Flexibility training

Question 1

Flexibility

Answer 1

The range of motion of a muscle and its associated connective tissues at a joint or joints.

Question 2

Range of motion

Answer 2

The measurement of movement around a specific joint or body part.

Question 3

Connective tissue

Answer 3

Tissues that support, connect, or bind other tissues or organs.

Question 4

Static stretching

Answer 4

Lengthening a muscle and holding the lengthened position.

Question 5

Hypermobility

Answer 5

The condition of having excessive amounts of range of motion in a joint or joints.

Question 6

Active stretching

Answer 6

A muscle actively contracting to stretch another.

Question 7

Dynamic stretching

Answer 7

Movement-based active stretching where muscles engage to bring about a stretch.

Question 8

Passive stretching

Answer 8

An external force such as a stretching strap or the hand to move a joint to the end of a range of motion.

Question 9

Self myofascial release

Answer 9

Applying manual pressure to an adhesion or overactive tissue to elicit an autogenic inhibitory response, which is characterized by a decrease in the excitability of a contracting or stretched muscle arising from the Golgi tendon organ.

Question 10

Adhesion

Answer 10

Area of scar-like tissue that causes organs and tissues to stick together.

Question 11

Ballistic stretching

Answer 11

Uses the momentum of the body or limb to move it through and beyond a normal range of motion. This technique uses bobbing, bouncing, pulsing, or jerking to achieve a stretch.

Question 12

Proprioceptive neuromuscular facilitation (PNF) stretching

Answer 12

A flexibility technique used to increase range of motion and neuromuscular efficiencies.

Question 13

Passive range of motion

Answer 13

The range of motion achievable when aided by an external force.

Question 14

Active range of motion

Answer 14

A muscle or group of muscles contract to create a range of motion.

Question 15

Resisted range of motion

Answer 15

Range of motion available while a load is also being moved through that range of motion.

Question 16

Muscle activation exercises

Answer 16

Low-level resistance movements to activate blood flow and activate the nervous control of a muscle.

Question 17

CONTRACT-RELAX (CR) STRETCHING

Answer 17

Contracting a given muscle before stretching the same muscle.

Question 18

CONTRACT-RELAX ANTAGONIST CONTRACT (CRAC) STRETCHING

Answer 18

Contracting an antagonist muscle before stretching the agonist.

Question 19

Pliability

Answer 19

The quality of being easily bent or flexibl

Question 20

Myofascial release

Answer 20

Stretches and loosens the fascia using gentle, gradual, sustained pressure or stretch on areas of tension.

Question 21

Autogenic inhibition

Answer 21

The decrease in excitability of a contracting or stretched muscle arising from the Golgi tendon organ.

Question 22

Golgi tendon organ

Answer 22

The proprioceptive sensory organ that senses muscle tension in a tendon and inhibits muscle action.

Question 23

Aerobic exercise

Answer 23

Exercise that improves or is intended to improve the efficiency of the body’s cardiorespiratory system in absorbing and transporting oxygen.

Question 24

Endorphins

Answer 24

Hormones that promote feelings of well-being.

Question 25

Growth factors

Answer 25

Proteins that stimulate nerve cell growth and the creation of new neural pathways and connections.

Question 26

Health markers

Answer 26

Tools at the service of health professionals that objectively measure and evaluate indicators of normal biological processes or pathogenic processes (i.e., blood pressure).

Question 27

Sleep deprivation

Answer 27

Achieving a less than ideal sleep duration.

Question 28

Vo2 max

Answer 28

The maximum amount of oxygen an individual can utilize during exercise.

Question 29

Acute training principles

Answer 29

The components that specify how an exercise is performed.

Question 30

Taper period

Answer 30

A training period where the volume or frequency of training decreases to allow the body adequate rest and recovery.

Question 31

Target heart rate

Answer 31

The estimated beats per minute that need to be reached to achieve a specific exercise intensity.

Question 32

Rate of perceived exertion

Answer 32

A subjective sliding scale of a client’s perception of their exercise intensity.

Question 33

Talk test

Answer 33

The ability to speak during exercise as a gauge of the relative intensity.

Question 34

Metabolic equivalent

Answer 34

The measure of the ratio of a person’s expended energy to their mass while performing physical activity.

Question 35

Maximum heart rate

Answer 35

The estimated maximum number of times the heart should beat per minute during exercise. Calculated by subtracting a person’s age from 220.

Question 36

Fartlek

Answer 36

A training system for distance runners that continually varies terrain and pace to enhance conditioning and eliminate boredom.

Question 37

Spirometer

Answer 37

An apparatus for measuring the volume of air inspired and expired by the lungs.

Question 38

Vital capacity

Answer 38

The greatest volume of air that can be expelled from the lungs after taking the deepest possible breath.