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Exercise Science > Chapter 5 > Flashcards

Chapter 5 Flashcards

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1
Q

Flexibility

A

The ability of a joint to move through its full range of motion

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2
Q

Static flexibility

A

is the ability to assume and maintain an extended

position at one end or point in a range of motion

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3
Q

Static flexibility depends on?

A

1) the structure of the joint
2) tightness of muscles, tendons, & ligaments
3) tolerance for pulling sensations in muscles

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4
Q

Dynamic flexibility

A

is the ability to move a joint through its range

of motion with little resistance.

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5
Q

Dynamic flexibility depends on?

A
  1. static flexibility
  2. strength
  3. coordination
  4. resistance inherent in a particular movement
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6
Q

What are some Benefits of Flexibility?

A
  1. Promotes Good Joint Health
  2. Decreases risk of bone and joint disease
  3. May prevent low-back pain & injuries
  4. possible reduction of post-exercise muscle
    soreness (DOMS)
  5. relief of aches & pains that may develop from
    stress or after prolonged sitting
  6. Improved body position for sports & life - permits
    more efficient body positions & exertion of force
    through a greater range of motion
  7. Reduces risk of injury from “slips and falls”
  8. Improves impaired mobility from illnesses, etc.
  9. Maintenance of good posture
  10. Relaxation
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7
Q

What Determines Flexibility?

A

 joints vary in direction + range of movement
 Joint capsules = semi-elastic structures, give
joints strength and stability but limit movement
 ligaments inside and outside the capsule
strengthen and reinforce
 cartilage lines bone surfaces
 synovial fluid lubricates and cushions bones
 Heredity plays a role in joint strength + flexibility

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8
Q

Collagen =

A

white fibers, provide structure + support

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9
Q

Elastin =

A

yellow fibers, are elastic and flexible

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10
Q

Titin =

A

muscle filament with elastic properties

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11
Q

cause fibres to lengthen and return to original length

A

elastic elongation

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12
Q

safe, regular stretching causes long-term

lengthening in tissues

A

plastic elongation

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13
Q

overstretching causes

A

damage to tissues

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14
Q

lack of stretching activity causes

A

tissues to shorten

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15
Q

during periods of growth, added hormones can

temporarily

A

increases flexibility

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16
Q

stretches should be done when muscles are

A

warm

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17
Q

Proprioceptors send information about the

muscle length and skeletal systems to the?

A

nervous system

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18
Q

If a muscle is stretched, signals between the

stretch receptors and nervous system control?

A

the speed, force, and extent of muscle length /

movement and protect muscles from injury

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19
Q

If a muscle is stretched suddenly or forcefully, the _______ send signals to the spinal cord.

A

muscle spindles (a type of stretch receptor)

20
Q

strong muscle contractions produce a reflex of the opposite type, the __________.

A

inverse stretch reflex

21
Q

If a muscle is contracted, receptors (golgi tendon

organs) can trigger a?

A

relaxation response

22
Q

Proprioceptive Neuromuscular Facilitation
(PNF) = a technique for stretching muscles
that relies on?

A

neuromuscular reflexes to inhibit the stretch reflex and stimulate muscle relaxation and lengthening

23
Q

Regular stretching trains all of the

proprioceptors to?

A

react / anticipate reactions

24
Q

Proprioceptors _____ very quickly to

stretching and lack of stretching

A

adapt

25
Q

Performing each stretching exercise several
times in succession can _____ the sensitivity of the
stretch receptors.

A

Reset

26
Q

Stretching a muscle, relaxing, then stretching it

again causes the stretch receptors to ?

A

become less sensitive enabling the muscle to stretch farther

27
Q

Stretching before or after exercise can disturb the action of the proprioceptors + interfere with motor control of the joints during activity?

A

before

28
Q

Most commonly used test for flexibility is?

A

sit and reach

29
Q

Other tests focus on?

A

the range of motion at a single joint

30
Q

sit and reach test

A

rates flexibility in the muscles of the upper and

lower back, and hamstrings

31
Q

slowly stretching a muscle and holding the stretched position

A

Static stretching

32
Q

suddenly stretching a muscle through a bouncing or swinging movement – leverage and momentum may be
used to force muscle length

A

Ballistic stretching

33
Q

stretching by moving joints slowly through their range of

motions in a controlled manner // sport actions

A

Dynamic (functional) stretching

34
Q

obtaining a greater training effect by using neuromuscular reflexes; contracting a muscle before it is stretched to maximize relaxation response + inhibit the stretch reflex is called?

A

Proprioceptive neuromuscular facilitation

35
Q

muscles are stretched by force applied by an outside source =

A

Passive stretching

36
Q

muscles are stretched by a contraction of the opposing muscles – this contraction may not be enough to create adequate “pulling” / overload for the muscles to be trained =

A

Active stretching

37
Q

Safest technique for stretching is?

A

active static stretching, with an occasional passive assist

38
Q

A Flexibility Workout – include ?

A

All body areas

39
Q

what are some Functions of the spine

A

 Provides structural support for the body
 Surrounds and protects the spinal cord
 Supports body weight
 Serves as attachment site for muscles, tendons,
ligaments
 Allows movement of neck and back in all
directions

40
Q

Curved arrangement of vertebrae allow for?

A

effective distribution of weight and stress (arising from forces produced through movement and support functions of upper and lower body)

41
Q

Vertebrae consist of a?

A

tubular body, a projecting arch, and several bony processes allowing a variety of surfaces for muscle and connective tissue attachments

42
Q

flat elastic disks located between adjoining vertebrae

A

Intervertebral disks

43
Q

base of spinal nerves that branch

off the spinal cord (in pairs)

A

Nerve roots

44
Q

What stabilize the spine and help transfer

force between the upper body and lower body?

A

Core muscles

45
Q

Lack of core muscle fitness can create an?

A

unstable spine and stress to muscles and joints

46
Q

Considered chronic back pain if

A

lasts longer than 3 months

Exercise Science (14 decks)

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