Chapter 10

Question 1

What is flexibility?

Answer 1

The range of motion of a muscle and its associated connective tissues at a joint or joints

Question 2

What is range of motion (ROM)?

Answer 2

The measurement of movement around a specific joint or body part

Question 3

What are connective tissues?

Answer 3

Tissues that support connect or bind other tissues or organs

Question 4

Why is flexibility important?

Answer 4

It supports posture balance ROM and movement efficiency

Question 5

Does flexibility alone reduce injury risk?

Answer 5

No but its benefits such as improved balance and posture can reduce injury risk

Question 6

What benefit of flexibility improves activities of daily living?

Answer 6

Improved range of motion

Question 7

How does flexibility improve posture?

Answer 7

By reducing muscle imbalance and allowing proper joint alignment

Question 8

How does flexibility improve balance?

Answer 8

By allowing joints to move through full ROM during movement

Question 9

How does flexibility reduce chronic pain?

Answer 9

By reducing tension on bones ligaments and tendons

Question 10

How does flexibility improve muscle strength?

Answer 10

By improving the length tension relationship of muscle fibers

Question 11

How does flexibility improve performance?

Answer 11

By allowing efficient movement and proper joint alignment

Question 12

How does flexibility affect mood?

Answer 12

Reduced pain and tightness promote relaxation and comfort

Question 13

What factors influence flexibility?

Answer 13

Genetics joint structure activity level age and injury history

Question 14

Does flexibility typically decrease with age?

Answer 14

Yes largely due to inactivity

Question 15

What condition involves excessive ROM?

Answer 15

Hypermobility

Question 16

How should hypermobile clients train?

Answer 16

Focus more on strength than additional flexibility

Question 17

What is static stretching?

Answer 17

Lengthening a muscle and holding the lengthened position

Question 18

What is dynamic stretching?

Answer 18

Movement based active stretching through a range of motion

Question 19

What is active stretching?

Answer 19

A muscle actively contracting to stretch another muscle

Question 20

What is passive stretching?

Answer 20

An external force moves a joint to the end of its ROM

Question 21

What is ballistic stretching?

Answer 21

Using momentum and bouncing to move beyond normal ROM

Question 22

What is self myofascial release (SMR)?

Answer 22

Applying pressure to overactive tissue to cause muscle inhibition

Question 23

What is an adhesion?

Answer 23

Scar like tissue that causes tissues to stick together

Question 24

What is proprioceptive neuromuscular facilitation (PNF)?

Answer 24

A flexibility technique using muscle contraction and relaxation

Question 25

What is passive range of motion?

Answer 25

ROM achieved with the help of an external force

Question 26

What is active range of motion?

Answer 26

ROM produced by muscle contraction

Question 27

What is resisted range of motion?

Answer 27

ROM while moving a load

Question 28

What principle applies flexibility training to sport or activity?

Answer 28

Principle of specificity

Question 29

How does specificity apply to flexibility?

Answer 29

Stretch selection speed and ROM should match movement demands

Question 30

Why is position and speed important in stretching?

Answer 30

Stretching should resemble the movement being trained

Question 31

Why is strength important with flexibility?

Answer 31

Strength is needed throughout the full ROM to prevent injury

Question 32

What is the correct flexibility training progression?

Answer 32

General warm up dynamic stretching SMR specific warm up exercise static stretching SMR

Question 33

What is the purpose of dynamic stretching?

Answer 33

Prepare the body for movement and increase ROM before activity

Question 34

When should static stretching be performed?

Answer 34

After training or during cooldown

Question 35

Why should static stretching be avoided before activity?

Answer 35

It can cause stretch induced strength loss

Question 36

What is stretch induced strength loss?

Answer 36

Temporary reduction in force after static stretching

Question 37

What causes stretch induced strength loss?

Answer 37

Neural or mechanical changes in muscle

Question 38

What are acute variables for flexibility training?

Answer 38

Intensity time frequency and stretch selection

Question 39

What does intensity refer to in flexibility training?

Answer 39

The level of tension or discomfort in a stretch

Question 40

What intensity is recommended to improve ROM?

Answer 40

Mild to moderate discomfort

Question 41

What intensity is best for recovery?

Answer 41

Lower intensity stretching

Question 42

What does time refer to in flexibility training?

Answer 42

Duration a stretch is held

Question 43

How long should static stretches be held?

Answer 43

10 to 30 seconds

Question 44

How long should dynamic stretch movements last?

Answer 44

Only a moment per repetition

Question 45

What is the recommended length of a stretching session?

Answer 45

Up to about 20 minutes

Question 46

What does frequency refer to in flexibility training?

Answer 46

How often stretching is performed

Question 47

How often should static stretching be done for general fitness?

Answer 47

Two to three days per week

Question 48

What breathing pattern should be used during stretching?

Answer 48

Normal continuous breathing

Question 49

Why should breath holding be avoided during stretching?

Answer 49

It increases blood pressure and muscle tension

Question 50

How should stretch selection be determined?

Answer 50

By client needs activity and timing relative to exercise

Question 51

Which stretching methods are best before activity?

Answer 51

Dynamic stretching general and specific warm ups

Question 52

Which stretching methods are best after activity?

Answer 52

Static stretching SMR and PNF

Question 53

Which stretching methods are best on recovery days?

Answer 53

Static stretching SMR and dynamic stretching

Question 54

What is pre contraction stretching?

Answer 54

PNF stretching involving muscle contraction before stretching

Question 55

What is contract relax (CR) stretching?

Answer 55

Contracting the muscle before stretching the same muscle

Question 56

What is contract relax antagonist contract (CRAC)?

Answer 56

Contracting the antagonist before stretching the agonist

Question 57

How long should a PNF contraction last?

Answer 57

At least 5 seconds

Question 58

How strong should a PNF contraction be?

Answer 58

About 20 to 60 percent of maximum contraction

Question 59

What is pliability?

Answer 59

The quality of being easily bent or flexible

Question 60

Which stretching method is best for warm ups?

Answer 60

Dynamic stretching

Question 61

Which stretching method is best for cooldowns?

Answer 61

Static stretching

Question 62

Which populations may benefit most from static stretching?

Answer 62

Older adults and athletes requiring high ROM

Question 63

How long may older adults need to hold stretches?

Answer 63

Up to 60 seconds

Question 64

Which stretching method may benefit males more?

Answer 64

Contract relax PNF

Question 65

Which stretching method may benefit females more?

Answer 65

Static stretching