Ch 5 All Questions

Question 1

Define a warm-up and its importance.

Answer 1

A warm-up is a short duration of activity preceding major exercise, necessary to increase muscle temperature and general core temperature of the body. It improves performance, prevents injuries, and avoids dangerous increases in heart rate.

Question 2

What are some benefits of a warm-up?

Answer 2

Benefits include increased metabolic requirements, more effective performance, prevention of premature fatigue, efficient removal of metabolic by-products, improved blood flow to muscles, enhanced muscle stretchability, reduced risk of muscle tears, faster muscle movement, and better neural transmission.

Question 3

What factors should be considered when planning a warm-up?

Answer 3

Considerations include adjusting intensity according to fitness level, elevating heart rate, increasing muscle temperature, and ensuring a duration of at least 3-5 minutes (or longer for certain populations). Warm-ups should be controlled, gradual, and avoid causing pain or discomfort.

Question 4

What are the three major types of warm-ups?

Answer 4

The types are general warm-up, activity-specific warm-up, and passive warm-up.

Question 5

What activities are involved in a general warm-up?

Answer 5

Activities include rhythmic and continuous movements like jogging, cycling, and jumping rope, aiming to increase heart rate, blood flow, muscle temperature, respiration rate, perspiration, and joint fluid viscosity.

Question 6

Describe an activity-specific warm-up.

Answer 6

It involves movements that are part of the main physical activity, such as swinging a tennis racket before playing tennis. This warm-up increases muscle temperature, serves as a mental rehearsal, and includes dynamic stretching.

Question 7

What is a passive warm-up?

Answer 7

It includes activities like a hot shower or massage, but may be less effective in warming deep muscles and could divert blood flow away from working muscles.

Question 8

How do warm-ups and stretching differ?

Answer 8

While warm-ups raise body and muscle temperature, stretching improves flexibility. Flexibility exercises may be part of a warm-up routine, depending on the nature of the activity to follow.

Question 9

Define flexibility.

Answer 9

Flexibility is the ability of joints to move through a full range of motion, allowing for movement in every direction. It measures the tightness of muscles and can extend beyond the normal range of motion.

Question 10

Why is flexibility important?

Answer 10

Flexibility prevents injuries, improves performance, and contributes to good posture. It decreases with age and lack of flexibility can lead to muscle pain and weak muscles.

Question 11

What factors affect flexibility?

Answer 11

Factors include joint structure, age, gender, and connective tissue composition. Joint structure determines range of motion, while age, gender, and tissue composition influence muscle elasticity and flexibility.

Question 12

What are the three phases of the flexibility continuum?

Answer 12

The phases are corrective flexibility, active flexibility, and functional flexibility.

Question 13

What techniques are used in corrective flexibility?

Answer 13

Corrective flexibility includes static stretching and self-myofascial release (SMFR) to correct muscle imbalances and improve joint health.

Question 14

How is active flexibility different from corrective flexibility?

Answer 14

Active flexibility involves active isolated stretching and SMFR to improve neuromuscular interactions and soft tissue extensibility, preparing the body for dynamic movements.

Question 15

What is the goal of functional flexibility?

Answer 15

Functional flexibility aims to achieve maximum extensibility of soft tissue and neuromuscular control through dynamic stretching and SMFR, enhancing power and strength.

Question 16

What are the techniques involved in an integrated flexibility training program?

Answer 16

The techniques include static stretching, neuromuscular stretching, active isolated stretching, dynamic stretching, and self-myofascial release, progressing through corrective, active, and functional phases.

Question 17

What is static stretching?

Answer 17

Static stretching involves slow and sustained stretching to increase movement at a joint. It can be performed to cool down muscles after a workout or to increase range of movement by holding stretches for 10-30 seconds.

Question 18

What is passive stretching?

Answer 18

Passive stretching is a form of static stretching that requires assistance from an external force, such as gravity or another person, to reposition parts of the body. It focuses on relaxation and stopping reflexive movements.

Question 19

How does active stretching differ from passive stretching?

Answer 19

In active stretching, the person stretching supplies the force, engaging the stretched muscle actively. Active assistive stretching is similar but may require some assistance to go through the range of motion, often due to muscular weakness.

Question 20

What is PNF stretching?

Answer 20

PNF stretching combines passive and active stretching to improve range of motion and muscular relaxation. It includes techniques like contract-relax and contract-relax-contract.

Question 21

What is dynamic stretching, and how does it differ from ballistic stretching?

Answer 21

Dynamic stretching involves controlled movements that gradually increase speed and range of motion. Ballistic stretching, on the other hand, entails quick, jerking movements at high speeds and is often uncontrolled and risky.

Question 22

Provide examples of static stretching techniques.

Answer 22

Examples include the gastrocnemius stretch, standing adductor stretch, standing psoas stretch, kneeling hip flexor stretch, pectoral wall stretch, latissimus dorsi ball stretch, and upper trapezius/scalene stretch.

Question 23

Give examples of dynamic stretching techniques.

Answer 23

Examples include the prisoner squat, multiplanar lunge, single-leg squat touchdown, tube walking/side-to-side, and medicine ball chop and lift.

Question 24

Why is it important to pay close attention to range of movement during flexibility training?

Answer 24

To ensure that range of movement can be altered without causing joint injuries or increasing the risk of serious injuries.

Question 25

What are the characteristics of static stretching?

Answer 25

Static stretching is the safest option for beginners, the most effective form of flexibility techniques, and has the lowest incidence of injuries.

Question 26

Static stretching is the safest option for beginners, the most effective form of flexibility techniques, and has the lowest incidence of injuries.

Answer 26

Active stretching requires agonist muscle strength and mental concentration, and if an increase in range of movement is not noticed, passive or combination of passive and active stretching can be performed.

Question 27

What are the characteristics of dynamic stretching?

Answer 27

Dynamic stretching can be performed actively and/or passively, utilizes momentum to increase range of movement, and has a high injury risk.

Question 28

Why is static stretching recommended for individuals who are inactive or want to become more flexible?

Answer 28

Static stretching is the safest option to start, belongs to the first part of the flexibility continuum, and offers the lowest incidence rate of injuries.

Question 29

What should trainers do when working with clients who suffer from diseases affecting flexibility?

Answer 29

Trainers should be cautious when stretching individuals with diseases affecting flexibility, such as arthritis, to avoid unnecessary pain and discomfort.

Question 30

What are three important factors for workout design?

Answer 30

Warming up, proper breathing, and maintaining posture are crucial factors in workout design.

Question 31

How can flexibility be measured?

Answer 31

Flexibility can be measured using devices like goniometers and tests such as the sit-and-reach test, with assessments repeated every 4-6 weeks to monitor progress.

Question 32

What is the importance of proper breathing and posture during stretching exercises?

Answer 32

Proper breathing and posture help prevent injuries and ensure stretches are performed effectively, leading to improvements in strength, endurance, and flexibility.

Question 33

What is the corrective flexibility phase of the flexibility continuum?

Answer 33

The corrective flexibility phase is for individuals suffering from debilitating ailments or recovering from surgery or injury, focusing on improving flexibility without causing discomfort or injury.