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

Question 1

T/F: Flexibility training is most important in reducing chance of injury

Answer 1

F

Question 2

The ability to move a joint freely through its full ROM

Answer 2

flexibility

Question 3

What is the main purpose of a warm up

Answer 3

elevate core temperature

Question 4

When should flexibility training be included before a workout

Answer 4

when the workout includes dynamic activity such as basketball

Question 5

when should flexibility training be included after a workout

Answer 5

when a workout includes less dyanmic activity such as a stationary bike, or stair climber

Question 6

T/F: some evidence shows that increased flexibility may also provide increased resistance to muscle injury

Answer 6

T

Question 7

The ability to move effectively depends on this

Answer 7

strength with coordination

Question 8

A common problem with low back pain is this condition resulting from tightness, or weakness in certain muscle groups

Answer 8

anterior tilt

Question 9

These factors are controllable by the client to enhance flexibility 4

Answer 9

muscle and connective tissue elasticity
core temperature
activity level
training program

Question 10

These factors are uncontrollable by the client in regards to flexibility 3

Answer 10

joint structure
age
sex

Question 11

T/F: flexibility is joint specific

Answer 11

T

Question 12

This is the major limiting factor to ROM under normal circumstances

Answer 12

muscles and connective tissue

Question 13

most of the difference between individuals in static ROM is do this this

Answer 13

elastic properties of the muscles and tendons attached to the joint

Question 14

This property of muscle and connective tissues is altered as a result of stretching exercises

Answer 14

elasticity

Question 15

When a muscle is held for a period of time under tension in a static stretch, the passive tension in the muscles declines, the muscle ‘gives’ a little or relaxes

Answer 15

viscoelastic stretch relaxation response

Question 16

the amount of external force required to lengthen the relaxed muscle

Answer 16

passive tension

Question 17

How long can the increased pliability of a muscle/tendon be sustained after the stretch

Answer 17

90 minutes

Question 18

The muscle crossing over or adjacent to a joint will also effect this

Answer 18

flexibility

Question 19

The more easily this yields, the less energy is spent overcoming their resistance

Answer 19

antagonistic muscles

Question 20

Excessive ROM in the joint, just as in the case of this can increase the opportuinity for injury

Answer 20

Hyperlaxity

Question 21

this condition allows the joints to achieve a ROM that exceeds what is considered normal

Answer 21

hyperlaxity

Question 22

The best time to start a flexibility training program

Answer 22

young children, before puberty

Question 23

The low point in flexiblity (age) occurs at this point in development

Answer 23

between the ages of 10-12

Question 24

Differences in the structure of the trunk, hips, and ankles are reasons why this sex is more flexible

Answer 24

females

Question 25

Increases in muscle size, stature, and muscle strength are reasons why this sex is less flexible

Answer 25

males

Question 26

ROM is positively affected by this type of change in core temperature

Answer 26

increase

Question 27

The decrease in flexibility in inactive people primarily occurs because this

Answer 27

connective tissue becomes less pliable when exposed to only limited ROM

Question 28

T/F: resistance training can increase flexibility

Answer 28

T, if well-designed, properly executed, and performed through the entire ROM

Question 29

T/F: resistance training can decrease flexibility

Answer 29

T, if the program emphasizes high loads performed through less than a full ROM

Question 30

What is the reason why flexibility can be impaired from resistance exercise

Answer 30

improper development of a muscle or group of muscles around a joint

Question 31

Two different tissue adaptations targeted by flexibility training

Answer 31

elasticity | plasticity

Question 32

the ability to return to original resting length after a passive stretch

Answer 32

elasticity

Question 33

the tendency to assume a new and greater length after a passive stretch

Answer 33

plasticity

Question 34

This tissue only has elastic properties

Answer 34

muscle

Question 35

This tissue has both elastic and plastic properties

Answer 35

ligaments and tendons

Question 36

in order to emphasize plastic stretching, these 3 tenets should be followed

Answer 36

stretch to the point of mild discomfort hold the stretch for a period of time stretch only when the core temperature has been elevated

Question 37

this type of stretching occurs when the person who is stretching supplies the force of the stretch

Answer 37

active stretching

Question 38

this type of stretching occurs when a partner or stretching device provides the force for the stretch

Answer 38

passive stretching

Question 39

during this type of stretching the body part is put into motion, and its momentum takes it through the ROM until the muscles are stretched to the limit

Answer 39

ballistic stretching

Question 40

Increased dange of exceeding the extensilbility limits of the tissue, higher energy requirement, greater likelihood of causing muscular soreness, activation of the stretch reflex are all disadvantages of this type of stretching

Answer 40

ballistic stretching

Question 41

most commonly used method of increasing flexibility

Answer 41

static stretching

Question 42

a slow, constant sweep is used, with the stretch position held for 30 seconds

Answer 42

static stretching

Question 43

T/F: static stretching before a dynamic exercise maybe have a negative effect on performance

Answer 43

T

Question 44

T/F: increasing the static stretch time from 30 to 60 seconds has a dramatic effect on improving flexibility

Answer 44

F

Question 45

This stretching technique was originally developed as a technique to relax muscles that demonstarted increased tone or activity

Answer 45

proprioceptive neuromuscular facilitation (PNF)

Question 46

Stretching exercises should be done this many days per week

Answer 46

3

Question 47

this is the ideal time to stretch

Answer 47

after aerobic or resistance training due to increased core temperature

Question 48

The hold-relax method of PNF takes advantage of this to increase the stretch

Answer 48

golgi tendon organ reflex

Question 49

This type of stretching may be superior to other stretching methods because it assists muscular relaxation, potentially assiting in increased ROM

Answer 49

PNF

Question 50

T/F: great caution needs to be used when implementing a PNF program in group fitness, or with the young

Answer 50

T, due to increased injury risk

Question 51

When might PNF be useful in a PT setting

Answer 51

when the PT has been trained in PNF, and if the client has a drastic ROM in one or more joints

Question 52

This stretching technique avoids bouncing and includes movements which are specific to a sport or movement pattern

Answer 52

dynamic stretching

Question 53

With reference to the principle of specificity this type of stretching may be the most appropriate because it more closely simulates movements that occur in daily activities

Answer 53

dynamic stretching

Question 54

PTs who wish to implement dynamic flexibility training in a clients program should begin dynamic stretchs with low levels of these because dynamic flexibility require balance and coordination

Answer 54

volume and intensity

Question 55

Dynamic stretchs should be completed this many days a week, and because they use movement, each stretch should be repeated over this distance

Answer 55

2-5 times/week | 20-25 yards

Question 56

two drawbacks of dynamic stretching

Answer 56

more physically demanding than static stretching | some joints can more effectively be stretched using static stretching techniques

Question 57

This is an activity that raises the total body temperature, as well as temperature of the muscles participating in vigorous exercise

Answer 57

warm-up

Question 58

increase in blood flow to the muscles increase in the sensitivity to nerve receptors increase in the disassociation of oxygen from hemoglobin and myoglobin increase in the speed of nerve impulse transmission reduction in muscle viscosity lowering of the energy rates of metabolic reactions These are all effects of this

Answer 58

warm-up

Question 59

This increase in tissue temperature that occurs during warm-up is the result of three physiological processes

Answer 59

friction generated by the sliding filaments metabolism dilation of intramuscular blood vessels

Question 60

this type of flexibility training also has a regenerative effect, resotring the muscles to their resting length, stimulating blood flow, and reducing muscle spasm

Answer 60

post-workout flexibility training

Question 61

Body temperature should be elevated to this point before beginning flexibility work

Answer 61

the client breaks into a light sweat

Question 62

Three types of warm-up methods

Answer 62

passive general specific

Question 63

this method of warm-up involves such methods as hot shower, heating pads, or massage

Answer 63

passive warm-up

Question 64

this method of warm-up involves basic activites that require movement of the major muscle groups, such as jogging, cycling or jumping rope

Answer 64

general warm-up

Question 65

This method of warm-up is more appropriate than passive warm-up when the goal is preparing the body for demanding physical activity

Answer 65

general warm-up

Question 66

This type of warm up includes movements that are an actual part of the activity

Answer 66

specific warm-up

Question 67

this appears to be the most desirable form of warm up, as increases the temperature of the particular muscles that will be used in susequent activity

Answer 67

specific warm-up

Question 68

The warm-up should last this long, or until the client breaks into a light sweat

Answer 68

5-15 minutes

Question 69

this type of training is simply a mode of resistance training in which the resistance is provided by the body rather than by an external weight such as a barbell or the weight stack of a selectorized machine

Answer 69

Body weight training

Question 70

To gain maximal benefits from body weight training this mus be emphasized

Answer 70

performing each exercise in a slow, controlled manor with perfect technique

Question 71

These should be the goal of a body weight training regimen

Answer 71

development of basic strength levels and/or muscular endurance

Question 72

the primary motivation of this type of training is the belief that an unstable surface will provide a greater challenge to the trunk muscles, increasing dynamic balance and possibly help to stabilize the spine in order to prevent injuries

Answer 72

stability ball training

Question 73

use of stability balls is most associated with this type of training

Answer 73

core training

Question 74

T/F: research has shown that the stability ball provides a wider range of movement than most training modes

Answer 74

T

Question 75

T/F: stability ball training has been shown to increase athletic performance

Answer 75

F

Question 76

T/F: force-generating capabilites are increased when using stability ball training

Answer 76

F, they are reduced due to the limb muscles being used to assist in joint stability

Question 77

Advantage or disadvantage to stability ball training: some studies have confirmed increased core stability with use of stabilities balls, but this did not result in improved sport performance

Answer 77

DA

Question 78

Advantage or disadvantage to stability ball training: under unstable conditions training at an intensity necessary to bring about increases in trained individuals is not posible

Answer 78

DA need to have 80% max strength

Question 79

Advantage or disadvantage to stability ball training: sport performance might be better enchanced by free weight exercises performed on a stable surface than exercises performed on a stability ball

Answer 79

DA

Question 80

Advantage or disadvantage to stability ball training: injuries are decreases as a result of improved balance, joint stability, proprioception, and NM control

Answer 80

Advantage

Question 81

Advantage or disadvantage to stability ball training: HR response and Vo2 rates are increased

Answer 81

advantage

Question 82

Advantage or disadvantage to stability ball training: abdominal strength, stabilty, balance, posture, proprioception, and flexibility are increased in pregnant women

Answer 82

advantage

Question 83

Advantage or disadvantage to stability ball training: for some sports that involve a degree of instability, using a stability ball can increase the degree of training specificity

Answer 83

advantage

Question 84

inorder to determine proper stability ball size, this should be the case

Answer 84

the individual sitting on the ball should have their thighs slightly above parallel to the ground