Chapter 11

Question 0

The degrees of motion allowed around a joint

Answer 0

Rang of Motion (ROM)

Question 1

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

Answer 1

Flexibility

Question 2

ROM varies from

Answer 2

Joint to Joint

Question 3

Examples of joints

Answer 3

Shoulder, hip, knees

Question 4

Factors Affecting Flexibility

Answer 4

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

Question 5

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

Answer 5

Elasticity

Question 6

To prevent muscles and connective tissues from losing elasticity, you

Answer 6

Need to stretch your muscles regularly

Question 7

Who is more flexible? Girl or Boys

Answer 7

In general, girls

Question 8

Who are usually more flexible? Younger or Older people

Answer 8

Younger people because of loss of elasticity that comes with aging

Question 9

Does body fat limit flexibility?

Answer 9

Yes

Question 10

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

Answer 10

Lower-Back Pain

Question 11

The leading cause of back injury is

Answer 11

Lifting

Question 12

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

Answer 12

Posture

Question 13

The posture your body exhibits while in a resting position

Answer 13

Static posture

Question 14

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

Answer 14

Dynamic Posture

Question 15

Benefits of Flexibility

Answer 15

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

Question 16

Excessive amount of flexibility

Answer 16

Hyperflexibility

Question 17

Sports that improve flexibility

Answer 17

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

Question 18

Hyperflexibility can occur

Answer 18

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”

Question 19

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

Answer 19

Muscles imbalance

Question 20

Muscle imbalances occur when

Answer 20

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

Question 21

The undeveloped muscles are at

Answer 21

Increased risk of becoming injured

Question 22

How can you evaluate your flexibility

Answer 22

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

Question 23

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

Answer 23

Core stability

Question 24

Increasing core stability involed

Answer 24

Combination of strength-training exercise and flexibility training

Question 25

Core stability helps prevent

Answer 25

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

Question 26

Core stability is an important element in

Answer 26

Developing balance, power, and coordination

Question 27

To improve flexibility you have to

Answer 27

Overload

Question 28

What the minimum frequency of stretching a week?

Answer 28

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

Question 29

What should your intensity goal be?

Answer 29

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

Question 30

What the time for your stretches?

Answer 30

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

Question 31

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

Answer 31

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

Question 32

To maintain or improve flexibility what do you do?

Answer 32

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

Question 33

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

Answer 33

Static Stretching

Question 34

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

Answer 34

Ballistic Stretching

Question 35

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

Answer 35

Reflexes

Question 36

Stretching movements that challenge the reflexes to adapt

Answer 36

Reflex-assisted stretching

Question 37

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

Answer 37

Plyometric trainin

Question 38

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

Answer 38

Passive stretching

Question 39

Is an important part of any workout

Answer 39

Stretching

Question 40

Chow a variety of stretched and exercise that will work

Answer 40

The major muscles

Question 41

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

Answer 41

Head Tilts and Turns

Question 42

Name the three kind of joints

Answer 42

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

Question 43

Stretches that improve the shoulder

Answer 43

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

Question 44

Improves flexibility of the side and truck

Answer 44

Trunk stretches

Question 45

Stretches for the legs and back

Answer 45

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

Question 46

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

Answer 46

Adductor muscles

Question 47

Stretches that prevent lower pain pain

Answer 47

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

Question 48

Hazardous stretches lead to what

Answer 48

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