Nutrition CH 5 – Flashcards
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Connective tissue consisting of white fivers that provide structure and support is called
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Collagen
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Flexibility is important for elite athletes in order to
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Improve their performances Maintain general wellness
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Which of the following sends information about the muscular and skeletal systems to the nervous system and control the speed, strength, and coordination of muscle contractions?
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Proprioceptors
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The spinal column performs which of the following functions?
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Structural support for the body. Serves as an attachment site for several muscles, tendons, and ligaments. Supports the body's weight. Surrounds and protects the spinal cord.
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Dynamic flexibility would affect an individual's ability to do all of the following activities except...?
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Perform the splits.
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Which of the following methods are the more challenging types of core exercises?
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Stability Balls. Free weights.
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Which of the following describe how to prevent low-back pain?
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Stop smoking. Reduce Stress. Use a supportive chair and a medium firm mattress.
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In this type of stretching, each muscle is gradually stretched and the stretch is held for 10-30 seconds
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STATIC
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Which type of elongation is a long-term change in the length of muscles, tendons and supporting connective tissues?
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Plastic
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Which of the following are potential benefits of flexibility?
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Prevention of soreness Injury prevention Improved joint health
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Which of the following activities and/or occupations is most likely to be associated with low-back pain?
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Landscaping
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Which one of the following exercises for low-back health would NOT be considered appropriate for a beginner?
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Stability balls
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Lifestyle recommendations for preventing low back pain include which of the following?
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Use lumbar support when driving. Progress gradually when attempting to improve strength. Maintain a healthy body weight. Avoid sitting in the same position for long periods. Avoid smoking.
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Low-back pain can result from...
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Poor posture. Weak and inflexible muscles. Poor body mechanics.
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The structure located between adjoining vertebrae, consisting of a gel-and water-filled nucleus surrounded by fibrous rings is called..
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Intervertebral disk
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A stretching technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner is known as...
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Dynamic
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Symptoms of acute tissue injury in the lower back include which of the following?
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Stiffness. Inflammation. Pain. Muscle Spasms
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Which of the following would be an appropriate time to stretch?
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After an aerobics class. After running a half-marathon After taking a moderately paced walk
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Which one of the following recommendations is likely to be made by a health care professional for the prevention of low-back pain?
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Maintain a normal body weight with minimal excess fat.
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Which of the following is an appropriate program for stretching exercises?
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Hold each stretch of 10-30 seconds, do 2-4 repetitions of each stretch.
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Which of the following is NOT a common risk factor for low-back pain?
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Being less than 34 years old
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To prevent low back pain, you should attempt to improve fitness or strength
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Slowly
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Back pain is likely to result from all of the following except:
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Loss of body weight
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Which of the following are ways to prevent low-back pain?
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warming up thoroughly before exercising Controlling body movement Lifting weights properly
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Most cases of low-back pain clear up
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Within a few weeks or months
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Which of the following is NOT a general guideline for back exercise programs
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do low back exercises in the morning
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in older adults, good flexibility improves
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Stability Balance
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The core muscles do which of the following?
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Stabilize the spine Help transfer force between the upper and lower body Stabilize the midsection of the body
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Which of the following do NOT affect flexibility?
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Muscle strength Muscle endurance
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Stretching exercises developed to improve flexibility should be performed...
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after a warm up or heat application
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an individual experiencing sudden acute back pain most likely has damaged his or her ...
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Tissues
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Joint cavities contain synovial fluid which....
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Cushions the bone. Reduces friction as the joint moves.
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Which one of the following symptoms is likely to be the result of a slipped disk?
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Numbness in the foot
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maintaining good flexibility is important because aging decreases the natural elasticity of all of the following EXCEPT the
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Bones
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Enhanced flexibility in the back, pelvis, and thighs may
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Improve back health
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Ballistic stretching is considered dangerous because ballistic stretches may...
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Stimulate a muscular contraction during a stretch
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Potential treatments for chronic back pain include which of the following?
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Massage. Physical Therapy. Yoga. Therapeutic support groups.
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Individuals experiencing chronic back pain report which types of symptoms?
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Steady ache with stiffness. Shooting pain. Stabbing pain.
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Compared to static stretching, PNF appears to...
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Allow greater increases in flexibility.
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Which of the following is NOT recommended for the management of acute back pain?
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Prolonged bed rest.
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How long should each stretch be held?
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10-30 seconds
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Which of the following is NOT an additional benefit of flexibility?
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Improved concentration
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Dynamic stretching ...
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Focuses on functionally based movements.
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Contracting a muscle before stretching is an example of ...
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Proprioceptive neuromuscular facilitation.
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Which of the following is NOT true regarding low-back pain?
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Low back pain is one of the rarest ailments in the US
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Connective tissue is important because it provides ...
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Elasticity Structure Bulk
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Underlying causes of back pain may include which one of the following?
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Poor posture
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Intervertebral disks function to do all of the following EXCEPT
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Protect the spinal cord
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Flexibility is determined by all of the following factors EXCEPT ..
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Weight status
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When a muscle is stretched, the nerves send a signal to the ____, which sends a message back to the muscle, triggering a muscle contraction.
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spinal cord
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which of the following is a disadvantage of active stretching?
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A sufficient stretch may not be produced
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The curves of the spine are the cervical, thoracic, lumbar, and ... `
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Sacral
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All of the following characteristics are true of flexibility EXCEPT the fact that...
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if an individual is flexible in their lower body, they will also be flexible in their upper body.
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When injuries occur, flexibility exercises are
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Used in the treatment of injury. Used to restore normal range of motion.
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Soft tissues can limit the flexibility of a joint. Soft tissues of the human body include...
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muslces. ligaments. skin.
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Stretching programs are of particular importance to all of the following people EXCEPT..
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Toddlers
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Which of the following is NOT true regarding passive stretching?
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There is less risk of injury with passive stretching.
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What gives joints strength and stability but limits movement?
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Joint capsules
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Which of the following exercises would likely be recommended for the prevention of low-back pain?
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Walking
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For most average people, an attainable goal for a flexibility program is to work on...`
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Obtaining flexibility in the major joints
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Well trained athletes might consider ballistic stretching to ...
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Stretch the muscles they need for their particular sports.
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How many cures does the spine have
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Four
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Which of the following is an example of a dynamic stretch?
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Lunge walk
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Which of these factors is most likely to lead to low-back pain and low back injury?
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Poor spinal stability
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People with either extra flexibility or poor flexibility have ...
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Increased risks for injury
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An important component of safe passive stretching is...
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Good communication with partner
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Compared to static stretching, which of the following is true about PNF stretching?
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It usually requires a partner
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Exercise might prevent and treat back pain by...
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Building muscular endurance
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people who have flexibility in one joint...
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Might not have flexibility in other joints.
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Which of the following plays a role in one's joint structure and flexibility?
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Heredity
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An increase of sarcomeres, contractile units in the muscles, could lead to an increase of the body's...
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flexibility
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Due to the nature of dynamic stretching, these people should perform these types of activities...
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Experienced exercisers with flexibility
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Which type of joint has the greatest range of motion?
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ball and socket
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Frequent stretching is beneficial for developing flexibility because proprioceptors...
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adapt quickly to stretching
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Joint capsules surround major joints. Their composition is...
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Semielastic
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Which one of the following factors that affects flexibility CANNOT be changed through a program to develop flexibility?
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Structure of joints.
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When specific core muscles are weak or tired, which system in the body substitutes other muscles and increases the body's risk of injury?
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Nervous
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Passive stretching is a stretching technique in which muscles are stretched...
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By an outside force