Deck 5: Improving Flexibility

Question 1

The ability to move joints freely through their full range of motion is referred to as

A) recruitment.
B) flexibility.
C) mobilization.
D) loose joints.

Answer 1

flexibility.

Question 2

The purpose of stretching is to stretch

A) muscles and ligaments.
B) muscles and tendons.
C) ligaments and cartilage.
D) ligaments and tendons.

Answer 2

muscles and tendons.

Question 3

The shape of the ________ determines the amount of movement possible at each joint.

A) muscles
B) ligaments
C) bones
D) muscle fibers

Answer 3

bones

Question 4

The role of cartilage in a joint is to

A) prevent the bone ends from coming apart.
B) connect muscle to bone.
C) cover the ends of bones, creating better fit between bones.
D) provide fluid for the joint capsule.

Question 5

Which of the following are determinants of the range of motion of a given joint?

A) bones, muscles, and tendons
B) number of motor units activated
C) muscle fiber type
D) genetics

Question 6

Which of the following is altered in a program to increase flexibility?

A) bone composition
B) blood vessels
C) tendons
D) bone length

Question 7

________ are specialized receptors in muscles and tendons that provide feedback to the brain about body position.

A) Facilitators
B) Mechanoreceptors
C) Antagonists
D) Proprioceptors

Question 8

Special muscle receptors that sense stretch are referred to as

A) motor units.
B) muscle fascia.
C) ligaments.
D) muscle spindles.

Question 9

Golgi tendon organs are

A) soft tissues within a joint capsule.
B) proprioceptors in muscle.
C) proprioceptors in tendons.
D) also called muscle spindles.

Question 10

The reaction that occurs when a muscle is suddenly stretched and therefore stimulates muscle spindles is called

A) the stretch reflex.
B) fiber typing.
C) a muscle twitch.
D) a muscle spasm.

Question 11

The intensity of stretching is monitored by feel. In general, the limb should not be stretched beyond a position creating

A) intense pain.
B) mild discomfort.
C) no sense of limitation of movement.
D) normal movements.

Question 12

Which of the following would be considered a benefit of increased flexibility?

A) increased strength
B) increased endurance
C) improved joint mobility
D) higher VO₂max

Question 13

Which of these statements is true about keeping joints healthy?

A) Scar tissue will form if a joint is not moved enough.
B) Too much joint movement can dry out synovial fluid in the joint capsule.
C) Massage therapy is better than stretching for the shoulder muscle.
D) Stretching increases tension on the joint, tightening the ends of bones.

Question 14

Hyperextension of the spine is known as

A) arthritis.
B) lordosis.
C) osteoporosis.
D) hypokinesia.

Question 15

A hypokinetic disease is a disease associated with a lack of

A) nutrition.
B) exercise.
C) rest.
D) hydration.

Question 16

Approximately what percentage of Americans will be disabled by low back pain in their lifetime?

A) 5%
B) 10%
C) 15%
D) 20%

Question 17

The condition of which of the following does not play a role in low back pain?

A) hamstrings
B) trapezius muscles
C) hip flexors
D) abdominal muscles

Question 18

Low back pain that lasts for longer than ________ is considered chronic.

A) two weeks
B) two months
C) four months
D) six months

Question 19

The four groups of muscles that contribute to proper posture to avoid low back pain are the abdominal muscles, hamstrings, lower back muscles, and the ________ muscles.

A) triceps brachii
B) pectoralis
C) masseter
D) hip flexor

Question 20

Which of the following would be a good exercise to improve poor hamstring flexibility?

A) standing toe touch
B) modified hurdler's stretch
C) inside leg stretch
D) curl-up

Question 21

Two forms of evaluating flexibility are the shoulder flexibility test and the ________ test.

A) 1RM
B) sit-and-reach
C) curl-up
D) cycle ergometer

Question 22

Research has shown that a regular yoga practice can improve ________ in healthy young adults.

A) joint flexibility
B) muscle strength
C) muscle endurance
D) aerobic capacity

Question 23

Stretching by slowly lengthening the muscle to a point where further movement is limited and holding that position for a fixed period of time is referred to as

A) ballistic stretching.
B) static stretching.
C) dynamic stretching.
D) proprioceptive neuromuscular facilitation.

Question 24

PNF stands for ________ neuromuscular facilitation.

A) peripheral
B) positional
C) proprioceptive
D) passive

Question 25

________ stretching may activate the stretch reflex and cause injury to muscles and tendons.

A) Antagonistic
B) Ballistic
C) Static
D) Dynamic

Question 26

A slow stretch combined with alternating contraction and relaxation of muscles is called ________ stretching.

A) dynamic
B) ballistic
C) static
D) PNF

Question 27

To improve flexibility, stretching exercises are most productive when they are performed

A) at the beginning of the warmup.
B) at the end of the workout.
C) between exercise sets.
D) 2 to 3 hours after the workout.

Question 28

Which of the following offers the best relief of a muscle cramp?

A) PNF
B) passive stretching
C) ballistic stretching
D) anti-inflammatory drugs

Question 29

Which of the following is considered an unsafe exercise that might cause injury?

A) leg pull
B) knee-to-nose touch
C) donkey kick
D) sitting hamstring stretch

Question 30

Posture refers to the position of the ________ that a person holds when standing or sitting.

A) neck
B) bones
C) spine
D) joints

Question 31

The range of motion of most joints can decline with disuse.

Question 32

A warmed-up muscle will be more flexible and have greater range of motion.

Question 33

Increased joint mobility is a benefit of increased flexibility.

Question 34

Cartilage is altered to improve flexibility in a program of regular stretching.

Question 35

Ligaments are one of the contributors to limiting range of motion in a joint.

Question 36

Ligaments are altered to improve flexibility in a program of regular stretching.

Question 37

Muscle spindles produce a reflex relaxation.

Question 38

A stretch reflex occurs when a muscle is suddenly stretched, causing stimulation of muscle spindles.

Question 39

With stretching, soft tissues can lengthen and improve flexibility.

Question 40

Tendons are one of the contributors to limiting range of motion in a joint.

Question 41

Prevention of low back pain is a benefit of increased flexibility.

Question 42

The hamstring muscles exert a downward pull on the pelvis.

Question 43

Although low back pain is very common in the United States, its high incidence has no effect on the economy.

Question 44

Men are affected by low back pain more than women.

Question 45

Flexion of the hip should be avoided because of the excess pressure caused in the abdominal area.

Question 46

Increasing flexibility in one joint will help increase flexibility in nearby joints attached to the same muscle.

Question 47

Hatha yoga focuses primarily on spiritual and meditation practices.

Question 48

Static stretching is achieved by slowly lengthening the muscle to a point where further movement is limited and holding that position for a fixed period of time.

Question 49

Proprioceptive neuromuscular facilitation refers to a method of stretching that utilizes a passive stretch performed by a partner.

Question 50

Ballistic stretches are recommended over other types of stretches because of the safety and validity of this method.

Question 51

A stretching session to improving flexibility should last 30 to 50 minutes.

Question 52

Strength and flexibility exercises can, over time, improve poor posture and prevent joint damage.

Question 53

The sit-and-reach test is used to evaluate flexibility in older adults or persons with injuries or disabilities.

Question 54

List the anatomical factors that limit range of motion in a joint, and specify those that can be altered with a program of stretching.

Question 55

Define a muscle spindle, and explain its importance in muscle function.

Question 56

What is a stretch reflex, and how does it affect flexibility exercises?

Question 57

Explain the benefits of increased flexibility.

Question 58

Name and describe two common tests used to evaluate flexibility.

Question 59

Define posture, and list at least five benefits of having good posture.

Question 60

Discuss the pros and cons of the three types of stretching techniques.

Question 61

Compare and contrast the two forms of PNF stretching and explain the role of the agonist muscle in these exercises.

Question 62

Describe the recommended frequency, intensity, and duration of stretching to improve flexibility.

Question 63

Describe considerations necessary to prevent injury in a stretching program.