Chapter 8

Question 1

flexibility

Answer 1

the achievable range of motion at a joint or group of joints without causing injury

Question 2

subluxation

Answer 2

partial dislocation of a joint

Question 3

stretching

Answer 3

moving the joints beyond the accustomed range of motion

Question 4

dysmenorrhea

Answer 4

painful menstruation

Question 5

plastic elongation

Answer 5

permanent lengthening of soft tissue

Question 6

elastic elongation

Answer 6

temporary lengthening of soft tissue

Question 7

assessment of flexibility

Answer 7

mostly sit-and-reach test

measures flexibility of hamstring muscles and lower back muscles

Question 8

test to determine ability to perform everyday movements

Answer 8

• total body rotation test

- shoulder rotation test

Question 9

good body posture

Answer 9

enhances personal appearance

improves balance and endurance

Question 10

modes of stretching training

Answer 10

• static
• passive
• ballistic
• dynamic
• controlled ballistic
• proprioceptive neuromuscular facilitation (PNF)

Question 11

static

Answer 11

slow sustained stretching
muscles are lengthened gradually through a joint’s complete range of motion
most frequently used and recommended

Question 12

passive

Answer 12

performed with the aid of an external force applied by either another individual or an external apparatus

Question 13

ballistic

Answer 13

performed with jerky, rapid, bouncy movements

Question 14

dynamic

Answer 14

require speed of movement, momentum, and active muscular effort to help increase the range of motion around a joint or group of joints
preferred prior to competitive event

Question 15

controlled ballistic

Answer 15

done with slow, short, gentle sustained movements

properly performed can be safe

Question 16

proprioceptive neuromuscular facilitation (PNF)

Answer 16

uses reflexes and neuromuscular principles to relax the muscles being stretched

Question 17

intensity

Answer 17

the degree of the stretch

should stretch to mild discomfort or limits of discomfort

Question 18

repetitions

Answer 18

the number of times a given resistance is performed

repeat each exercise 2 to 4 times

Question 19

contraindicated exercises

Answer 19

not recommended because they may cause injury to a person

Question 20

Frequency of stretching

Answer 20

minimum of 2-3 days per week

ideally 5-7 days per week

Question 21

best time to stretch

Answer 21

after aerobic or strength training exercises

Question 22

Iyengar Yoga

Answer 22

form of yoga that aims to develop flexibility, strength, balance and stamina using props to aid correct performance of postures

Question 23

factors affecting flexibility

Answer 23

changes in muscle temperature

amount of fat in and around joints

Question 24

most significant contributor to lower flexibility

Answer 24

sedentary living