Question 1

Which of the following is characteristic of good posture?

Accepted Answer

Good posture should allow for efficient function and minimal strain on the body. It should not provide rigid connectivity between joints or allow for too much laxity in the joints. Good posture also enables optimal body awareness and muscle control, but that is not the defining characteristic.

Question 2

PNF (Proprioceptive Neuromuscular Facilitation)uses which of the following?

Accepted Answer

PNF uses all three phases - isometric, relaxation, and static stretch phase. Isometric phase involves the contraction of the targeted muscle for a few seconds, relaxation phase involves the relaxation of the muscle for a few seconds, and static stretch phase involves the stretching of the muscle to its end range for a few seconds. These three phases are used in a specific pattern to increase flexibility, strength, and neuromuscular control.

Question 3

What purposes does stretching at the end of a workout serve?

Accepted Answer

Stretching at the end of a workout serves the purpose of building flexibility and cooling-down. Although stretching may not necessarily increase strength or reduce soreness, it can help improve range of motion and prevent injury by keeping muscles flexible. The cooling-down aspect of stretching also helps gradually lower heart rate and blood pressure after exercise.

Question 4

What is true about functional fitness?

Accepted Answer

Functional fitness has been shown to improve overall strength and flexibility, which can in turn reduce the risk of injury during everyday activities.

Question 5

What factors influence the amount of motion specific to a given joint?

Accepted Answer

The tautness of the ligaments affects the amount of motion specific to a given joint because tight ligaments will limit the range of motion. The shape of the joint surfaces also affects the amount of motion because joints with shallow surfaces will allow for more motion, while joints with deep surfaces will allow for less motion. Bone density and joint size may have some influence, but they are not as significant as ligament tautness and joint surface shape.

Question 6

Which is true about stretching?

Accepted Answer

Too much flexibility, or hypermobility, can lead to instability and increase the risk for injury. It is important to have a balanced level of flexibility and stability in the muscles and joints. As for the other options, recent studies have shown that stretching before exercise may not necessarily reduce the risk of injury and is not always necessary. Additionally, stretching has been found to be effective in treating neck pain in some cases.

Question 7

Which is true about flexibility?

Accepted Answer

Flexibility is a component of health-related fitness, along with muscular endurance, muscular strength, body composition, and cardiovascular endurance.

Question 8

Which of the following is true regarding flexibility?

Accepted Answer

Different sports and activities require different levels of flexibility. For example, gymnastics requires a high level of flexibility, while weightlifting may not require as much. Therefore, some people may need to work on improving their flexibility more than others depending on their specific sports or activities. Option A is incorrect because being flexible in one joint does not necessarily mean you are flexible in others. Option B is incorrect because genetics can play a role in flexibility. Option D is incorrect because generally, females tend to be more flexible than males.

Question 9

Which of the following is true?

Accepted Answer

Ballistic stretching is a specific type of dynamic stretching that involves bouncing or jerking movements to increase range of motion. It is not considered to be safer than static stretching, as it increases the risk of injury. It is also not more effective than PNF stretching, which is known for its effectiveness in increasing flexibility. In fact, ballistic stretching can cause hypermobility or excessive range of motion, which can lead to joint instability and injury.

Question 10

Sue would like to improve the flexibility of her calf muscles.Which of the following static training thresholds would you recommend?

Accepted Answer

Holding a stretch for at least 15 seconds is recommended to improve flexibility. Performing 4 repetitions will provide enough volume for improvement, and doing it 3 days a week will ensure enough frequency. Option D meets all of these criteria.

Question 11

Static stretching refers to which of the following?

Accepted Answer

Static stretching involves performing the stretch slowly and holding it for a period of seconds, and stretching to the point of tension. It does not involve bouncing, which is a characteristic of ballistic stretching. Therefore, option D, both A and B is the correct choice.

Question 12

Which type of muscles have a predictable tendency towards tightness?

Accepted Answer

Postural muscles have a predictable tendency towards tightness due to their constant activation to maintain posture and balance, leading to chronic tension and potential imbalances in the body.

Question 13

Flexibility is influenced by which of the following?

Accepted Answer

Flexibility is influenced by age. As individuals grow older, they tend to lose flexibility due to changes in muscles, tendons, and joints.

Quiz 10: Flexibility