Chapter 5

Question 1

Flexibility

Answer 1

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

Question 2

ligaments

Answer 2

connective tissues within the joint capsule that hold bones togeather

Question 3

cartilage

Answer 3

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

Question 4

stretch reflex

Answer 4

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

Question 5

muscle spindles

Answer 5

type of proprioceptor found within muscle

Question 6

proprioceptor

Answer 6

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

Question 7

golgi tendon organs

Answer 7

type of proprioceptor found within tendons

Question 8

hypokinetic disease

Answer 8

disease associated with a lack of exercise

Question 9

sit and reach test

Answer 9

test that measures the ability to flex the trunk

Question 10

shoulder flexibility test

Answer 10

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

Question 11

dynamic stretching

Answer 11

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

Question 12

ballistic stretching

Answer 12

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

Question 13

static stretching

Answer 13

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

Question 14

proprioceptive neuromuscular facilitation (PNF)

Answer 14

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

Question 15

antagonist

Answer 15

muscle on the opposite side of a joint

Question 16

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

Answer 16

F

Question 17

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

Answer 17

T

Question 18

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

Answer 18

F

Question 19

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

Answer 19

F

Question 20

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

Answer 20

T

Question 21

What can alleviate tightness at a joint

Answer 21

Stretching

Question 22

Can moderate tension during stretching cause flexability improvements

Answer 22

Yes

Question 23

What determines the amount of movement possible at a joint

Answer 23

Shape/Arcitecture of the bones at the joint

Question 24

What provides stability to a joint

Answer 24

The connective tissue within the joint

Question 25

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

Answer 25

tight, relaxed

Question 26

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

Answer 26

T

Question 27

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

Answer 27

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

Question 28

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

Answer 28

Yes

Question 29

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

Answer 29

muscle spindles, golgi tendon organs

Question 30

Two benefits of flexibility

Answer 30

keeps joints healthy, and prevents lower back pain

Question 31

Percent of people who will experience LBP

Answer 31

up to 80%

Question 32

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

Answer 32

15%

Question 33

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

Answer 33

apporximatly 6 months

Question 34

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

Answer 34

F

Question 35

T/F: weight lifting decreases flexiblilty

Answer 35

F

Question 36

What is bad posture

Answer 36

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

Question 37

Posture refers to...

Answer 37

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

Question 38

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

Answer 38

strength, and flexiblitiy

Question 39

Static stretches technique

Answer 39

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

Question 40

CRAC method of stretching

Answer 40

Contract-relax/antagonist contract

Question 41

CR method of stretching

Answer 41

contract-relax

Question 42

What should you do if cramping occurs

Answer 42

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

Question 43

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

Answer 43

F

Question 44

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

Answer 44

T

Question 45

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

Answer 45

F, they are equal to or greater than static stretching

Question 46

How often should stretching exercises be performed

Answer 46

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

Question 47

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

Answer 47

F, mild discomfort