Chapter 5 - Improving Flexibility

Question 1

Flexibility

Answer 1

The ability to move joints freely through their full range of motion.

Question 2

What is joint range of motion determined by?

Answer 2

The shapes and positions of the bones that make up the joint and partly by the composition and arrangement of muscles, tendons, and connective tissue around the joint.

Question 3

Structural Limitations to Movement.

Answer 3

1. The shape of the bones
2. A stiff muscle (as contrasted to a warmed-up muscle that will be more flexible)
3. The connective tissue within the joint capsule provides stability at the joint. Ligaments around the joint prevent bone ends from coming apart
4. Tendons that connect muscles to bones are tight
5. Tight skin can limit the range of motion at a joint.

Question 4

Stretch Reflex

Answer 4

Involuntary contraction of a muscle due to rapid stretching of that muscle.

This is counterproductive to flexibility since the muscle shortens instead of lengthens.

Ex. When a doctor taps you below the knee with a rubber hammer, the knee extends.

Question 5

Muscle Spindles

Answer 5

Type of proprioceptor found within the muscle

Question 6

Proprioceptor

Answer 6

Specialized receptor in muscle or tendon that provides feedback to the brain about the position of body parts. Includes muscle spindles

Question 7

Proprioceptor

Answer 7

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

Question 8

Golgi Tendon Organs

Answer 8

Type of proprioceptor found within the tendons

Question 9

Ligaments

Answer 9

Connective Tissues within the joint capsule that hold bones together.

Question 10

Cartilage

Answer 10

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

Question 11

Hypokinetic Disease

Answer 11

An example is lower-back pain; this is disease characterized by a lack of exercise, and should be prevented by increased flexibility.

Question 12

Sit-and-reach test

Answer 12

Measures the ability to flex the trunk, which means stretching the lower back muscles and the muscles in the back of the thigh (hamstrings).

Question 13

Shoulder Flexibility Test

Answer 13

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

Question 14

Four Kinds of Stretching:

Answer 14

1. Dynamic Stretching
2. Ballistic Stretching
3. Static Stretching
4. Proprioceptive Neuromuscular Facilitation (PNF)

Question 15

Dynamic Stretching

Answer 15

Fluid, exaggerated movements in dynamic stretches mimic the movements of many exercises. It involves moving joints through the full range of motion.

Question 16

Ballistic Stretching

Answer 16

Type of stretch that involves rapid and forceful bouncing to stretch the muscles.

Question 17

Static Stretching

Answer 17

Incredibly effective for improving flexibility as it involves slowly lengthening a muscle to a point at which further movement is limited and holds the position for a fixed period of time (20-30 sec) and repeated 3-4 times. It is the safest to use.

Question 18

Proprioceptive Neuromuscular Facilitation

Answer 18

Series of movements that combine stretching with alternately contracting and relaxing muscles.

Question 19

Antagonist

Answer 19

The muscle on the opposite side of a joint.