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Physical Education > Chapter 11 > Flashcards

Chapter 11 Flashcards

0
Q

The degrees of motion allowed around a joint

A

Rang of Motion (ROM)

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1
Q

A joint’s ability to move through its full range of motion

A

Flexibility

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2
Q

ROM varies from

A

Joint to Joint

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3
Q

Examples of joints

A

Shoulder, hip, knees

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4
Q

Factors Affecting Flexibility

A

Heredity, Gender, Age, Body Temperature, Injuries, Percentage of Body Fat, and Activity Level

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5
Q

The ability of the muscles and connective tissues to stretch and give

A

Elasticity

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6
Q

To prevent muscles and connective tissues from losing elasticity, you

A

Need to stretch your muscles regularly

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7
Q

Who is more flexible? Girl or Boys

A

In general, girls

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8
Q

Who are usually more flexible? Younger or Older people

A

Younger people because of loss of elasticity that comes with aging

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9
Q

Does body fat limit flexibility?

A

Yes

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10
Q

1 injury that puts people to a decline in health. Is often associated with inflexible and weak muscles that supports the spine and pelvic girdle

A

Lower-Back Pain

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11
Q

The leading cause of back injury is

A

Lifting

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12
Q

The alignment of the body’s muscles and skeleton as they prove support for the total body

A

Posture

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13
Q

The posture your body exhibits while in a resting position

A

Static posture

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14
Q

The posture your body exhibits while in motion or preparing to move. “posture in motion”

A

Dynamic Posture

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15
Q

Benefits of Flexibility

A

Reduces stiffness and soreness, reduces risk of back pain, injury, improves athletic performance, improves muscle health, and reduces stress levels

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16
Q

Excessive amount of flexibility

A

Hyperflexibility

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17
Q

Sports that improve flexibility

A

Ballet, calisthenics, golf, aerobic dance, gymnastics, martial arts, and yoga

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18
Q

Hyperflexibility can occur

A

When a joint has been stretched beyond its normal ROM or when weak muscles surround a joint. Also because of hereditary tendencies for “loose joints”

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19
Q

A conditions in which one muscle group becomes too strong in relation to a complementary group

A

Muscles imbalance

20
Q

Muscle imbalances occur when

A

One or more FITT factors are misapplied in the training of opposing muscle groups

21
Q

The undeveloped muscles are at

A

Increased risk of becoming injured

22
Q

How can you evaluate your flexibility

A

With the trunk lift, arm lift, and sit-and-reach tweet

23
Q

The stretching and strengthening of muscles around the spine and pelvic muscles

A

Core stability

24
Q

Increasing core stability involed

A

Combination of strength-training exercise and flexibility training

25
Q

Core stability helps prevent

A

Injuries and low back pain. It also improves your performance fitness

26
Q

Core stability is an important element in

A

Developing balance, power, and coordination

27
Q

To improve flexibility you have to

A

Overload

28
Q

What the minimum frequency of stretching a week?

A

3 days a week. It is best to do some stretching daily

29
Q

What should your intensity goal be?

A

It should reach the point where the muscle or connective tissue is stretched just beyond its normal resting state. You should feel slight discomfort, but no pain

30
Q

What the time for your stretches?

A

They should begin at 20-30 seconds, as your ROM try to hold each stretch for 30 to 60 seconds, repeating three times per stretch

31
Q

To improve the flexibility of a particular joint or body area you need to apply

A

Specificity, do stretches that affect the nerves, muscles, and connective tissues that control movement around a specific joint or body part

32
Q

To maintain or improve flexibility what do you do?

A

Do a variety of stretches that influence all of your major body parts. Also work two opposing muscles

33
Q

Consists of doing stretches slowly, smoothly, and in a sustained fashion. Not moving. It is safe and effecting at increasing the ROM of the joints you work

A

Static Stretching

34
Q

Quick up-and-down bobbing movements in which stretches are held very briefly. It is used primarily to build components of performance, or skill-related fitness

A

Ballistic Stretching

35
Q

The automatic responses that your nerves and muscles provide to various movements

A

Reflexes

36
Q

Stretching movements that challenge the reflexes to adapt

A

Reflex-assisted stretching

37
Q

It is an example of reflex-assisted stretching. Training that includes bounding and jumping exercises

A

Plyometric trainin

38
Q

A type of stretching against a counterforce and in which there is little or no movement. The counterforce offers resistance. This force may be provided by a partner or an inanimate object

A

Passive stretching

39
Q

Is an important part of any workout

A

Stretching

40
Q

Chow a variety of stretched and exercise that will work

A

The major muscles

41
Q

Turning your head to the right and hold, repeat this motion turning to the left. Tilt your head down to your left shoulder and hold,repeat this motion. Tilt your head forward and hold. Improves flexibility of the neck

A

Head Tilts and Turns

42
Q

Name the three kind of joints

A

Hinge(knee), Ball-and Socket(hip and shoulder) and pivot(neck) joint

43
Q

Stretches that improve the shoulder

A

Shoulder shrugs, shoulder and triceps pull, shoulder pull, and towel stretch

44
Q

Improves flexibility of the side and truck

A

Trunk stretches

45
Q

Stretches for the legs and back

A

Single knee hug, lower-let stretch, reverse hurdler, lotus, quadriceps, and sit-and-reach stretch

46
Q

The muscles on the inside of the leg that pull the legs together

A

Adductor muscles

47
Q

Stretches that prevent lower pain pain

A

Wall slides, rear leg raises, front leg raises, back hyperexrension stretch, crunches

48
Q

Hazardous stretches lead to what

A

Strains, sprains, excess pressure on discs of the back, over stress of ligaments and muscles

Physical Education (7 decks)

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