Ch 5-7

Question 1

What is flexibility

Answer 1

The ability of a joint to move through its normal, full range of motion

Question 2

How is a joints ROM determined

Answer 2

1-structure
2-nature of surrounding tissue (muscle elasticity and length)
3-nervous system regulation (proprioceptors=nerves)

Question 3

What are some benefits of improving muscular flexibility?

Answer 3

1. Reduce/prevent low back pain
2. Improve posture
3. Reduce injuries
4. Relax/relief of aches/pains
5. Relief from arthritis
6. Relief from muscle cramps
7. Improve performance
8. Improve balance
9. Reduce muscle soreness
10. Improves joint health
11. Helps treat muscle cramps

Question 4

How do we improve flexibility?

Answer 4

F- 2-3 days
I-point of slight tension
T- 10-30 sec/ 2-4 reps/ rest 30-60 seconds between reps
T- static (stretch with no movement), dynamic (stretch with movement), passive (stretching via a partner), ballistic (bouncing while stretching-not recommended), PNF (very rapidly-also not recommended)

Question 5

A flexibility work out is how long?

Answer 5

10-30 min

Question 6

A Flexibility workout should contain…

Answer 6

1. Warm up (3-5 min)
2. Workout (20-30 min)
   - cardio
   - strength training
3. Cool down (5-10 min)
   - stretching
   - restore flexibility

Question 7

(T/F) Alwways warm up before stretching

Answer 7

True

Question 8

Define static stretching

Answer 8

ability to HOLD and position at the end of a joint ROM

Question 9

Define dynamic stretching

Answer 9

ability to MOVE through a joints ROM while exerting force and coordination

Question 10

The best way to improve flexibility is by…

Answer 10

by increasing the length of the muscle fiber by stretching large muscle groups regularly

Question 11

always apply_______________

Answer 11

training principles

Question 12

Always do what before stretching

Answer 12

warm up muscles

Question 13

For better back health:

Answer 13

• avoid smoking
• stretch and strengthen core muscles
• improve posture
• increase flexibility

Question 14

What is body composition

Answer 14

the body’s relative amounts of fat vs fat free mass

Question 15

What is essential fat

Answer 15

certain amount of body fat necessary for the body to function, incorporated into (heart, lungs, brain, etc)

Question 16

Essential body fat make up what percentage of total body weight?

Answer 16

3-5% in men and 8-12% in women

Question 17

most fat is stored where

Answer 17

adipose tissue under the skin

Question 18

How much fat a person stores in based on…

Answer 18

• Age
• Gender
• Diet
• Metabolism
• Activity level

Question 19

How do we measure BMI and BC?

Answer 19

•Height/weight tables
•BMI 18.5-24.9
•% FAT
Indirect methods:
•Hydrostatic weighing (+3% MOE based on body density)
•Skinfold calipers (+4% MOE)
•Bioelectrical impedance (+4% MOE)
•X-rays (+2% MOE)

Question 20

What are the benefits of improving BC

Answer 20

• Lower risk of Type 2 diabetes (90%)
• Look better
• Feel better
• Reduce risk of CVD, cancer, stroke
• Lower blood pressure

Question 21

the key to developing a complete fitness program is to focus on what?

Answer 21

lifestyle changes

Question 22

since 1970, daily caloric intake amoung Americans has risen by how much?

Answer 22

500

Question 23

Type 1 diabetes accounts for what percentage of all cases of diabetes?

Answer 23

5-10%

Question 24

How likely are obese people to develop diabetes?

Answer 24

more than 3 times as likely

Question 25

What are the steps to putting together a complete fitness program?

Answer 25

1. Set goals
2. selelct activities
3. Set your target FITT
4. Start slowly/increase gradually
5. Make a commitment/stick with it

Question 26

Activites for a complete fitness program should…

Answer 26

• interest
• time/convenience
• cost
• special health needs
• INCLUDE ALL AREAS OF HEALTH RELATED FITNESS