Deck 5: Maintaining Flexibility and Back Health

Question 1

Flexibility is the ability of the joints to

A) extend beyond normal range of motion.
B) move through a full range of motion.
C) minimize range of motion.
D) prevent low back pain.

Answer 1

move through a full range of motion.

Question 2

________ flexibility is a measure of a joint's overall range of motion.

A) Static
B) Dynamic
C) Active
D) Movement

Answer 2

Static

Question 3

A measure of overall joint stiffness during movement is ________ flexibility.

A) static
B) inactive
C) passive
D) dynamic

Answer 3

dynamic

Question 4

Benefits of regular stretching include improved

A) agility.
B) endurance.
C) balance.
D) muscle strength.

Question 5

A range of diseases in which the joints become inflamed and painful is known as

A) arthritis.
B) shin splints.
C) tendonitis.
D) bursitis.

Question 6

Gentle stretching and relaxation of muscles will

A) decrease blood flow.
B) decrease stress hormones.
C) result in stiff muscles.
D) increase inflammation.

Question 7

What substance lubricates and protects joints?

A) Adipose tissue
B) Synovial fluid
C) Blood
D) Cartilage

Question 8

Smooth tissue that cushions the ends of bones is known as

A) cartilage.
B) ligaments.
C) joint capsule.
D) bursae.

Question 9

Fibrous tissues that connects bone to bone are called

A) cartilage.
B) ligaments.
C) joint capsules.
D) bursae.

Question 10

Small fluid-filled sacks that lubricate the movement of muscles over muscle or bone are called

A) cartilage.
B) ligaments.
C) joint capsules.
D) bursae.

Question 11

The outer layer of the joint capsule

A) lubricates the joint.
B) provides reinforcing structure.
C) cushions the ends of bones.
D) connects bone to bone.

Question 12

Connective tissues that attach muscle to bone are called

A) joints.
B) tendons.
C) synovial membranes.
D) bursae.

Question 13

Receptors in the tendon that trigger your muscle to relax are called

A) Golgi tendon organs.
B) stretch receptors.
C) muscle spindles.
D) patellar tendons.

Question 14

If a stretch reflex is activated, the muscle will

A) lengthen.
B) relax.
C) contract.
D) tear.

Question 15

Muscle spindles trigger the muscle to

A) lengthen.
B) relax.
C) contract.
D) remain fixed.

Question 16

When a doctor taps your patellar tendon, your leg kicks out as a result of a reflex

A) contraction of the hamstrings.
B) extension of the calf muscles.
C) extension of the deltoid muscles.
D) contraction of the quadriceps muscle.

Question 17

Gender differences in flexibility seem to indicate that

A) women overall have a higher degree of flexibility than men.
B) men overall have a higher degree of flexibility than women.
C) both genders are equivalent in flexibility.
D) differences are specific to particular joints.

Question 18

Which of the following affects flexibility?

A) Muscular endurance
B) Ethnicity
C) Agility
D) Activity level

Question 19

At which age does flexibility peak?

A) 13
B) 15
C) 18
D) 21

Question 20

Tyler is 22 years old. Although he is physically active, he performs poorly on the sit-and-reach test. Tyler's lack of flexibility is most likely due to

A) gender.
B) genetics.
C) age.
D) activity level.

Question 21

Changes in flexibility with aging are primarily associated with

A) inactivity.
B) changes in blood flow.
C) changes in diet.
D) bone density loss.

Question 22

The sit-and-reach test measures flexibility in the

A) hamstrings, lower back, and hips.
B) abdominal muscles.
C) knees.
D) neck.

Question 23

The best way to gauge your overall flexibility is by performing

A) the sit-and-reach test.
B) a series of range-of-motion tests.
C) a sit-up test.
D) a series of strength tests.

Question 24

If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises?

A) 1 day
B) 2 days
C) 4 to 5 days
D) 6 to 7 days

Question 25

Performing a high volume of static stretching before exercise can

A) reduce power.
B) increase muscle strength.
C) increase the chance of injury.
D) increase incidence of low back pain.

Question 26

When stretching, you should hold each stretch for at least

A) 1 minute.
B) 30 seconds.
C) 10 seconds.
D) 5 seconds.

Question 27

April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing ________ stretching.

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

Question 28

The simplest method of stretching for people who are just starting a stretching program is ________ stretching.

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

Question 29

Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.

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

Question 30

Stretching characterized by bouncing or jerky movements is known as ________ stretching.

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

Question 31

Stretching that involves using voluntary contractions to help facilitate relaxation is known as ________ stretching.

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

Question 32

A disadvantage of ballistic stretching is that it

A) is less effective at increasing static flexibility.
B) decreases dynamic flexibility.
C) requires a partner to help you stretch.
D) is not effective for trained athletes.

Question 33

Sarah is a gymnast. Normally, she performs stretch-and-hold movements prior to her routine. Based on her sport, Sarah might also benefit from incorporating ________ into her warm-up.

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

Question 34

Courses that can improve flexibility include

A) spinning.
B) Pilates.
C) weight lifting.
D) discus throwing.

Question 35

A practice that involves mental focus and physical effort while performing of a variety of postures, or asanas, is called

A) yoga.
B) Pilates.
C) tai chi.
D) ballet.

Question 36

A martial art that involves slow-moving, smooth, continuous postures or forms is known as

A) yoga.
B) Pilates.
C) tai chi.
D) karate.

Question 37

A stretching technique that reduces muscle adhesions and loosens soft tissues before activity is

A) yoga.
B) whole-body vibration.
C) tai chi.
D) myofascial release.

Question 38

All of the following are tools for enhancing flexibility except

A) a stretching strap.
B) the Valsalva maneuver.
C) a foam roller.
D) a massage stick.

Question 39

A sequence of exercises performed on a mat or special equipment designed to stretch and strengthen muscles is known as

A) yoga.
B) Pilates.
C) tai chi.
D) ballet.

Question 40

Which of the following is a good strategy for avoiding stretching-related injuries?

A) Stretching only after warming up muscles
B) Activating stretch receptors when you want to relax
C) Holding stretches for no more than 5 seconds
D) Overstretching if you are hyperflexible

Question 41

Muscle injury can occur from quick, bouncy movements because

A) the muscle is lengthening too slowly.
B) the stretch reflex is creating tension while the muscle is lengthening.
C) the nervous system tends to adapt quickly.
D) muscles were not designed for such movement.

Question 42

Approximately ________ of all Americans report limitations due to chronic back conditions.

A) 20 percent
B) 30 percent
C) 50 percent
D) 70 percent

Question 43

When people talk about "lower-back pain,"they are most likely referring to discomfort in what area?

A) Cervical spine
B) Thoracic spine
C) Lumbar spine
D) None of the answers is correct.

Question 44

Which of the following is a risk factor for lower-back pain?

A) Obesity
B) Strong muscles
C) Cardiovascular disease
D) Diabetes

Question 45

Misalignment of the spine leading to lower-back pain can be caused by

A) loose hip flexors.
B) strong abdominal muscles.
C) muscular imbalances.
D) proper body mechanics.

Question 46

Jobs that put workers at high risk of developing lower-back pain are those that involve a lot of

A) changing of positions often.
B) walking.
C) running.
D) bending.

Question 47

A series of bones that connects the upper body and lower body skeleton is called

A) intervertebral discs.
B) the spinal column.
C) the thoracic spine.
D) the femur.

Question 48

Round, spongy pads that act as shock absorbers in the spine are known as

A) ligaments.
B) vertebrae.
C) intervertebral discs.
D) core trunk muscles.

Question 49

Disc herniation is

A) a temporary compression of the intervertebral disc.
B) a degeneration of the intervertebral disc.
C) a permanent bulging of an intervertebral disc out of its normal space.
D) the hardening of the intervertebral disc.

Question 50

Which of the following are considered core muscles?

A) Neck muscles
B) Arm muscles
C) Lower leg muscles
D) Abdominal muscles

Question 51

The prevalence of lower-back pain rises with

A) low body mass index.
B) decreased weight in the abdominal region.
C) increased muscle fitness.
D) increased body fat.

Question 52

Muscles responsible for keeping your spine upright while moving are known as ________ muscles.

A) trunk flexor
B) trunk extensor
C) hip flexor
D) hip extensor

Question 53

Which condition can cause a forward tilt of the pelvis and an increased curvature of the lower back?

A) Weak trunk flexor muscles
B) Strong abdominal muscles
C) Tight hip flexor muscles
D) Loose extensor muscles

Question 54

Muscles that tend to be tight in most people because of extended sitting are known as ________ muscles.

A) trunk flexor
B) trunk extensor
C) hip flexor
D) hip extensor

Question 55

Muscles that are often weak in people who are sedentary or overweight are known as ________ muscles.

A) trunk flexor
B) trunk extensor
C) hip flexor
D) hip extensor

Question 56

When dealing with an episode of acute back pain, it is recommended that you

A) apply cold treatments for 2-3 days after an injury.
B) avoid activities.
C) get complete bed rest for 3-4 days.
D) see a doctor immediately.

Question 57

Improved flexibility results in greater freedom of movement.

Question 58

Lack of flexibility can cause changes in posture.

Question 59

Eighty percent of the resistance to movement around a joint is accounted for by the individual soft tissues.

Question 60

To gain improvements in flexibility, the stretch reflex should be reduced.

Question 61

As muscle temperature increases, flexibility decreases.

Question 62

Men have greater hip flexibility than women.

Question 63

Improvements in flexibility can only be made while you are young.

Question 64

Body type is a far more influential factor in determining flexibility than are genetics and training.

Question 65

The SMART guidelines are a helpful framework for setting goals to improve flexibility.

Question 66

Stretching should always be done to the point of pain.

Question 67

Proprioceptive neuromuscular facilitation (PNF) stretching can increase muscle power.

Question 68

In addition to improving balance and flexibility, tai chi can also be used to reduce stress.

Question 69

Whole body vibration platforms are not effective in increasing flexibility.

Question 70

People who are hyperflexible have a low level of flexibility.

Question 71

Stress is a risk factor for back injury.

Question 72

Ultimately, the majority of lower-back pain is caused by acute injury.

Question 73

Strong core muscles can lead to increased performance levels in all of your activities.

Question 74

Lowering your weight and body fat levels to within recommended ranges will reduce your risk of lower-back pain.

Question 75

Hip flexor muscles tend to be loose in most people.

Question 76

Describe four benefits of regular stretching and maintaining good flexibility.

Question 77

Describe the components that make up the joint structure and their basic functions.

Question 78

Discuss some of the most important individual factors that influence flexibility and how they affect it.

Question 79

Using the FITT principle, outline the American College of Sports Medicine's training guidelines for flexibility.

Question 80

Describe at least four strategies for preventing or managing lower-back pain.