Adhesions may begin due to lack of physical activity and poor flexibility.

Adhesions may begin to form structural changes in the soft tissue.

Active and dynamic stretching utilize which physiological action? Lengthening reaction Length-tension relationships Reciprocal inhibition Synergistic dominance

Reciprocal inhibition

When performing a dumbbell biceps curl, the biceps brachii is considered the agonist (prime mover), and the triceps become the inhibited antagonist. What is this phenomenon called? Autogenic inhibition Stretch reflex Reciprocal inhibition Isometric contraction

Reciprocal inhibition

Susan's quadriceps have been identified as overactive. What type of flexibility training should be used first to help improve this muscle imbalance? Dynamic stretching of the quadriceps SMR and static stretching of the hamstrings Active stretching of the hamstrings SMR and static stretching of the quadriceps

SMR and static stretching of the quadriceps

If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize? SMR/dynamic stretching SMR/active stretching Dynamic/active stretching SMR/static stretching

SMR/static stretching

What are the two primary actions of the Golgi tendon organ? Sense the change in muscle contraction and the speed of the nerve impulse Sense the amount of isometric tendon force and speed of shortening Sense change in muscle-tendon tension and speed of tension change Sense the amount of eccentric tendon force and joint range of motion

Sense change in muscle-tendon tension and speed of tension change

What are the two primary actions of the muscle spindle? Sense the change in muscle length and the speed of length change Sense the amount of eccentric force and the joint range of motion Sense the change in muscle contraction and the speed of the nerve impulse Sense the amount of eccentric force and the speed of shortening

Sense the change in muscle length and the speed of length change

The lengthening reaction is often seen with what type of flexibility technique? Ballistic stretching Active stretching Dynamic stretching Static stretching

Static stretching

Why is the arching quadriceps stretch considered a controversial lower-body stretch? The stretch provides excessive stress on the kneecap and other tissues in the front knee. The stretch is too complicated for the older client. This stretch is too advanced for the average person. The stretch provides excessive stress to the quadriceps muscles.

The stretch provides excessive stress on the kneecap and other tissues in the front knee.

Why is the hurdler's stretch considered to be a controversial lower-body stretch? The stretch provides excessive stress to the hamstring muscles. The stretch provides excessive stress to the inside of the knee. The stretch is too complicated for the new client. The stretch is too advanced for the average person.

The stretch provides excessive stress to the inside of the knee.

True or False: The mechanical effect of direct roller compression is the relaxation of the local mysofacia by increasing local blood flow and reducing myofascia restriction and adhesions.

True

What are the steps in the cumulative injury cycle? Muscle spasm, neuromuscular pain, increased psychological fear, poor flexibility, muscle pain, and bruising Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, muscle imbalance Muscle atrophy, neuromuscular recruitment, increased flexibility, muscle pain, bruising, and tissue edema Muscle hypertrophy, altered neuromuscular inhibition, poor flexibility, muscle ache, swelling, and tissue bruising

Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, muscle imbalance

Match the following description with the correct term from the choices below: ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body's structure in all planes of motion a. neuromuscular efficiency b. altered reciprocal inhibition c. autogenic inhibition

a. neuromuscular efficiency

What is the minimum duration for which a static stretch should be held? a. 15 sec b. 30 sec c. 45 sec d. 60 sec

b. 30 sec