Deck 5: Flexibility and Low-Back Health

Question 1

What determines flexibility?

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

Answer 1

A

Question 2

According to the American College of Sports Medicine (ACSM), how many days a week should one perform stretching exercises?

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

Answer 2

A

Question 3

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

Answer 3

D

Question 4

What is one benefit of stretching?

A) It allows muscles to lengthen.
B) It prevents overuse injuries.
C) It increases muscle endurance.
D) It makes connective tissue brittle.

Question 5

What is one likely outcome of good flexibility?

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

Question 6

Which activity best demonstrates dynamic flexibility?

A) touching your toes
B) performing a split
C) pitching a softball
D) side lunges

Question 7

Which stretching technique do experts recommend for general fitness?

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

Question 8

Which is a proprioceptor?

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

Question 9

What are joint capsules?

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

Question 10

Which stretching technique is most commonly associated with injury?

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

Question 11

Which benefit comes with flexibility?

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

Question 12

How many repetitions of a stretch should you do during a stretching session?

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

Question 13

What are the yellow fibers that make connective tissue flexible?

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

Question 14

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 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

Which of the following results from poor posture?

A) structural body changes
B) greater flexibility
C) osteoporosis
D) increased blood pressure

Question 17

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 18

What is the long-term lengthening of connective tissues called?

A) plastic elongation
B) elastin damage
C) structural flexibility
D) elastic elongation

Question 19

Which test is used to determine the flexibility of muscles in the hamstrings?

A) a static stretch test
B) a sit-and-reach test
C) a dynamic stretch test
D) a ballistic stretch test

Question 20

Upon what does static flexibility depend?

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

Question 21

Full-range-of-motion spine exercises performed soon after waking can lead to injury because

A) coordination is lower.
B) circulation is reduced.
C) core muscles are stiff.
D) disks are full of fluid.

Question 22

Which is an essential component of safe passive stretching?

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

Question 23

The modified hurdler stretch targets which muscles?

A) core
B) hamstrings
C) inner thigh
D) calf

Question 24

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

Question 25

What are stabilization exercises particularly good for?

A) strengthening hamstrings
B) building core stiffness
C) stretching the lower back
D) increasing hip flexibility

Question 26

What is most likely to cause back pain?

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

Question 27

What structures absorb and disperse stress on the spine?

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

Question 28

Poor flexibility may increase risk of injuries.

Question 29

Which of the following best describes a function of the spinal column?

A) It is an attachment site for internal organs.
B) It is an attachment site for the spinal cord.
C) It provides protection of tendons and ligaments.
D) It provides structural support for the body.

Question 30

The flexibility of a joint is affected by its structure, nervous system regulation, and muscle elasticity and length.

Question 31

What is a disadvantage of active stretching?

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

Question 32

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

Question 33

What is considered one of the safest stretching techniques?

A) inactive stretching
B) active static stretching
C) isotonic stretching
D) ballistic stretching

Question 34

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 35

The amount of stretch a muscle will tolerate is unlimited.

Question 36

Which statement is correct regarding the prevention and management of low-back pain?

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

Question 37

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

Question 38

What muscles are 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 39

There are no tests to rate a person's general body flexibility.

Question 40

Flexibility is an adaptable fitness component.

Question 41

Stretches that involve bouncy movements are the safest way for you to improve your range of motion.

Question 42

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

Question 43

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

Question 44

The hip, thigh, and abdominal muscles are among the major muscle groups that affect back health.

Question 45

The thoracic vertebrae are found in the neck.

Question 46

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

Question 47

Intervertebral disks maintain the spaces between vertebrae.

Question 48

Brisk walking while swinging your arms naturally may help ease back pain.

Question 49

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

Question 50

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 51

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

Question 52

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

Question 53

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

Question 54

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

Question 55

Smoking is a risk factor for low-back pain.

Question 56

Sleeping on your stomach usually reduces low-back pain.

Question 57

There are hundreds of flexibility exercises to choose from.

Question 58

Explain how stretching affects muscles to improve flexibility.

Question 59

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

Question 60

Stretching and warming up are synonymous.

Question 61

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

Question 62

Discuss the general guidelines for creating a low-back exercise program. Describe three specific exercises that would be a part of such a program, and explain how they benefit back health.