Lesson 4: Sports Training: Bone Strengthening (Flexibility)

Question 1

Four types of flexibility training programs are
available:
●

Answer 1

Static flexibility program
● Dynamic flexibility program
● Ballistic flexibility program
● Proprioceptive Neuromuscular Facilitation
(PNF).

Question 2

is done at the end of ROM (range of
motion) at 30 seconds. It is intended to lengthen
muscles and tendons in a very slow and steady manner.

Answer 2

Static stretching

Question 3

involve exercises that are repeated
to increase the movement range. It requires many
motions to make the body move before any workout.

Answer 3

Dynamic stretches

Question 4

The quick movements in <__ expand the
muscles and tendons beyond their usual reach. The
rapid increase in muscle tension will contribute to
muscle contractions. Because of this, caution has to beimplemented as any rapid but untoward move may cause painful strains. The PNF, on the
other hand, has the muscle-tendon units typically assisted contraction followed by passive
relaxation for lengthening like in a static stretch. Every cycle of contraction and relaxation is
20 to 30 seconds long and is repeated three times during this contraction and relaxation
routine.

Answer 4

ballistic stretching

Question 5

___ is the capability of joints and muscles to move in a specific way. Here are some of
the aspects of improved flexibility.

Answer 5

Flexibility

Question 6

___ is the capability of joints and muscles to move in a specific way. Here are some of
the aspects of improved flexibility.

Answer 6

Flexibility

Question 7

A more efficient pace in walking or striding

Answer 7

Biochemical Efficiency

Question 8

Evident advancement in passing and
controlling

Answer 8

Coordination and Agility

Question 9

It causes a problem in the knees and can be corrected by doing
quad stretch.

Answer 9

Hurdler’s Stretch

Question 10

It causes a problem in the neck/ spine and can be corrected by
doing cat stretch.

Answer 10

Plough Stretch

Question 11

It causes a problem in the neck/ spine and can be corrected by
doing the head tilt

Answer 11

Shoulder Stand

Question 12

It causes a problem in the spine and can be corrected by doing
back extension.

Answer 12

Back-archingAb
Stretch

Question 13

It causes a problem in the knees and can be corrected by doing
hip flexor stretches.

Answer 13

Hero Stretch