Chapter 5- Flexibility and Low back health

Question 1

Flexibility

Answer 1

Availability of joint to move through its full range of motion

Question 2

Static Stretching

Answer 2

holding an extended position

Question 3

Dynamic Stretching

Answer 3

moving through motion with little resistance

Question 4

What Determines flexibility or ROM?

Answer 4

Joint Structure
Muscle elasticity and length
Nervous system regulation

Question 5

Plane Joint

Answer 5

between vertebrae

Question 6

hinge joint

Answer 6

elbow or knee

backward and forward movements

Question 7

ball and socket joint

Answer 7

hips or shoulder

Question 8

saddle joint

Answer 8

wrist or thumb

Question 9

pivot joints

Answer 9

trunk, necks and hips

Question 10

Elliposid joint

Answer 10

between saddle and ball and socket

Question 11

Joint Structure

Answer 11

Compact bone,
Articular cartilage
joint cavity
joint capsule

Question 12

Muscle Elasticity and Length

Answer 12

Soft tissues and muscles limit flexibility of a joint

Question 13

Elastic vs Plastic Elongation

Answer 13

Elastic: Muscle is stretched and relaxed, temporary lengthening
Plastic: Long-term lengthening

Question 14

The Creep

Answer 14

The muscle will start to stretch once it is past the constant load

Question 15

Nervous system regulation

Answer 15

Propricoceptors- nerves that send info about the muscular and skeletal systems to the nervous system

Question 16

Golgi tendon organs and Muscle spindles

Answer 16

Protect the muscles from holding too much load

Question 17

Factors that affect flexibility

Answer 17

gender- women more flexible
exercise history- more active more flexible
temperature-cold makes stretching harder
pregnancy- sometimes makes women more flexible

Question 18

Benefits of Flexibilty

Answer 18

joint health
prevents low back pain
relief of aches and pains
relief of muscle cramps
body position improvement 
posture improvement 
relaxation
improves impaired mobility

Question 19

Stretching

Answer 19

type of exercise used to increase flexibility

stretch to moderate discomfort

Question 20

7 types of stretches

Answer 20

1. active
2. passive
3. Static
4. Specific/ dynamic
5. ballistic
6. PNF
7. Myofascial Release

Question 21

Active Stretching

Answer 21

Static or ballistic

Concentric contraction

Question 22

Passive

Answer 22

Stretch initiated by another person or outside force

Question 23

Static Stretching

Answer 23

Taking muscles to point of tension, should be held for 15-30 seconds

Question 24

Stretching causes

Answer 24

microscopic tears in the muscle fibers, best to do it after a workout where you already have torn your muscle fibers

Question 25

Specific/ Dynamic Stretching

Answer 25

Involves sets of exercises you plan on preforming in your workout that day, preformed with lower resistance, Full ROM

Question 26

Ballistic Stretchign

Answer 26

Bouncy, fast motion, causes reflexive contractions

Question 27

PNF and Myofascial Release

Answer 27

PNF- Muscle contractions and stretching combined

MYOfascial- soft tissue release, foam rollers, LAX balls marshmallow sticks

Question 28

More than ___% of americans experience low back pain by the age of ____?

Answer 28

85%

50

Question 29

Kyphosis

Answer 29

Cat- Exaggerated forward rounding of the back

Question 30

Lordosis

Answer 30

Cow- Spine curves inward

Question 31

Functions of the Spine

Answer 31

Structural support

• surrounds and protects the spinal cord
• Supports body weight
• Attachment point for many large muscles of the back

Question 32

Structures of the Spine

Answer 32

Vertebrae (33 total)

7 cervial
12 thoracic
5 lumbar

Intervertebral disks - shock absorber
spinal cord and nerve roots

Question 33

Core muscle fitness

Answer 33

abdomen 
pelvic and pelvis floor
sides of abs
back buttocks
hips