Chapter 5

Question 1

Static Flexibility

Answer 1

the outermost limit of a
stretched muscle measured while holding a
stretch in place. This can also refer to a
technique used to improve the outermost
limit of a stretched muscle performed by
holding stretches for 15-60 seconds.

Question 2

Dynamic Flexibility

Answer 2

the relative degree of
ease a muscle can move through a normal
range of motion. The can also refer to a
technique used to improve static flexibility
and ease of motion done by performing
exaggerated movements.

Question 3

Elasticity

Answer 3

the ability of the muscle to return
to its resting length after being stretched.

Question 4

Plasticity

Answer 4

the tendency of a muscle to
assume a greater length after stretching.

Question 5

Proprioceptors

Answer 5

sensors within muscles that
send feedback to the central nervous
system conveying muscular length and
tension. The two primary sensors related to
flexibility are Golgi Tendon Organs (GTO’s)
and muscle spindles.

Question 6

Joint Structure

Answer 6

the fixed arrangement of a
joint that is a determining factor for range of motion. An example would be ball-in-
socket joint or modified hinge joint.

Question 7

Myotatic Reflex

Answer 7

a reflexive stimulus of the
muscle to contract as a muscle is being
stretched.

Question 8

Reciprocal Inhibition

Answer 8

the principle that
when one muscle is stimulated to contract
the opposing muscle is will relax.

Question 9

Autogenic Inhibition

Answer 9

an inhibitory reflex
that allows one sensor in the muscle to
override the signals of another sensor. Also
called the inverse myotatic reflex.

Question 10

Active Stretching

Answer 10

a mode for stretching
that is unassisted or involves no internal
stimulus.

Question 11

Passive Stretching

Answer 11

a mode for stretching
that uses an external source such as a
partner or gravity to assist in the
movements.

Question 12

Balistic Stretching

Answer 12

a technique used to
improve range of motion performed by
gently bouncing back and forth to stretch
and relax the muscle.

Question 13

Proprioceptive Neuromuscular Facilitation (PNF)

Answer 13

a technique used to improve range of motion performed by a sequence of
stretching and contracting muscles. These
sequences target the neuromuscular
structures to facilitate relaxation of
reflexive activity.

Question 14

Contraindicated

Answer 14

Means they [stretches] are not
recommended because they provide little
to no benefit and may cause injury.

Question 15

FITT Principle for Flexibitity

Answer 15

• Frequency
  Stretch a minimum of 2-3 days per week, ideally 5-7 days per week.
• Intensity
  Stretch to the point of tightness or
  mild discomfort.
• Time (duration of each stretch)
  Stretch for a minimum of 10 seconds
  for very tight muscles with an
  emphasis on progressing to 30-90
  seconds. Complete two to four
  repetitions of each stretch.
• Type (mode)
  Select the technique that best suits
  your circumstances: static, dynamic,
  ballistic, or proprioceptive
  neuromuscular facilitation.

Question 16

Flexibility

Answer 16

The ability to move a joint through its full
range of motion (ROM).

Question 17

Static Stretching

Answer 17

Involves slow,
gradual, and controlled movements. The
muscle group is stretched toward the end
of the joint’s ROM until the point of mild
discomfort is reached. Once that point is
reached, the stretch is held in a “static”
position for 30 to 90 seconds. After the
prescribed time, the stretch can be
repeated.

Question 18

Dynamic Stretching

Answer 18

When referring to
dynamic stretching routines, most fitness
professionals are referring to dynamic
movements that do not involve forceful
bouncing motions. Instead, dynamic
stretching, in this context, suggests
performing exaggerated sports movements
in a slower, more controlled manner.