Deck 8: Muscular Flexibility

Question 1

Controlled ballistic stretching is not recommended.

Answer 1

False

Question 2

The most common reason for chronic low-back pain is a lack of physical activity.

Answer 2

True

Question 3

Flexibility is usually greater in those with more body fat.

Answer 3

False

Question 4

Approximately _____ percent of all low-back problems in the United States stem from improper alignment of the vertebral column and pelvic girdle, a direct result of inflexible and weak muscles.

A) 20
B) 40
C) 60
D) 80

Question 5

Posture tests are best conducted in early life.

Question 6

When joints are regularly moved through their entire range of motion:

A) flexibility decreases.
B) flexibility increases.
C) muscles shorten.
D) ligaments shorten.

Question 7

The range of motion at a joint or group of joints that can be achieved without causing injury is known as:

A) stretching.
B) flexibility.
C) elongation.
D) elasticity.

Question 8

Temporary lengthening of soft tissue is called:

A) elastic elongation.
B) plastic elongation.
C) plastic flexibility.
D) plastic stretching.

Question 9

PNF stretching is thought to be more painful than other static techniques.

Question 10

The Modified Sit-and-Reach Test accounts for arm versus leg length differences.

Question 11

Too much flexibility is a risk factor for falls and subsequent injury among older adults.

Question 12

The intensity of a flexibility stretch should exceed the point of mild discomfort.

Question 13

Changes in muscle temperature can _____ flexibility.

A) only increase
B) only decrease
C) neither increase nor decrease
D) increase or decrease

Question 14

Running regularly without proper stretching:

A) causes muscles to tighten.
B) increases muscular flexibility.
C) causes plastic elongation.
D) causes elastic elongation.

Question 15

Flexibility is joint specific and varies from one individual to the next.

Question 16

Permanent lengthening of soft tissue is called:

A) elastic elongation.
B) plastic elongation.
C) plastic flexibility.
D) plastic stretching.

Question 17

Which of the following affects flexibility?

A) bone structure
B) muscle structure
C) overall height
D) genetic factors

Question 18

Poor posture and subsequent aches and pains that lead to limited and painful joint movement can be caused by:

A) a decline in flexibility.
B) an increase in coordination.
C) lack of adipose tissues.
D) too-strong muscles.

Question 19

The most significant contributor(s) to lower flexibility is (are):

A) age and sex.
B) sedentary living.
C) muscle temperature.
D) excess adipose tissue.

Question 20

Elastic elongation can occur in joint capsules, ligaments, and tendons.

Question 21

A 20-year-old man with a 17-inch Total Body Left Rotation Test result has the percentile rank of _____ (use the provided Table 8.2).

A) 40
B) 50
C) 60
D) 70

Question 22

The Modified Sit-and-Reach Test:

A) modifies the test results for those with longer arms as compared to legs.
B) underestimates flexibility for those with longer arms as compared to legs.
C) underestimates flexibility for those with shorter legs as compared to arms.
D) considers arm and leg lengths in determining the flexibility measurement.

Question 23

The posture evaluation chart of Lab 8B rates parts of the body:

A) including the trunk.
B) on a scale of 1 to 10.
C) using a protractor.
D) using a position tester.

Question 24

All other factors being equal, an individual with longer arms or shorter legs, or both, receives a better rating from the _____ Test.

A) original Sit-and-Reach
B) Modified Sit-and-Reach
C) Total Body Rotation
D) Shoulder Rotation

Question 25

Taking part in a regular stretching program offers all of the following benefits EXCEPT that it:

A) promotes proper and graceful body movement.
B) prevents low-back and other spinal column problems.
C) increases muscular strength and endurance.
D) improves and maintains good postural alignment.

Question 26

The Modified Sit-and-Reach Test, the Total Body Rotation Test, and the Shoulder Rotation Test are used to determine:

A) the ideal level of flexibility.
B) one's flexibility profile.
C) one's gymnastic potential.
D) one's athletic potential.

Question 27

Flexibility exercises have been prescribed successfully to treat all of the following EXCEPT:

A) stress.
B) subluxation.
C) knots in muscles.
D) dysmenorrhea.

Question 28

An 18-year-old man who meets the high physical fitness standards must score a minimum of _____ inches in the Total Body Left Rotation Test (use the provided Table 8.2).

A) 19.8
B) 19.9
C) 20.9
D) 21.3

Question 29

Stretching routines have been found to reduce:

A) the risk of heart disease.
B) blood glucose level.
C) psychological stress.
D) blood LDL cholesterol.

Question 30

Stretching exercises are helpful for:

A) improving muscular endurance.
B) increasing muscular strength.
C) maintaining body mobility.
D) enhancing body composition.

Question 31

An 18-year-old woman who meets the high physical fitness standards must score a minimum of _____ inches in the Modified Sit-and-Reach Test (use the provided Table 8.1).

A) 16.0
B) 16.5
C) 15.8
D) 16.2

Question 32

The reason that the Front-to-Rear Splits Test and the Bridge-Up Test are not included to determine one's flexibility profile is that:

A) they do not consider an individual with long arms and/or shorter legs, or both.
B) everyday movements, such as reaching, bending, and turning, are not important.
C) they do not represent actions that most people encounter in their daily life.
D) they only measure the hamstring muscles and the lower back muscles.

Question 33

Which of the following tests measures the flexibility of the hamstring muscle and, to a lesser extent, the lower back muscles?

A) Total Body Rotation
B) Shoulder Rotation
C) Sit-and-Reach
D) Repetition Maximum

Question 34

The importance of evaluating body posture is to detect:

A) the flexibility of the individual.
B) deviations from normal body alignment.
C) the muscular strength of the individual.
D) the muscular endurance of the individual.

Question 35

Decreased flexibility causes older adults to:

A) have a higher level of functional capacity.
B) lose mobility for simple daily tasks.
C) switch lanes and parallel-park better.
D) have a reduced risk for automobile accidents.

Question 36

The leading causes of chronic back problems include:

A) faulty posture and weak muscles.
B) good posture and strong muscles.
C) low body weight and body fat.
D) strong abdominal/pelvic muscles.

Question 37

A 20-year-old woman with a 17-inch Modified Sit-and-Reach Test result has the percentile rank of about _____ (use the provided Table 8.1).

A) 60
B) 70
C) 80
D) 90

Question 38

A 20-year-old woman with a 17-inch Shoulder Rotation Test result has the percentile rank of about _____ (use the provided Table 8.3).

A) 40
B) 50
C) 60
D) 70

Question 39

Good flexibility has been shown to:

A) induce low-back pain.
B) improve personal appearance.
C) increase muscle soreness.
D) improve body composition.

Question 40

After months of stretch exercises, Jane, an 18-year-old college student, finally reached the high physical fitness standards. She must have, at most, _____ inches of measurement in the Shoulder Rotation Test (use the provided Table 8.3).

A) 19.2
B) 18.7
C) 17.2
D) 16.1

Question 41

A major contributor to back pain is _____, which causes back muscles to shorten, stiffen, and become weaker.

A) too much walking
B) excessive sitting
C) low body weight
D) physical activity

Question 42

Slow-sustained stretching:

A) causes the muscles to relax.
B) causes severe muscle pain.
C) is not held at a final position.
D) is the least recommended method.

Question 43

The Standing Toe Touch causes excessive strain on the:

A) upper arm and ankles.
B) neck and shoulders.
C) lower back and knees.
D) intervertebral disks.

Question 44

How much warm-up should be performed before activities?

A) 3 to 5 minutes before steady activities
B) at least 5 minutes before steady activities
C) up to 5 minutes for stop-and-go activities
D) up to 5 minutes for athletic team activities

Question 45

The general recommendation for beginning flexibility development is to conduct _____ flexibility sessions each week.

A) 3-4
B) 4-5
C) 5-7
D) 6-7

Question 46

Ballistic stretching:

A) is done with slow, gentle, and smooth movements.
B) provides the force necessary to lengthen muscles.
C) is easy and safe for most individuals to perform.
D) has a low risk for ligaments to be overstretched.

Question 47

Exercise done with slow, short, and sustained movement is referred to as:

A) ballistic stretching.
B) dynamic stretching.
C) controlled ballistic stretching.
D) slow-sustained stretching.

Question 48

One exercise that can be prescribed for backache syndrome is:

A) weight lifting.
B) running.
C) walking.
D) cycling.

Question 49

PNF stretching:

A) involves an isometric contraction.
B) can be done without a partner's assistance.
C) stands for "proper needed flexibility stretching."
D) involves rapid, bouncy movements.

Question 50

Back pain is considered chronic if it persists longer than:

A) 3 months.
B) 6 months.
C) 9 months.
D) 12 months.

Question 51

Which of the following exercises strains the lower back?

A) Full Squat
B) Straight-Leg Sit-Ups
C) Hurdler Stretch
D) Knee to Chest

Question 52

After 6 to 8 weeks of flexibility development, current flexibility levels can be maintained with as few as _____ flexibility session(s) each week.

A) 1
B) 2
C) 3
D) 4

Question 53

Alternating Bent-Leg Sit-Ups strain the:

A) neck disks.
B) bent knee.
C) lower back.
D) shoulders.

Question 54

Which of the following exercises causes excessive strain on the back, shoulders, and neck?

A) Double-Leg Lift
B) Knee to Chest
C) Hurdler Stretch
D) Donkey Kicks

Question 55

The general recommendation for a beginning flexibility development session is to hold the final stretch position for _____ seconds.

A) 5-15
B) 10-30
C) 15-40
D) 15-60

Question 56

Controlled ballistic stretching:

A) involves rapid, bouncy movements.
B) is quite effective in developing flexibility.
C) often overstretches ligaments and tendons.
D) causes more pain than other methods.

Question 57

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

A) controlled ballistic stretching.
B) ballistic (dynamic) stretching.
C) proprioceptive neuromuscular facilitation.
D) slow-sustained stretching.

Question 58

In flexibility exercises, intensity refers to the:

A) degree of stretch achieved.
B) amount of weight lifted.
C) target heart rate zone reached.
D) number of repetitions performed.

Question 59

Exercises in which the muscles are lengthened gradually through a joint's complete range of motion are referred to as:

A) ballistic stretching.
B) dynamic stretching.
C) controlled ballistic stretching.
D) slow-sustained stretching.

Question 60

Which of the following exercises causes excessive strain on the spine and may harm disks?

A) Double-Leg Lift
B) Knee to Chest
C) Hurdler Stretch
D) Donkey Kicks

Question 61

Discuss whether ballistic stretching is a good choice for a flexibility-training program.

Question 62

How should severe backache syndrome (pain at rest) be treated?

Question 63

What flexibility exercises would be good alternatives to the Swan Stretch and Straight-Leg Sit-Ups?

Question 64

Describe the steps of proprioceptive neuromuscular facilitation (PNF) stretching.

Question 65

What are some physiological benefits of adequate flexibility?

Question 66

Discuss the importance of adequate flexibility for older adults.

Question 67

List five factors that affect muscular flexibility.

Question 68

Exercise for backache syndrome should be performed:

A) three days each week.
B) five days each week.
C) no more than once daily.
D) two or more times daily.

Question 69

Muscles and ligaments in the pelvic region can be stretched by performing the:

A) Triceps Stretch.
B) Adductor Stretch.
C) Quad Stretch.
D) Side Stretch.

Question 70

Which is false about effective PNF?

A) Resulting range of motion is greater than for other stretching methods.
B) Absolute muscular strength is decreased
C) The isometric contraction is 20-75% of maximal effort.
D) The isometric contraction is held for 3-6 seconds.

Question 71

Which of the following exercises stretches the gluteal and abdominal flexor muscles?

A) Chest Stretch
B) Arm Circles
C) Hip Flexor Stretch
D) Supine Bridge

Question 72

Discuss why the Modified Sit-and-Reach Test is superior to the original Sit-and-Reach Test.

Question 73

Which of the following exercises stretches the soleus muscles?

A) Heel Cord Stretch
B) Quad Stretch
C) Single-Knee-to-Chest Stretch
D) Sitting Adductor Stretch

Question 74

How does body composition affect backache syndrome?

Question 75

Which of the following exercises stretches the shoulder joints?

A) Triceps Stretch
B) Adductor Stretch
C) Quad Stretch
D) Side Stretch

Question 76

Compare and contrast the two types of elongation.

Question 77

Which is false about the physiological response to stretching? It can:

A) involve the neuro-spindles.
B) involve the Golgi tendon organ.
C) result in muscle relaxation.
D) result in muscle contraction.
Critical Thinking/Short