Flexibility Flashcards

1
Q

Three major types of activities that can accomplish efficient warm-up

A

General warm-up
Activity-specific warm-up
Passive warm-up

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2
Q

General warm-up

A

rhythmic and continuous movement and callisthenic exercises (Running, cycling, and jumping rope)

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3
Q

Activity-specific warm-up

A

a movement that is actually a part of the main physical activity

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4
Q

Passive warm-up

A

hot shower, a massage, and heat applications

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5
Q

Flexibility

A

the ability of your joints to move through a full range of motion

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6
Q

3 phases of flexibility

A

Corrective, active, and functional flexibility

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7
Q

Corrective Flexibility

A

designed to correct muscle imbalances and improve joint ailments

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8
Q

More than 30% of sports injuries are due to a lack of a warm-up. True or False?

A

True

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9
Q

Which of the following is NOT a type of passive warm-up?
a) Heat application
b) Hot shower
c) Massage
d) Stretching

A

Stretching

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10
Q

Because a warm-up can improve flexibility, stretching should be done after the warm-up. True or False?

A

True

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11
Q

What are the three types of flexibility?

A

Corrective, active, and functional flexibility

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12
Q

Where should a client with arthritis start on the flexibility continuum?

A

At the corrective flexibility phase of the flexibility continuum

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13
Q

Which of the three phases belongs to the flexibility continuum?
a) Functional flexibility
b) Ballistic flexibility
c) Active flexibility
d) Corrective flexibility

A

Functional flexibility, active flexibillity, and corrective flexibility

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14
Q

What is SMFR, and what does the acronym stand for?

A

It stands for Static stretching and self-myofascial release and is the technique involved in corrective flexibility.

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15
Q

Which three factors should be included in the design of a training program?
a) Breathing
b) Running
c) Posture
d) Warming up

A

Breathing, posture, and warming up

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16
Q

What is the purpose of the corrective flexibility phase?

A

To correct muscle imbalances and improve joint ailments

17
Q

Active flexibility

A

The second phase of the continuum entails using SMFR and active-isolated stretching to improve the efficiency of neuromuscular (nerve and muscular) interactions.

18
Q

Functional flexibility

A

Allows individuals to achieve maximum soft tissue and neuromuscular control extensibility through dynamic stretching and SMFR.

19
Q

What are the different forms of stretching?

A

Static, active, proprioceptive neuromuscular facilitation, dynamic, and ballistic

20
Q

Static stretching

A

slow and sustained stretching to increase movement at the corresponding joint

21
Q

Passive stretching

A

A form of static stretching that requires assistance

22
Q

Active stretching

A

The person who is stretching supplies the force of the stretch

23
Q

Proprioceptive neuromuscular facilitation stretching

A

A technique to relax muscles with increased activity but has been expanded to improve the range of motion

24
Q

Dynamic stretching

A

Controlled arm and leg exercises that gradually increase the speed of movement, range of motion, and extensibility.

25
Q

Ballistic stretching

A

quick jerking and bonce-like movement on the resistant tissue