Deck 5: Flexibility and Low-Back Health

Question 1

Flexibility increases in response to stretching exercises.

Answer 1

True

Question 2

Dynamic stretching includes forceful bouncing movements.

Answer 2

False

Question 3

Titin is a protein found in muscle that has elastic properties.

Answer 3

True

Question 4

If one's flexibility is pushed to the limit, it is possible to rupture connective tissue.

Question 5

Soft tissue includes skin, muscles, bones, tendons, and ligaments.

Question 6

Two components of connective tissue are collages and elastin.

Question 7

Elastic elongation is the long-term change in the length of muscles, tendons and ligaments.

Question 8

When a muscle reaches its limit of flexibility, connective tissue becomes more brittle and may rupture.

Question 9

Stretch receptors are structures in the muscle that need to be targeted in order to improve flexibility.

Question 10

Stretches that involve bouncy movements are most effective for increasing an individual's range of motion.

Question 11

A slow stretch prompts a stronger reaction from proprioceptors.

Question 12

Proprioceptive neuromuscular facilitation takes advantage of the nerve activity to improve flexibility.

Question 13

Good flexibility provides benefits for the entire musculoskeletal system.

Question 14

Good joint flexibility will prevent arthritis in older people.

Question 15

Poor spinal stability puts pressure on the nerves leading out of the spinal column.

Question 16

People will high spinal flexibility may have a decreased risk of injury.

Question 17

Recent research suggests that exercise-induced muscle cramps are caused by decreased electrical activity within the affected muscle.

Question 18

Yoga or tai-chi related flexibility exercises may reduce mental and physical tension.

Question 19

The sit-and-reach test is the most commonly used flexibility test.

Question 20

Stretching relieves tension and stress.

Question 21

Flexibility is joint specific.

Question 22

Following a stretching workout, muscle soreness that lasts more than 24 hours is an indication of overstretching.

Question 23

There are several ways to improve flexibility.

Question 24

Stretching may temporarily decrease the degree of muscle soreness after exercise.

Question 25

Keeping track of your body position while stretching can help estimate progress.

Question 26

An upper back stretch can stretch the muscles and other soft tissue in the upper back.

Question 27

Intervertebral disks are partially made up of water.

Question 28

There are 31 pairs of spinal nerves that branch off of the spinal cord.

Question 29

The pelvic floor muscles are good examples of core muscles.

Question 30

During any dynamic movement, the core muscles work together; some muscles shorten while others lengthen.

Question 31

Bed rest for at least 5 days is recommended in cases of acute back pain.

Question 32

Emphasize exercise to improve strength rather than endurance to protect the back from injury.

Question 33

The best time of day to perform stretching exercises for the back is in the morning.

Question 34

The back is more flexible after a good night's sleep than it would be at the end of the day.

Question 35

Flexibility is defined as:

A) The ability of the tendon to control the movement in the joint
B) The ability of the joint to move through its full range of motion
C) The ability of the joint to move with the muscle pair attached to it
D) the ability of the ligaments to control the movement in the joint

Question 36

Only one of the following statements about flexibility is TRUE. Which one is it?

A) Good flexibility can slow joint deterioration.
B) Flexibility is not joint specific.
C) Flexibility improves strength.
D) The best way to improve flexibility is by performing ballistic stretching on a regular basis.

Question 37

The flexibility of the joint is affected by all of the following, EXCEPT:

A) joint structure.
B) muscle elasticity.
C) muscle length.
D) Bone density

Question 38

Hinge joints allow for which type of movement?

A) Movement in multiple directions/planes
B) Movement forward and back
C) Movement side to side
D) Hinge joints are immovable

Question 39

Ball and socket allow for which type of movement(s)?

A) Movement in multiple directions/planes
B) Movement forward and back
C) Movement side to side
D) Hinge joints are immovable

Question 40

Which one of the following is a significant determinant of flexibility?

A) Mitochondria
B) How fit the person is
C) Level of cardiorespiratory fitness
D) Muscle elasticity

Question 41

All of the following have an impact on joint flexibility EXCEPT:

A) Gender
B) Heredity
C) Muscle strength
D) Fitness level

Question 42

Examples of soft tissues include all of the following EXCEPT:

A) bone.
B) muscle.
C) ligament.
D) tendon.

Question 43

Collagen and elastin are principal types of structures observed in the:

A) nerve tissue.
B) connective tissue.
C) blood tissue.
D) fat tissue.

Question 44

When muscle is stretched, the elastin fibres straighten, and when regularly leads to long-term lengthening and is called __________.

A) Elastic elongation
B) Elastin elongation
C) Plastic elongation
D) Collagen elongation

Question 45

_____________ that strongly stimulate the receptors cause large, powerful reflex muscle contractions.

A) Rapid, powerful and sudden movement
B) Gentle stretching movements
C) Dynamic movements
D) Moving a 10 lb dumbbell gently

Question 46

Proprioceptors are:

A) Sense organs that are located inside the bone, and communicate with the nervous system.
B) sense organs in muscles that send information about the muscle to the nervous system.
C) Sense organs that are located inside the brain.
D) Sense organs of the muscle fibres that help with elasticity.

Question 47

Nerves that send information about the muscular system are called:

A) proceptors.
B) proprioceptors.
C) nociceptors.
D) motor receptors.

Question 48

All of the following are TRUE about the effect of tight muscles on joints, EXCEPT:

A) joint deterioration.
B) abnormal joint lubrication.
C) increased range of motion.
D) deterioration of cartilage cells within the joint.

Question 49

All of the following are TRUE about improved joint flexibility, EXCEPT:

A) improved quality of life.
B) good joint mobility.
C) increased incidence of pain.
D) improved elasticity of muscles, tendons, and ligaments.

Question 50

Increased injury of the low back can occur if:

A) One is strong
B) One is weak
C) One is extremely or poorly flexible
D) One if fit

Question 51

Poor lumbar spinal stability puts pressure on the nerves leading out from the spinal column, leading to:

A) lower back pain.
B) upper back pain.
C) neck pain.
D) good spinal mobility.

Question 52

Extreme joint flexibility reduces:

A) mobility.
B) stability.
C) strength.
D) endurance.

Question 53

Which of the following statements is false about flexibility?

A) Numerous studies have found trunk hyper-flexibility improves back health.
B) Good knee and hip flexion protect the spine.
C) Research shows that poor flexibility can increase the risk of injury.
D) Overstretching may decrease joint stability.

Question 54

While jogging, Melanie's lower leg muscle begins to cramp. What is the treatment for her?

A) Stop jogging immediately
B) Hot compress
C) Ice
D) Mild stretching

Question 55

The most commonly used test to test for back flexibility is:

A) The stand and reach test
B) The sit and reach test
C) The run and reach test
D) The wall stretch test

Question 56

A complete flexibility workout should take how long?

A) 5-10 minutes
B) 35-45 minutes
C) 10-30 minutes
D) 35 minutes and more

Question 57

Health Canada recommends that stretching be performed at a minimum of:

A) 1 day per week.
B) 2 days per week.
C) 4 days per week.
D) 7 days per week.

Question 58

Health Canada recommends performing stretching exercises a minimum of _____ day(s) per week.

A) 2-3
B) 3-4
C) 4-7
D) at least one

Question 59

Which of the following statements is FALSE with regards to the proprioceptive neuromuscular facilitation technique?

A) PNF techniques utilize reflexes initiated by both muscle and joint receptors to cause greater training effects.
B) The contract-relax-contract stretching method requires a muscle to be stretched prior to contraction.
C) The contract-relax-contract stretching method requires a muscle contraction prior to being stretched.
D) PNF allows more effective stretching and greater immediate increases in flexibility than static stretching.

Question 60

To improve flexibility, stretch the desired muscle:

A) to the point of pain.
B) to the point of mild discomfort.
C) by bouncing into it.
D) by having a partner push the muscle to the point of pain.

Question 61

Having a higher than average level of static flexibility enables a person to perform certain skills quite a bit better than individuals who are not as flexible. Which one of the following household activities is an example?

A) Attempting to get something down from a high shelf just beyond reach
B) Vacuuming the house.
C) Stacking groceries in the fridge.
D) walking up the stairs.

Question 62

Which type of stretching usually requires a partner?

A) Ballistic
B) Active
C) Proprioceptive neuromuscular facilitation
D) Static

Question 63

Daniel executes a lunge walk. He is demonstrating what type of stretching?

A) Static
B) Proprioceptive neuromuscular facilitation (PNF)
C) Active
D) Dynamic

Question 64

The safest and most convenient stretching technique for general fitness is:

A) active proprioceptive neuromuscular facilitation.
B) active static stretching with an occasional passive assist.
C) active ballistic stretching with an occasional passive assist.
D) passive static stretching.

Question 65

Dynamic stretches are more challenging than static stretches, because:

A) dynamic stretches require strength.
B) dynamic stretches have a decreased risk for muscle soreness.
C) dynamic stretches require balance and coordination.
D) dynamic stretches do not increase flexibility.

Question 66

Denzel warms up for his soccer game by stretching each muscle for 15 seconds four times and then goes for a 5-minute run around the soccer field. This warm up routine:

A) meets the guidelines recommended by Health Canada.
B) would meet the guidelines by Health Canada if the stretches were held longer.
C) would be appropriate if the cardio workout was done prior to the stretching routine.
D) is irresponsible as soccer players should avoid jogging before a game.

Question 67

Which of the muscles are stretched by the side lunge exercise?

A) Outer thigh, hip and calf
B) Inner thigh, hip and calf
C) Inner thigh, abdominals and calf
D) Outer thigh, back extensors and calf

Question 68

Which of the muscles are stretched by the towel stretch exercise?

A) Biceps, shoulder and chest
B) Triceps, chest and brachioradialis
C) Biceps and triceps
D) Triceps, shoulders and chest

Question 69

Which of the muscles are stretched by the modified hurdler exercise (seated single leg hamstring stretch)?

A) Front of thigh and lower back muscles
B) Back of thigh and lower back muscles
C) Back of thigh and abdominals
D) Front of thigh and abdominals

Question 70

The area of spine housing the largest intervertebral disks is the:

A) cervical region.
B) thoracic region.
C) lumbar region.
D) sacral region.

Question 71

From top to bottom, the five regions of the spine are:

A) cervical, thoracic, lumbar, sacral, and coccygeal.
B) cervical, sacral, thoracic, lumbar, and coccygeal.
C) thoracic, cervical, sacral, lumbar, and coccygeal.
D) thoracic, cervical, lumbar, coccygeal, and sacral.

Question 72

Which of the following is NOT a core muscle?

A) Abdominal muscles
B) Pelvic floor muscles
C) Buttock muscles
D) Shoulder muscles

Question 73

When Ryan sits, stands, or performs other activities, his core muscles stabilizes the _____ section of his body.

A) mid-section
B) upper section
C) lower section
D) Side sections

Question 74

Pain from a "slipped disk" is most likely the result of:

A) pressure on a nerve root.
B) damage to the vertebral body.
C) pressure on the spinal cord.
D) damage to the vertebral arch.

Question 75

Which of the following is NOT a lifestyle recommendation for preventing low-back pain in healthy individuals?

A) Use lumbar support when walking
B) Warm-up thoroughly before exercising
C) Stop smoking and reduce stress
D) Maintain a healthy body weight

Question 76

Which of the following statements about exercise for the prevention and management of low-back pain is FALSE?

A) Exercises should be performed at least 3 days per week.
B) Exercises should be done early in the morning.
C) The exercise program should emphasize muscular endurance over muscular strength.
D) The exercise program may need to be continued for 3 months before results are seen.

Question 77

The best treatment for acute back pain is:

A) bed rest.
B) application of heat followed by cold.
C) application of cold followed by heat.
D) a flexibility program.

Question 78

The best sleeping position for managing back pain is sleeping:

A) on the side.
B) on the back.
C) on the stomach.
D) with pillows under your back.

Question 79

Studies have shown that low-back pain has been linked to:

A) poor flexibility in the groin.
B) average flexibility in the lower back.
C) collagen.
D) poor trunk flexibility.

Question 80

Chronic back pain can be diagnosed if pain lasts longer than:

A) a few days.
B) a few weeks.
C) one month.
D) three months.