week 6

Question 1

benefits of flexibility

Answer 1

decreased aches and pains enhanced range of motion possible decreased risk of injury possible reduction in low back pain enhance recovery from injury enhance athletic performance decrease of age related decline in flexibility improve posture and appearance stress relief

Question 2

static stretching

Answer 2

range of motion achieved through slow, controlled, movement slow and controlled, most commonly used and recommended after work out

Question 3

dynamic stretching

Answer 3

range of motion achieved by quickly moving limb to its limits moving body parts to gradually increase speed and or range of motion after general warm up best before activities that require high muscular forces can also be done after activities

Question 4

flexibility

Answer 4

the ability of a joint to move freely through its full range on nothing without causing injury can be joint specific

Question 5

muscle identification

Answer 5

Question 6

structure of a joint

Answer 6

cartilage, joint capsule provides 47% of resistance to movement within joint

Question 7

soft tissue in a joint

Answer 7

muscles, tendons, ligaments provides remaining 53% of resistance can remain flexible with regular activity and stretching

Question 8

active stretching

Answer 8

uses your own muscle forces to stretch yourself done through contraction of opposing muscle

Question 9

passive stretching

Answer 9

uses someone or soothing else to assist with a stretch (body, weight gravity, strap or leverage) usually more effective

Question 10

PNF partner-assisted stretches

Answer 10

proprioceptive neuromuscular facilitation uses the nervous and muscular system to facilitate stretching 10-30 sec static stretch 6 sec isometric contraction of the muscle being stretched 10-30 sec passive-assisted stretch

Question 11

tips for developing flexbility

Answer 11

warm up before stretching after warm-up, stretch to prepare for activity stretch for flexibility during cool-down stop at the point of tension, not pain stretch slowly and evenly don’t bounce try to consciously relax maintaining regular breathing incorporate 8-12 stitches into your program strive for muscle balance based on genetics and time spent working on it

Question 12

what are they stretching

Answer 12

insert picture******

Question 13

foam roller

Answer 13

foam cylinder used for rolling tight muscles some may have ridges for greater massage intensity roll with the direction of the muscle fibers

Question 14

stretching straps

Answer 14

long strap with multiple loops used to assist with static, dynamic, and PNF stretching can also cone as single strong cotton strap with a buckle

Question 15

tiger tail and the stick

Answer 15

dense foam covered or multiple plastic rollers used as a self care massage tool roll with the direction of the muscle fibers

Question 16

hatha yoga

Answer 16

program of physical postures designed to purify the body, provide physical, strength and stamina can be done in class setting or on own

Question 17

contraindicated exercises

Answer 17

do not hyperflex or hyperextended the knee, neck, or lower back do not twist or compress the knee avoid holding your breath avoid stretching long weak muscles (abdominals) and shortening short/strong muscle (hip flexors) avoid stretching to the point of pain be especially careful when using passive stretches with another person avoid movements that place acute compressional force on spinal discs avoid movements that cause joint impingements of cartilage damage if your sport requires the violation of good mechanics make certain the muscles are as strong as possible