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Nutr-100 > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

Flexibility

A

the ability to move joints freely through their full range of motion

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2
Q

ligaments

A

connective tissues within the joint capsule that hold bones togeather

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3
Q

cartilage

A

tough connective tissure that forms a pad on the end of long bones such as the femur, tibia, and humerus. cartilage acts as a shock absorber to coshion the weight of one bone on another and to provide protection from the friction due to joint movement

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4
Q

stretch reflex

A

involuntary contraction of a muscle due to rapid stretching of that muscle

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5
Q

muscle spindles

A

type of proprioceptor found within muscle

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6
Q

proprioceptor

A

specialized receptor in muscle or tendon that provides feedback to the brain about the position of body parts

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7
Q

golgi tendon organs

A

type of proprioceptor found within tendons

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8
Q

hypokinetic disease

A

disease associated with a lack of exercise

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9
Q

sit and reach test

A

test that measures the ability to flex the trunk

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10
Q

shoulder flexibility test

A

test that measures the ability of the shoulder muscles to move through their full range of motion

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11
Q

dynamic stretching

A

stretching that involves moving the joints through the full range of motion to mimic a movement used in a sport or exercise

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12
Q

ballistic stretching

A

type of stretch that involves sudden and forceful bouncing to stretch the muscles

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13
Q

static stretching

A

stretching that slowly lengthens a muscle to a point where further movement is limited

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14
Q

proprioceptive neuromuscular facilitation (PNF)

A

a series of movements combining stretching with alternating contraction and relaxation of muscles

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15
Q

antagonist

A

muscle on the opposite side of a joint

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16
Q

T/F: Bouncing is the best way to stretch the muscles

A

F

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17
Q

T/F: stretching should always be done when the muscle is warm

A

T

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18
Q

T/F: the purpose of stretching is to lengthen the ligaments that cross the joints

A

F

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19
Q

T/F: for maximal results, you need to stretch to the point of pain

A

F

20
Q

T/F: stretching the neck muscles throughout the day will help prevent neck aches

A

T

21
Q

What can alleviate tightness at a joint

A

Stretching

22
Q

Can moderate tension during stretching cause flexability improvements

A

Yes

23
Q

What determines the amount of movement possible at a joint

A

Shape/Arcitecture of the bones at the joint

24
Q

What provides stability to a joint

A

The connective tissue within the joint

25
Q

If a tendon is tight the muscle is _____. If a tendon is loose the muscle is _____

A

tight, relaxed

26
Q

T/F: Tight skin can limit the range of motion at a joint

A

T

27
Q

47%, 41%, !0% and 2%

A

the resistance of the joint capsule, muscle, tendon and skin to total joint flexability

28
Q

Can the stretch reflex be avoided by stretching a muscle slowly?

A

Yes

29
Q

These two parts of the body that monitor the muscle and tendons report their positions to the brain

A

muscle spindles, golgi tendon organs

30
Q

Two benefits of flexibility

A

keeps joints healthy, and prevents lower back pain

31
Q

Percent of people who will experience LBP

A

up to 80%

32
Q

Percent of people who will be disabled by LBP in their lifetime

A

15%

33
Q

How much time must pass for LBP to be concidered chronic?

A

apporximatly 6 months

34
Q

T/F: the flexibility of the hamstrings and lower back as well as strong abdominal muscles have little effect on lower back pain

A

F

35
Q

T/F: weight lifting decreases flexiblilty

A

F

36
Q

What is bad posture

A

occures when you hold positions that stretch muscles on one side of a joint, while shortening them on the other side

37
Q

Posture refers to…

A

the position of your joints that you hold while standing or sitting

38
Q

These types of exercise can help you correct imbalances in your posture

A

strength, and flexiblitiy

39
Q

Static stretches technique

A

flex to slight discomfort, hold for 20-30 seconds, and repeat 3-4 times

40
Q

CRAC method of stretching

A

Contract-relax/antagonist contract

41
Q

CR method of stretching

A

contract-relax

42
Q

What should you do if cramping occurs

A

passively stretch the muscle, drink plenty of water to avoid dehydration (avoid salt tablets, and caffine), seek medical attention if multiple muscle groups are involved

43
Q

T/F: Ballistic stretching is a good technique for a nonathlete

A

F

44
Q

T/F: It is best to do a light warm up before doing Ballistic stretching

A

T

45
Q

T/F: PNF techniques are safer than ballistic stretching, but less effective than static stretching

A

F, they are equal to or greater than static stretching

46
Q

How often should stretching exercises be performed

A

2 to 5 days per week for 10 to 30 min each session

47
Q

T/F: the intensity of a stretch is considered to be maximal when extreme discomfort is felt

A

F, mild discomfort

Nutr-100 (11 decks)

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