Deck 5: Flexibility and Low-Back Health

Question 1

Which benefit can stretching provide?

A) It allows muscles to lengthen.
B) It can increase risk of injury.
C) It can lead to inflexibility.
D) It can make connective tissue brittle.

Answer 1

A

Question 2

Which statement describes an appropriate goal for flexibility?

A) It is the same for all people.
B) It depends on individual fitness goals and choice of sports and activities.
C) The more flexibility, the better.
D) For non-athletes, flexibility is not necessary.

Answer 2

B

Question 3

Which benefit comes with flexibility?

A) increased muscle endurance
B) improved posture
C) improved energy production
D) prevention of muscle strains

Answer 3

D

Question 4

Girls gain how much of their adult bone mass by age 18?

A) 10%
B) 15%
C) 85%
D) 25%

Question 5

Which stretching technique do experts recommend for general fitness?

A) static stretching
B) ballistic stretching
C) proprioceptive neuromuscular facilitation
D) passive stretching

Question 6

According to The American College of Sports Medicine,how many days a week should one perform stretching exercises?

A) 2 or 3
B) 3 or 4
C) 4 or 5
D) 5 or 6

Question 7

What are the two principal types of connective tissue in a muscle?

A) collagen and myofibrils
B) myofibrils and elastin
C) myofibrils and disks
D) elastin and collagen

Question 8

Why are ballistic stretches considered dangerous?

A) They may cause a muscle to relax.
B) They may stimulate a muscular contraction during a stretch.
C) They do not increase flexibility.
D) They do not trigger action by stretch receptors.

Question 9

Which is a proprioceptor?

A) collagen
B) elastin
C) nerve
D) titin

Question 10

Which activity is one of the common stretching techniques?

A) inactive stretching
B) static stretching
C) isotonic stretching
D) proprietary neuromuscular facilitation

Question 11

Upon which does static flexibility depend?

A) length of the muscles
B) looseness of the ligaments
C) muscular strength
D) structure of a joint

Question 12

What determines flexibility?

A) heredity
B) mitochondria
C) ligament length
D) muscle strength

Question 13

Which activity would dynamic flexibility affect?

A) swinging a golf club
B) performing a split
C) pitching a softball
D) swimming the crawl stroke

Question 14

Which is an outcome of good flexibility?

A) decreased performance in sports
B) increased number of injuries
C) improved body composition
D) lower risk of sport injury

Question 15

What type of stretching features contracting a muscle prior to stretching?

A) active stretching
B) passive stretching
C) ballistic stretching
D) proprioceptive neuromuscular facilitation

Question 16

How many repetitions of a stretch are needed in each session to improve flexibility over time?

A) 1
B) 2 to 4
C) 5 to 6
D) at least 10

Question 17

Which stretching program conforms to ACSM recommendations?

A) 2 days per week, 10 seconds per stretch, 2 repetitions of each stretch
B) 2 days per week, 60 seconds per stretch, 3 repetitions of each stretch
C) 3 days per week, 20 seconds per stretch, 4 repetitions of each stretch
D) 5 days per week, 30 seconds per stretch, 1 repetition of each stretch

Question 18

What are joint capsules?

A) yellow fibers that make connective tissue flexible
B) sense organs in muscles that initiate nerve signals
C) semi-elastic structures that surround major joints
D) white fibers that provide support in connective tissue

Question 19

What are the yellow fibers that make connective tissue flexible?

A) collagen
B) elastin
C) titin
D) stretch receptors

Question 20

Which stretching technique is most commonly associated with injury?

A) static stretching
B) ballistic stretching
C) proprioceptive neuromuscular facilitation
D) active stretching

Question 21

A stretch should be held in position for a minimum of 45 seconds.

Question 22

Increased flexibility can improve performance in some sports by allowing a person to exert force through a greater range of motion.

Question 23

Which structures absorb and disperse stress on the spine?

A) nerve roots
B) vertebral arches
C) intervertebral disks
D) spinal curves

Question 24

The flexibility of a joint is affected by its structure,the nature of the surrounding tissue,and muscle elasticity and length.

Question 25

What is included in the core muscles?

A) abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and pelvis
B) abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and thighs
C) abdomen, sides of the trunk, back, buttocks, hips, and thighs
D) abdomen, back, buttocks, hips, and thighs

Question 26

Which approach for the prevention and management of low-back pain is correct?

A) Exercises should be done early in the morning.
B) Exercises should be performed at least 3 days per week.
C) The exercise program should emphasize muscular strength.
D) The exercise program will yield results in weeks.

Question 27

Which is an essential component of safe passive stretching?

A) rapid movement
B) heavy resistance
C) extreme flexibility
D) good communication with partner

Question 28

It is beneficial to increase muscle temperature before stretching.

Question 29

When should a person perform stretching exercises?

A) after a warm-up or workout
B) immediately before all high-performance activities
C) to the point of pain
D) while holding one's breath

Question 30

The amount of stretch a muscle will tolerate is unlimited.

Question 31

What are the five regions of the spine?

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

Question 32

Which type of stretching usually requires a partner?

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

Question 33

Which is a disadvantage of active stretching?

A) takes a long time to perform each stretch
B) has a very high risk of injury
C) may not produce a sufficient stretch
D) requires a partner

Question 34

Poor flexibility may increase risk of injuries.

Question 35

Which function does the spine provide?

A) transmission of body weight to the lower body
B) attachment site for the spinal cord
C) protection of tendons and ligaments
D) structural support for the lower body

Question 36

What is the most common site of back pain?

A) the cervical area
B) the lumbar area
C) the thoracic area
D) the coccyx area

Question 37

What is likely to cause back pain?

A) injury to the hip
B) weak muscles
C) increased flexibility
D) rigid posture

Question 38

Several recent studies show an inverse relationship between physical activity and the risk for bone fractures.

Question 39

Flexibility is not an adaptable fitness component.

Question 40

What is the focus of dynamic stretching?

A) maximally relaxing the muscle spindles
B) functionally based movements
C) PNF movements
D) proprioceptive neuromuscular facilitation

Question 41

Stretches that involve bouncy movements are safest for an individual to improve her or his range of motion.

Question 42

Most cases of acute back pain last longer than a month.

Question 43

Define and explain the differences among static stretching,ballistic stretching,dynamic stretching,proprioceptive neuromuscular facilitation,passive stretching,and active stretching.For each,give an example of a stretch utilizing the technique.

Question 44

Stretching and warming up are synonymous.

Question 45

Numbness in the foot is a possible symptom of damaged intervertebral disks.

Question 46

List at least four benefits of flexibility,and describe how developing flexibility provides each benefit.

Question 47

Sleeping on one's stomach can reduce low-back pain.

Question 48

Bed rest for 5 to 10 days is recommended in cases of acute back pain.

Question 49

Describe the basic structure of the spine.Include information on the vertebrae,intervertebral disks,and nerve roots.

Question 50

Intervertebral disks maintain the spaces between vertebrae.

Question 51

The most common site of back pain is the cervical region.

Question 52

In active stretching,an outside force or resistance assists muscles and joints as they move through a range of motion.

Question 53

Nerve roots in the spine are the key component of intervertebral disks.

Question 54

The thoracic vertebrae are found in the neck.

Question 55

The most common cause of low-back pain is sudden traumatic injury.

Question 56

Describe at least three factors that determine the flexibility of a joint.

Question 57

Apply the FITT principle to flexibility training.Describe a complete stretching program for general fitness according to the FITT guidelines.

Question 58

Explain how stretching affects muscles to improve flexibility.

Question 59

Exercise can help prevent and manage low-back pain.

Question 60

Smoking is a risk factor for low-back pain.

Question 61

List and explain at least four strategies for preventing low-back pain.Then briefly describe the recommended strategies for managing acute and chronic low-back pain.

Question 62

Describe the underlying causes of low-back pain.Discuss at least three risk factors.