Nutrition Chapter 5

What is the ACSM's recommendation for stretching exercises?

-They should be performed at least two or three days per week

Which of the following are ways to prevent low-back pain?

-Use a supportive chair and medium-firm mattress -maintain a healthy weight

Which of the following are recommended ways to manage acute back pain?

-apply ice to the injured area several times a day -take over the counter pain medication

In older adults, good flexibility improves

-balance -stability

Which of the following are true regarding ballistic stretching?

-ballistic stretching trains the muscle dynamically -ballistic stretching is commonly associated with injury -it can make it more difficult to stretch the muscle

Compared to static stretching, PNF stretching

-causes more muscle stiffness -requires a partner

Which of the following are curves the spine?

-cervical -sacral -thoracic -lumbar

Which of the following are ways to prevent low-back pain?

-controlling body movement -lifting weights properly -warming up thoroughly before exercising

Connective tissue is important because it provides

-elasticity -bulk -structure

Which of the following is not a general guideline for back exercise programs?

Do low-back exercises in the morning

Back pain is likely to result from all of the following except

loss of body weight

Which of the following recommendations is likely to be made by a health care professional for the prevention of low-back pain?

maintain a normal body weight with minimal excess fat

When a muscle is stretched, the nerves send a signal to the ________, which sends a message back to the muscle, triggering a muscle contraction.

spinal cord

Which type of stretching technique is most often recommended by fitness experts because its safe and effective?

static

Ballistic stretching is considered dangerous because ballistic stretches may

stimulate a muscular contraction during a stretch

Well-trained athletes might consider ballistic stretching to

stretch the muscles they need for their particular sports

Which of the following can be changed through a program to develop flexibility?

the length of resting muscle fibers

An individual experiencing sudden acute back pain most likely has damaged his or her

tissues

When injuries occur, flexibility exercises are used

to restore normal range of motion

Stretching exercises should be performed

to the point of slight tension

Which of the following statements about the characteristics of flexibility are true?

-flexibility decreases with inactivity and increases with regular stretching -flexibility is a highly adaptable fitness component

Which of the following activities are associated with low-back pain?

-frequent lifting -twisting -bending

Which of the following are potential benefits of flexibility?

-improved joint health -injury prevention -prevention of soreness

Which of the following statements about low-back pain are true?

-low-back pain is one of the most common ailments in the US -more than 85% of Americans experience back pain by the age of fifty

Which of the following do not directly affect flexibility?

-muscle endurance -muscle strength

Which of the following factors affect the flexibility of a joint?

-muscle length -joint structure -muscle elasticity

Soft tissues can affect the flexibility of a joint. Soft tissues of the human body include

-muscles -ligaments -skin

Stretching programs are particularly important for

-older adults -people who sit for long time periods -workers involved in brief bouts of intense exertion -athletes in high-power sports

Flexibility is important because it promotes

-physical fitness -general wellness

Potential treatments for chronic back pain include which of the following?

-physical therapy -massage -yoga

Low-back pain can result from which of the following?

-poor posture -weak and inflexible muscles -poor body mechanics

Which of the following are types of flexibility?

-static -dynamic

Individuals experiencing chronic back pain report which type of symptoms?

-steady ache with stiffness -stabbing pain -shooting pain

Balanced flexibility can be achieved by

-stretching regularly -varying stretching techniques

The spinal column performs which of the following functions?

-supports the body's weight -structural support for the body -surrounds and protects the spinal cord

The most common test of flexibility is the __________ test.

sit-and-reach

Which of the following is a risk factor for low-back pain?

smoking

Intervertebral disks perform which of the following functions?

-Separate vertebrae from each other -Disperse stress placed on the spine -Absorb stress placed on the spine

Which of the following statements are true regarding passive stretching?

-The stretch is not controlled by the muscles themselves -A greater range of motion is achieved using passive stretching -communication is important if using a partner

Which type of elongation is a temporary change in the length of muscles, tendons, and supporting connective tissues?

Elastic

Which of the following types of exercises are the best for low-back health?

Whole body exercises that force the core muscles to stabilize the spine in many directions

Frequent stretching is beneficial for developing flexibility because proprioceptors

adapt quickly to stretching

In contrast to static stretching, PNF appears to

allow greater increases in flexibility

Which type of joint has the greatest range of motion?

ball and socket

Maintaining good flexibility is important because aging decreases the natural elasticity of all the following except the

bones

Exercise might prevent and treat back pain by

building muscular endurance

Passive stretching is a stretching technique in which muscles are stretched

by an outside force

Active stretching is a stretching technique in which muscles are stretched

by the contraction of the opposing muscles

The bone surfaces within the joint are lined with

cartilage

Good flexibility can improve impaired mobility by

decreasing pain

A stretching technique in which the muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner but not held in the stretched position is known as

dynamic

Connective tissue consisting of yellow fibers that are stretchy and flexible is called

elastin

The muscles in the __________ are not core muscles

feet

An increase of sarcomeres, contractile units in the muscles, could lead to an increase of the body's

flexibility

Dynamic stretching

focuses on functional movements

Which of the following is not an additional benefit of flexibility?

improved concentration

Like a person with poor flexibility, a person with extreme flexibility has

increased risk for injury

The structure located between adjoining vertebrae, consisting of a gel and water filled nucleus surrounded by fibrous rings is called

intervertebral disk

People who have flexibility in one joint

might not have flexibility in other joints

A proprioceptor is a type of

nerve

When specific core muscles are weak or tired, which system in the body substitutes other muscles and increases the body's rick of injury?

nervous

When specific core muscles are weak or tired, which system in the body substitutes other muscles and increases the body's risk of injury?

nervous

Which of the following symptoms is likely to be the result of a slipped disk?

numbness in the foot

Which of these factors is most likely to lead to low-back pain and low-back injury?

poor spinal stability

Good flexibility in the hips and knees

protects the spine from excessive motion during everyday activities

Titin is made up of structural

protein

Joint capsules surround major joints. They are best described as

semielastic

Which of the following exercises would likely be recommended for the prevention of low-back pain?

walking