Deck 12: Stretching

Question 1

Stretching exercises should be done:

A)Before and after the workout.
B)After the workout only to prevent stiffness.
C)Rarely. Stretching isn't important for spin class participants.
D)On a participant's own time. Stretching is important, but it isn't part of the workout.

Answer 1

Before and after the workout.

Question 2

It is important to warm up the following muscles prior to a spin class:

A)Quadriceps.
B)Quadriceps and hamstrings.
C)Lower back.
D)Full body.

Answer 2

Full body.

Question 3

Stretching exercises:

A)Should be done individually by participants before and after class.
B)Should be incorporated into your class both at the beginning and the end.
C)Are optional.
D)Are only required prior to a spin class.
E)Can be performed as part of a dynamic warm up.
F)Must always be in a static position.
G)Must be led by a yoga teacher.
H)Should be selected by individual participants.
I)Should only be done off the bike using a mat.
J)Should be done in a yoga or Pilates class after the spin class.
K)Can be done on or off the bike.
L)Are not necessary for spinning.

Answer 3

Are optional.

Question 4

Pre-workout stretching:

A)Should be done prior to getting on the bike.
B)Should be done on the bike.
C)Can be done both on and off the bike.
D)Should be done in the locker room prior to class.

Question 5

Cycling or gentle activity prior to stretching:

A)Is not a good idea and will expose participants to the risk of injury.
B)Is not a good idea because all participants must stretch before getting on the bike.
C)Is important so that muscles are beginning to warm up prior to stretching.
D)Is fine so long as all stretches are performed on the bike.

Question 6

Dynamic stretching:

A)Is only suitable for advanced trainers.
B)Should only be carried out on the bike.
C)Is a good alternative to or complementary to static stretching.
D)Is unsuitable for spinning classes.

Question 7

Stretching the upper and lower back:

A)Is an important part of the warm down.
B)Is not important as spinning emphasizes the legs.
C)Is an important part of both warm up and warm down.
D)Is sufficiently achieved merely by being on the bike.

Question 8

Stretching after a workout:

A)Is optional and should be carried out by individuals after class.
B)Is not required. Stretching should only be done in preparation for exercise.
C)Is for advanced trainers only.
D)Is an important part of the class to help participants recover.

Question 9

Post workout stretching:

A)Should target particular muscles depending on the type of workout.
B)Should cover the whole body.
C)Should cover the legs only as they are emphasized in spinning.
D)Should cover the lower back only as the legs will be stretched sufficiently by the pedaling motion.

Question 10

Stretching the hamstrings:

A)Is important because the pedal stroke restricts the motion and extension of the hamstring.
B)Is not as important as a quadriceps stretch as that is the most active muscle in the pedal stroke.
C)Is sufficiently achieved by pedaling the spin bike.
D)Only needs to be carried out prior to a spin class.

Question 11

One of the benefits of stretching after exercise is that:

A)It is a good use of spare time at the end of class.
B)Stretching after exercise does not have any benefits
C)It is a good for improving flexibility and range of motion.
D)It is a good way to safely raise the heart rate.

Question 12

When stretching before or after spin class participants should hold a static stretch position:

A)Until it really hurts.
B)For a count of 10-20 seconds, releasing if it becomes uncomfortable/painful.
C)For 2 or 3 seconds, bouncing to find greater range of motion.
D)Static stretching should only be done before exercise.

Question 13

During a stretch, participants should be instructed to:

A)Hold their breath.
B)Breathe naturally.
C)Hold their breath when the stretch is at its greatest, and breathe as they release.
D)Sing as they stretch.

Question 14

When coming out of a static stretch, participants should:

A)Come out of the stretch slowly returning to their standing/sitting posture.
B)Come out of the stretch as fast as possible to gain the most benefit.
C)Hold their breath.
D)Come back into the stretch and bounce for greater range of motion.

Question 15

Bouncing during a static stretch:

A)Is important because it improves range of motion.
B)Is a good way to raise the heart rate safely.
C)Should not be done as it can cause injury.
D)Should be performed in time to slower tempo music.

Question 16

Asking participants to get a partner to help push a stretch further:

A)Is a good way to improve range of motion.
B)Should only be done under the supervision of a qualified instructor.
C)Should be a part of every stretching section.
D)Should only be done before a workout.

Question 17

If a participant experiences pain in a particular muscle during the workout:

A)Stretching should be carried out on the muscle after the workout.
B)Stretching should be carried out on the muscle, but on no other body parts.
C)The participant should be advised to stop, ice the injured area, and seek medical attention as appropriate.
D)Stretching should be carried out as normal.

Question 18

If a participant experiences sharp pain during a stretch:

A)He or she should be encouraged to push the stretch a little further.
B)He or she should be instructed to hold the stretch in that position.
C)He or she should be told to release the stretch and then return to that point.
D)He or she should be told to release the stretch immediately.

Question 19

If a participant has suffered a recent injury:

A)He or she should be encouraged to stretch in order to help rehabilitate the area.
B)He or she should not stretch until he has been medically advised that it is safe to do so.
C)He or she should stretch, but avoid the affected area.
D)He or she should take part in class but without stretching.

Question 20

Touching the toes while standing is primarily a stretch for the:

A)Lower back.
B)Shoulders.
C)Quadriceps.
D)Hamstrings.

Question 21

Standing on one leg while pulling the ankle of the other leg toward the buttocks is primarily a stretch for the:

A)Quadriceps.
B)Triceps.
C)Hamstrings.
D)Biceps.

Question 22

A lunge as a static stretch:

A)Will stretch the quadriceps and hip flexors.
B)Is generally unsafe.
C)Should only be carried out under qualified supervision.
D)Must only be carried out after a workout.

Question 23

A calf stretch while on the bike:

A)Is unsafe.
B)Should only be carried out before a workout.
C)Can be achieved by pushing the heel down from the back of the pedal.
D)Should only be performed by experienced trainers.

Question 24

Stretching exercises for the shoulders, back, and arms:

A)Are not required in a spin class.
B)Can be carried out on the bike.
C)Must be carried out prior to getting on the bike.
D)Are only necessary after a workout.