Flexibility And lower back Health Flashcards
The range of motion in a joint or group of joints
Flexibility
The ability to assume and maintain an extended position at one end of a joint’s range of motion
Static flexibility
The ability to move a joint through its range of motion with little resistance
Dynamic flexibility
What are the four joints?
- Ball + socket
- Hinge joint
- Pivot joint
- Gliding joint
Where is the ball + socket?
Shoulder and hip
Where is the hinge joint?
Elbow and knee
Where is the pivot joint?
Neck
Where is the Gliding joint
Wrist and ankle
These send information about the muscle and skeletal systems to the nervous systems
Proprioceptors
What are the two Proprioceptors?
- Stretch receptors
2. Golgi tendon organs
Where are the stretch receptors?
Muscles
Where are he Golgi tendon organs
Tendons
How many times a week should you perform stretch exercises?
Minimum?
Ideally?
Minimum 2-3 days per week
Ideally 5-7 days per week
You should NEVER stretch when your muscles are _________
Cold
How long should each stretch be held to improve flexibility?
15-30 seconds
Slowly stretching a muscle and holding the stretched position is called _____________
Static stretching
Stet thing by moving the joints slowly through their range of motion in a controlled manner is called ___________
Dynamic stretching
When the muscles are stretched by a force applied by an outside source
Passive
What are the 4 main parts of the spine?
- Cervical (tailbone)
- Thoracic (back)
- Lumbar (lower back)
- Sacrum + coccyx (tailbone)
How many vertebrae are in the cervical
7
How many vertebrae are in the thoracic
12
How many vertebrae are in the lumbar
5
How many vertebrae are in the sacrum and coccyx
9
What consists of a body, and arch, and several bong processes?
Vertebrae
An elastic disk located batten adjoining vertebrae- consist of a gel, water filled nucleus surrounded by fibrous rings that serve as shock absorbers
Intervertebral disks
Pairs of spinal nerves that branch off the spinal cord
Nerve roots
How many Americans (percent) experience back pain in their lifetime?
85%
What are the 6 core muscles?
- Abdomen
- Oblique
- Pelvic floor
- Buttocks
- Back
- Hips
What are the 3 underlying causes of back pain?
- Poor muscle endurance + strength
- Poor posture
- Poor body mechanics
Sudden back pain is called-
Acute back pain
Acute back pain usually involves injury of the ________
Tissue
What are the 3 steps to treating sudden pain?
- Ice then heat
- OTC meads
- Moderate exercise
Chronic back pain lasts longer than…
3 months
The body’s relative amount of fat mass to fat free mass
Body composition
The day that is crucial for normal body functioning
Essential fat
What percentage of fat is essential for males
3-5%
What percentage of fat is essential for females
8-12%
What percent of muscle do males have?
45%
What percent of essential fat do males have?
3%
What percent of non essential do males have?
12%
What percent of bone do males have?
15%
What percent of everything else do males have?
25%
What percent of muscle do females have?
36%
What percent of essential fat do females have?
12%
What percent of non essential fat do females have?
15%
What percent of bone do females have?
12%
What percent of everything else do females have?
25%
What is the healthy range of body fat for a man?
6-17%
What is the healthy range of body fat for a woman?
14-24%
What is the percentage of body fat for an obese man?
25% +
What is the percentage of body fat for an obese woman?
32% +
People who are obese are _____ times more likely to develop diabetes than people who aren’t obese.
3 times
A distraction in normal glucose metabolism
Diabetes
