Deck 6: Flexibility and Low-Back Fitness

Question 1

Which is NOT a key risk factor for osteoarthritis?

A)obesity
B)age
C)injury
D)strength

Answer 1

D

Question 2

Most fitness experts agree that you should perform stretching exercises a minimum of ________ times per week.

A)1-2
B)2-3
C)3-5
D)5-7

Answer 2

B

Question 3

Which type of stretching has the highest risk of injury?

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

Answer 3

B

Question 4

Loss of flexibility due to an injury depends on

A)gender.
B)the type and extent of injury.
C)the location of injury.
D)how the injury occurreD.

Question 5

The American College of Sports Medicine recommends that,for static stretches,each stretch be held for a duration of ________ seconds each time.

A)5-10
B)10-15
C)15-60
D)60-90

Question 6

Yoga is an effective way to build flexibility and improve all of the following EXCEPT

A)muscle fitness.
B)balance.
C)body mechanics.
D)coordination.

Question 7

PNF stretching stands for

A)protein nitrogen fat.
B)preparatory neuromuscular frequency.
C)proprioceptive neuromuscular facilitation.
D)prolonged nervous firing.

Question 8

Which of the following is NOT a benefit of improving your flexibility status?

A)reduced stress
B)improved relaxation
C)improved strength
D)increased appetite

Question 9

Which of the following demonstrates the principle of specificity as applied to flexibility?

A)a person who gradually develops greater flexibility in his hips through regular stretching
B)a person who gradually loses flexibility due to inactivity
C)a person who has more flexibility in her right shoulder than other parts of her body
D)a person whose flexibility is the same in each joint

Question 10

A good flexibility program should include a stretch for which of the following muscle groups?

A)neck
B)feet
C)wrists
D)knees

Question 11

Which connective tissue component has a wavy structure when relaxed,but its fibers straighten and align when stretched?

A)ligaments
B)tendons
C)elastin
D)collagen

Question 12

Which of the following is true of hypermobility?

A)It is also referred to as double-jointedness.
B)It means that joints have been overworked.
C)It is more common in males than females.
D)It refers to having low mobility.

Question 13

Joints such as those found in the hips and shoulders that move more freely than other joints in the body are called ________ joints.

A)bioval
B)synovial
C)bicuspid
D)synergistic

Question 14

Flexibility is most commonly defined as the ability of

A)the heart,lungs,and circulatory system to deliver oxygen.
B)muscles to engage in repeated submaximal contractions.
C)the nervous system to send signals through the body.
D)a joint to move through its full range of motion.

Question 15

In what body part can loss of flexibility increase the risk of falls as we age?

A)shoulders
B)hips
C)wrists
D)knees

Question 16

The ________ is a long,thin bundle of nerves,fluid,and support cells that extends from the brain down the back.

A)spinal cord
B)spinal column
C)vertebrae
D)backbone

Question 17

The recommendation that a person stretch a given joint to the point of slight tension corresponds to which of the following components?

A)frequency
B)intensity
C)time
D)type

Question 18

Which of the following would be an example of a ball-and-socket joint?

A)elbow
B)shoulder
C)spine
D)ankle

Question 19

What are the structures in and around joints that connect bones and provide stability?

A)joint capsules
B)tendons
C)ligaments
D)cartilage

Question 20

What type of stretching involves using a slow,steady stretch with a hold at the end of the range of motion?

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

Question 21

Which of the following represents the correct order (from top to bottom)of the five sections of the vertebrae?

A)coccyx,sacrum,lumbar,thoracic,cervical
B)cervical,lumbar,thoracic,coccyx,sacrum
C)cervical,thoracic,lumbar,sacrum,coccyx
D)cervical,thoracic,coccyx,sacrum,lumbar

Question 22

Stretching can reduce both blood pressure and stress.

Question 23

Flexibility is highly variable-it differs from person to person and joint to joint.

Question 24

Which structures within the spine act as shock absorbers and permit spinal column movement?

A)synovial joints
B)intervertebral disks
C)vertebrae
D)ligaments

Question 25

What is a stiff but flexible tissue found in the joints as well as in the ears,nose,and parts of the rib cage?

A)synovial fluid
B)collagen
C)cartilage
D)ligaments

Question 26

The inner layer of the joint capsule is referred to as the mucous membrane.

Question 27

The muscles of the ________ work together to support proper alignment and posture.

A)shoulders,trunk,and legs
B)shoulders and legs
C)arms,trunk,and legs
D)neck,trunk,and legs

Question 28

Which of the following is NOT a recommended strategy for managing back pain?

A)taking acetaminophen or ibuprofen
B)using hot or cold packs
C)prolonged bed rest
D)gradually resuming normal activity

Question 29

Loss of flexibility is primarily due to inactivity.

Question 30

Which of the following is thought to be associated with risk for low-back pain?

A)being underweight
B)good posture
C)poor fitness
D)excessive muscular strength

Question 31

Your range of motion when you hold still is referred to as dynamic flexibility.

Question 32

Flexibility is often a neglected component of fitness.

Question 33

Collagen is a key component of tendons,ligaments,and connective tissue within muscle.

Question 34

Individuals who have hypermobility are actually "too" flexible.

Question 35

In order to maintain good posture and body mechanics when walking,it is recommended that you

A)keep your arms straight and stationary at your side.
B)keep your head up and eyes looking ahead.
C)strike with the toe first,then the heel,with each step.
D)keep strides as small as possible.

Question 36

The most commonly used test for flexibility is the shoulder rotation test.

Question 37

What term refers to the position of body parts in relation to each other?

A)body mechanics
B)posture
C)dynamic stretching
D)body composition

Question 38

The standing cat stretch is a flexibility exercise for the

A)upper back.
B)outer thigh.
C)lower back.
D)legs.

Question 39

What is a condition in which the joint capsule thickens and contracts,causing pain and stiffness?

A)low-back pain
B)osteoarthritis
C)frozen shoulder
D)rheumatoid arthritis

Question 40

In general,females are less flexible than males.

Question 41

The sacrum is the section of the vertebrae that connects to the base of the skull.

Question 42

Sciatica refers to a condition in which an intervertebral disk degenerates and no longer provides a cushion between the vertebrae.

Question 43

As you age,maintaining flexibility in joints becomes less critical.

Question 44

Ill-fitting clothing can lead to poor posture.

Question 45

In active stretching,you allow an outside force to assist in the stretching.

Question 46

PNF stretching involves using a slow,steady stretch with a hold at the end of the range of motion.

Question 47

Irregular posture is linked with neck and shoulder pain.

Question 48

Being overweight is a risk factor for back pain.

Question 49

The American College of Sports Medicine recommends that,for static stretches,each stretch should be performed once and held for 5-10 seconds each time.

Question 50

Identify several factors that are thought to contribute to poor posture.

Question 51

For good body mechanics,when lifting an object you should bend your back and keep your knees straight.

Question 52

Degeneration of intervertebral disks due to aging contributes to back problems.

Question 53

You should warm up before stretching.

Question 54

Briefly explain why there are sex differences in flexibility that favor females.

Question 55

Stretching every day can be harmful and may actually hurt the development of flexibility.

Question 56

PNF stretching is a more effective technique for increasing your range of motion than static or ballistic stretching.

Question 57

Most people are more flexible in the morning.

Question 58

There is the least potential for overstretching,soreness,and injury with the ballistic stretching technique.

Question 59

The human spine is made up of seven sections.

Question 60

Briefly indicate the key components of synovial joints and their main functions.

Question 61

Your college coordinator of fitness courses is preparing a battery of flexibility tests for students enrolled in activity classes for the upcoming semester.She asks for your help in determining factors to consider when assessing students' flexibility.What would your suggestions include?

Question 62

The position of body parts in relation to each other is called ________.

Question 63

The sit-and-reach test primarily assesses the flexibility of the ________.

Question 64

The fact that flexibility varies from joint to joint demonstrates the principle of ________.

Question 65

Individuals who have ________ are actually overly flexible,because their joints move beyond the normal range of motion.

Question 66

Women's greater flexibility is primarily due to anatomical and ________ differences.

Question 67

Your friend has heard that maintaining good posture and body mechanics are related in walking,sitting,standing,lifting objects,and even sleeping.With this in mind,provide your friend with several suggestions that might aide his posture through improvements of body mechanics in these areas.

Question 68

The ________ disk is a fibrous,gel-filled disk found between vertebrae that acts as a shock absorber and allows for spinal movement.

Question 69

The key protein found in bone,cartilage,ligaments,tendons,skin,and connective tissue is called ________.

Question 70

Thirty-three individual bones called ________ make up the spinal column.

Question 71

Identify several important factors in preventing low back pain.

Question 72

Your aunt is beginning a structured exercise program and specifically wants to improve her flexibility through stretching.She has heard a personal trainer talk about slow static,ballistic,and PNF stretching and wants you to give her a relative comparison of these techniques.Provide a comparison of these three stretching techniques in terms of the following factors: injury risk,amount of pain,practicality,and effectiveness for increasing range of motion.

Question 73

In terms of ________,it is recommended that you stretch to the point of slight tension or mild tightness.

Question 74

Inflammation of the joint,usually involving damage to its cartilage-covered surfaces,is referred to as ________.

Question 75

One technique in which the force for a stretch comes from an object,partner,or other body part is known as ________ stretching.

Question 76

Provide an overview of the most important functions served by the spinal column.

Question 77

Explain the exercise prescription recommendations for a basic flexibility program.

Question 78

The ________ stretching technique involves a contract-relax phase in which,after an initial stretch,the muscle is contracted isometrically against resistance.