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Wellness > Flexibility And lower back Health > Flashcards

Flexibility And lower back Health Flashcards

1
Q

The range of motion in a joint or group of joints

A

Flexibility

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2
Q

The ability to assume and maintain an extended position at one end of a joint’s range of motion

A

Static flexibility

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3
Q

The ability to move a joint through its range of motion with little resistance

A

Dynamic flexibility

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4
Q

What are the four joints?

A
  1. Ball + socket
  2. Hinge joint
  3. Pivot joint
  4. Gliding joint
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5
Q

Where is the ball + socket?

A

Shoulder and hip

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6
Q

Where is the hinge joint?

A

Elbow and knee

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7
Q

Where is the pivot joint?

A

Neck

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8
Q

Where is the Gliding joint

A

Wrist and ankle

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9
Q

These send information about the muscle and skeletal systems to the nervous systems

A

Proprioceptors

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10
Q

What are the two Proprioceptors?

A
  1. Stretch receptors

2. Golgi tendon organs

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11
Q

Where are the stretch receptors?

A

Muscles

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12
Q

Where are he Golgi tendon organs

A

Tendons

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13
Q

How many times a week should you perform stretch exercises?

Minimum?
Ideally?

A

Minimum 2-3 days per week

Ideally 5-7 days per week

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14
Q

You should NEVER stretch when your muscles are _________

A

Cold

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15
Q

How long should each stretch be held to improve flexibility?

A

15-30 seconds

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16
Q

Slowly stretching a muscle and holding the stretched position is called _____________

A

Static stretching

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17
Q

Stet thing by moving the joints slowly through their range of motion in a controlled manner is called ___________

A

Dynamic stretching

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18
Q

When the muscles are stretched by a force applied by an outside source

A

Passive

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19
Q

What are the 4 main parts of the spine?

A
  1. Cervical (tailbone)
  2. Thoracic (back)
  3. Lumbar (lower back)
  4. Sacrum + coccyx (tailbone)
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20
Q

How many vertebrae are in the cervical

A

7

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21
Q

How many vertebrae are in the thoracic

A

12

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22
Q

How many vertebrae are in the lumbar

A

5

23
Q

How many vertebrae are in the sacrum and coccyx

A

9

24
Q

What consists of a body, and arch, and several bong processes?

A

Vertebrae

25
Q

An elastic disk located batten adjoining vertebrae- consist of a gel, water filled nucleus surrounded by fibrous rings that serve as shock absorbers

A

Intervertebral disks

26
Q

Pairs of spinal nerves that branch off the spinal cord

A

Nerve roots

27
Q

How many Americans (percent) experience back pain in their lifetime?

A

85%

28
Q

What are the 6 core muscles?

A
  1. Abdomen
  2. Oblique
  3. Pelvic floor
  4. Buttocks
  5. Back
  6. Hips
29
Q

What are the 3 underlying causes of back pain?

A
  1. Poor muscle endurance + strength
  2. Poor posture
  3. Poor body mechanics
30
Q

Sudden back pain is called-

A

Acute back pain

31
Q

Acute back pain usually involves injury of the ________

A

Tissue

32
Q

What are the 3 steps to treating sudden pain?

A
  1. Ice then heat
  2. OTC meads
  3. Moderate exercise
33
Q

Chronic back pain lasts longer than…

A

3 months

34
Q

The body’s relative amount of fat mass to fat free mass

A

Body composition

35
Q

The day that is crucial for normal body functioning

A

Essential fat

36
Q

What percentage of fat is essential for males

A

3-5%

37
Q

What percentage of fat is essential for females

A

8-12%

38
Q

What percent of muscle do males have?

A

45%

39
Q

What percent of essential fat do males have?

A

3%

40
Q

What percent of non essential do males have?

A

12%

41
Q

What percent of bone do males have?

A

15%

42
Q

What percent of everything else do males have?

A

25%

43
Q

What percent of muscle do females have?

A

36%

44
Q

What percent of essential fat do females have?

A

12%

45
Q

What percent of non essential fat do females have?

A

15%

46
Q

What percent of bone do females have?

A

12%

47
Q

What percent of everything else do females have?

A

25%

48
Q

What is the healthy range of body fat for a man?

A

6-17%

49
Q

What is the healthy range of body fat for a woman?

A

14-24%

50
Q

What is the percentage of body fat for an obese man?

A

25% +

51
Q

What is the percentage of body fat for an obese woman?

A

32% +

52
Q

People who are obese are _____ times more likely to develop diabetes than people who aren’t obese.

A

3 times

53
Q

A distraction in normal glucose metabolism

A

Diabetes

Wellness (7 decks)

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