Chapter 12: Flexibility, Body Weight, and Stability Ball Exercises

Question 1

Flexibility

Answer 1

The ability of a joint to move through an optimum range of motion (ROM). (NSCA CPT, pg. 270)

Question 2

Hyperlaxity

Answer 2

Condition that allows the joints of the body to achieve a range of motion that exceeds the normal range of motion. (NSCA CPT, pg. 271)

Question 3

Elasticity

Answer 3

The ability of a muscle fiber to return to original resting length after a passive stretch. (NSCA CPT, pg. 272)

Question 4

Plasticity

Answer 4

The tendency of a muscle to assume a new and greater length after a passive stretch even after the load is removed. (NSCA CPT, pg. 272)

Question 5

Static Stretching

Answer 5

Stretching performed at a slow constant speed, with the end position held for 30 seconds. A static stretch includes the relaxation and simultaneous lengthening of the stretched muscle. (NSCA CPT, pg. 273)

Question 6

Ballistic Stretching

Answer 6

A rapid, jerky movement in which the body part is put into motion and momentum carries it through the range of motion until the muscles are stretched to the limits. (NSCA CPT, pg. 273)

Question 7

Proprioceptive Neuromuscular Facilitation (PNF)

Answer 7

A type of stretching that involves a partner and both passive movement and active (concentric and isometric) muscle actions. (NSCA CPT, pg. 274)

Question 8

Dynamic Stretching

Answer 8

Similar to ballistic stretching in that it utilizes speed of movement, but dynamic stretching avoids bouncing and includes movements specific to a sport or movement pattern. (NSCA CPT, pg. 275)

Question 9

Passive Warm-up

Answer 9

A type of warm-up that involves receiving external warmth or tissue manipulation (e.g., hot shower, heating pad, or massage). (NSCA CPT, pg. 278)

Question 10

General Warn-up

Answer 10

A type of warm-up that involves performing basic activities requiring movement of the major muscle groups (e.g., jogging, cycling, or jumping rope). (NSCA CPT, pg. 278)

Question 11

Specific Warm-up

Answer 11

A type of warm-up in which movements are performed that mimic the sport or activity (e.g., slow jogging before running or lift- ing light loads on the bench press before lifting training loads). (NSCA CPT, pg. 278)

Question 12

Body Weight Exercises

Answer 12

Resistance training in which the client uses his own body weight as the form of resistance. (NSCA CPT, pg. 279)

Question 13

Types of Flexibility Training

Answer 13

Ballistic, Static, PNF. (NSCA CPT, pg. 272)

Question 14

Types of Warm-up Methods

Answer 14

Passive, General, Specific (NSCA CPT, pg. 278)