question

dynamic flexibility affects your ability to

answer

move a joint through its range of motion with little resistance (EX-pitch a ball, swing a golf club)

question

static flexibility depends on

answer

your ability to tolerate stretched muscles; structure of your joints; and the tightness of muscles, tendons, and ligaments

question

flexibility is determined by

answer

structure, muscle elasticity and length, and nervous system regulation

question

joint capsules are

answer

semielastic structures that give joints strength and stability, but limit movement

question

2 principal types of connecective tissue in a muscle are

answer

collagen and elastin

question

which of the following is a proprioceptor

answer

nerves that send info about the muscular and skeletal systems to the nervous system

question

good flexibility has been shown to convey

answer

benefits to entire musculoskeletal system; prevent injuries and soreness; improve performance in all physical activities

question

which of the following is true about overstretching

answer

predisposition to injury and possible nerve damage

question

potential benefits of flexibility

answer

relief of aches and pains, relief of muscle cramps, improved body position and strength for sports (and life), maintenance of good posture and balance, relaxation, improving impaired mobility

question

The American College of Sports Medicine recommends performing stretching exercises at least _______ days per week.

answer

2-3

question

which of the following stretching programs conforms to ACSM recommendations

answer

FITT F - 2-3 days per week I - slight tension and mild discomfort T (time) - hold 15-30 seconds T (type) - static, ballistic, dynamic, PNF

question

To improve flexibility, do ______ repetitions of each stretch.

answer

2-4

question

the stretching technique most commonly recommended by experts for general fitness is

answer

static stretching

question

ballistic stretches are considered dangerous because they

answer

heighten activity of prioceptors and can cause injuries during physical activities that follow; triggering strong responses from the nerves can cause reflex muscle contraction that makes it harder to stretch

question

the stretching technique most commonly associated with injury is

answer

ballistic stretching

question

contracting a muscle prior to stretching is best described as an example of

answer

proprioceptive neuromuscular facilitation (PNF)

question

common stretching techniques

answer

static, dynamic, PNF, ballistic, passive, active

question

which type of stretching usually requires a partner

answer

PNF - Passive

question

dynamic stretching

answer

moving joints slowly and fluidly through their range of motion in a controlled manner (AKA functional stretching)

question

an essential component of safe passive stretching is

answer

communication

question

a disadvantage of active stretching is that

answer

a person may not be able to produce enough stress (enough stretch) to increase flexibility using only the contraction of opposing muscle groups

question

back injuries are likely to result from

answer

sudden traumatic injuries, weak and inflexible muscles, poor posture, poor body mechanics

question

the structures that absorb and disperse stress on the spine are

answer

intervertebral disks

question

from top to bottom, the 5 regions of the spine are

answer

cervical, thoracic, lumbar, sacrum, and coccyx

question

the most common site of back pain is the ________ area.

answer

lumbar

question

exercise for the prevention and management of low-back pain

answer

do low-back exercises at least 3 days per week, emphasize muscular endurance rather than muscular strength, don't do spine exercises involving full range of motion early in the morning, engage in regular endurance exercise, be patient

question

the key to a healthy body composition is to

answer

have long-term, consistent coordination of many aspects of a wellness program

question

essential fat is best defined as

answer

fat incorporated in various tissues of the body; critical for normal body functioning

question

height and weight tables rely on

answer

insurance company mortality statistics

question

percentage of Americans who are classified as obese is approximately

answer

34%

question

obese people are more than 3 times as likely as non-obese people to develop

answer

type 2 diabetes

question

metabolic syndrome is a cluster of symptoms present in many overweight and obese people. symptoms for this syndrome include

answer

resistance to the effects of insulin, high blood pressure, high blood glucose levels, abnormal blood fat levels, fat deposits in abdominal region

question

since 1970, the daily caloric intake among Americans has risen by at least

answer

500 calories a day

question

type 1 diabetes

answer

body does not produce insulin or produces a very little amount

question

type 2 diabetes

answer

the pancreas doesn't produce enough insulin, cells are resistant to insulin, or both

question

a person with diabetes may benefit form the follow lifestyle changes

answer

diet, exercise, medication

question

people are at greater risk for early onset heart disease if they tend to gain weight in the

answer

abdominal region, hips, or thighs

question

which technique for evaluating health risks associated with body weight is based on the concept that a person's weight should be proportional to his or her height

answer

body mass index (BMI)

question

according to standards issued by the National Institutes of Health (NIH) and the World Health Organization (WHO), a healthy BMI is between

answer

18.5-24.9

question

a person with a body mass index of 26.5 is classified as

answer

overweight

question

a person with a body mass index of 31.2 is classified as

answer

obese-class one

question

There is an error range of +/- ____ for skinfold measurements

answer

4%

question

hydrostatic weighing is used to predict percent body fat based on

answer

body density and water

question

which of the following indirect methods for assessing body composition is considered MOST accurate

answer

hydrostatic or underwater weighing

question

TF: Body fat located under the skin is called subcutaneous fat.

answer

true

question

TF: Two people of the same body weight may have different values of percent body fat.

answer

true

question

TF: For a person who is overweight, increasing physical activity can benefit health even if it doesn't result in a change in body weight or percent body fat.

answer

true

question

TF: Nearly 90% of cases of type 2 diabetes could have been prevented with healthy lifestyle choices.

answer

true

question

TF: For people with pre-diabetes, lifestyle measures are more effective than medication for preventing the development of type 2 diabetes.

answer

true

question

TF: Muscle mass has a higher density than fat mass.

answer

true

question

Connective Tissues make up ________ of muscle mass

answer

30%

question

Titin is:

answer

Structural protien in muscles

question

Soft Tissues

answer

Skin, Muscle, tendons, and ligaments

question

How much improvement in flexibility can you expect in 2 months of stretching 2-3x a day?

answer

10-20%

question

Stretching lengthens muscle fibers and makes you more flexible by

answer

Adding sarcomers

question

More than ____ of Americans experience back pain at some time in their lives

answer

85%

question

Low-back pain is the ____ most common ailment in the United States

answer

2nd most common ailment in the US

question

T/F Flexibility is not an adaptable fitness component.

answer

True

question

T/F Several recent studies have shown an inverse relationship between physical activity and the risk for bone fractures.

answer

True

question

T/F Nerve roots in the spine are the key component of intervertebral disks.

answer

False

question

T/F Smoking is a risk factor for low-back pain.

answer

True

question

T/F Bed rest for 5 to 10 days is recommended in cases of acute back pain.

answer

False

question

Good flexibility has NOT been shown to convey

answer

improved body composition

question

Which of the following is NOT a potential benefit of flexibility?

answer

improved energy production

question

an appropriate goal for flexibility

answer

depends on individual fitness goals and choice of sports and activities.

question

The stretching technique most commonly associated with injury is

answer

Ballistic stretching

question

Core muscles include

answer

29 muscles. those in the abdomen, pelvic floor, sides of the trunk, back, buttocks, hip, and pelvis

question

Core muscles help

answer

stabilize the spine and help transfer force between the upper body and lower body

PEP 3000 CH 5 Flexibility – Flashcards

Unlock all answers in this set

Haven't found what you were looking for?

Search for samples, answers to your questions and flashcards