Chapter 4

Question 1

What is flexibility?

Answer 1

the capability of a joint to move freely in every direction or, specifically through a full or normal range of motion.

Question 2

what does the term range of motion mean?

Answer 2

(ROM) - the possible movement about a joint in a static (held) or dynamic (moving) state within the anatomical limits of the joint structure.

Question 3

what are the six factors that can influence or limit your joint mobility?

Answer 3

genetics, age, hyperkinesis, gender, body type, body temperature.

Question 4

what is the purpose for stretching?

Answer 4

to restore muscles that are shortened, tight or weak to their optimum length, and prevent injury.

Question 5

what are the three benefits of a good warm-up?

Answer 5

• increases body and tissue temperatures
• increases physical work capacity
• increases the metabolism 10% - 13%
• increases blood flow through active muscles
• increase in the speed at which nerve impulses travel, facilitating body movements.

Question 6

what is a static stretch?

Answer 6

holding the body part in a stationary position in order to stabilize the muscles and its connective tissues safely at there greatest length.

Question 7

what does the abbreviation PNK stand for?

Answer 7

proprioceptive neuromuscular facilitation

Question 8

what are four benefits of stretching?

Answer 8

• improves muscular balance and body alignment awareness.
• reduces lower back pain.
• increases neuromuscular coordination
• increases maintenance or ROM, due to an increase in the quantity and decrease in the viscosity (thickness) of synovial fluid, enhancing a better nutrient exchange.

Question 9

what problems can excessive stretching lead to?

Answer 9

joint instability from over-stretched ligaments.

Question 10

what are three specific reasons you would not stretch a muscle?

Answer 10

• when a bone has recently been fractured
• when you suffer from certain vascular diseases
• when a muscle of joint is inflamed.