Chapter Five Flexability

Question 1

Benefits of flexibility

Answer 1

help with body alignment, relieve pain and ability to function

Question 2

different methods of stretching

Answer 2

dynamic: joint warm up
passive/slow and sustained: after a workout
ballistic: forceful bouncing (VERY BAD)
PNF: contracting one muscle to relax the other muscle

Question 3

elastic elongation

Answer 3

temporary stretching of muscles

Question 4

plastic elongation

Answer 4

permanent stretching of muscles, this is done with continuous stretching

Question 5

stretch reflex

Answer 5

the muscle that expands the spindle while stretching

Question 6

ROM

Answer 6

Range of motion

Question 7

cervical

Answer 7

1 through 7 vertebrae

Question 8

thoracic

Answer 8

8 through 19 vertebrae

Question 9

lumbar

Answer 9

20 through 24 vertebrae

Question 10

intervertebral discs

Answer 10

discs between vertebrae

Question 11

lordosis

Answer 11

when the spine is too much in

Question 12

kyphosis

Answer 12

when the spine is too much out

Question 13

scoliosis

Answer 13

when the spine is too curved

Question 14

Dangerous positions/ contraindicated positions

Answer 14

hurdler stretch, donkey kick, yoga plow, head rolls to back, full squat, stand stretch, quad stretch

Question 15

relaxation techniques

Answer 15

breathing, meditation (focusing on one thing), autogenic ( picturing your body melting away, biofeedback (electroshock), Imagery, Progressive (clinching neck and hands)

Question 16

how to protect your back

Answer 16

sleep on side, lift properly, don’t stand or sit too long , correct posture, stretch