Chapter 14

Question 1

Regarding age and sex of individuals is it true or false that fibrous connective tissue replaces degenerating muscle fibers in older people

Answer 1

True

Question 2

when performing ballistic stretching an athlete should follow the guidelines and ensure they

Answer 2

involve an active muscle effort

Question 3

Muscle and connective tissue elasticitity is described as

Answer 3

The ability to return to original listing like after a passive stretch

Question 4

what is the difference between dynamic ROM and static ROM?

Answer 4

dynamic ROM is greater than static ROM

Question 5

which joint in the body typically experiences the greatest ROM

Answer 5

Ball and socket

Question 6

Temperature related of fact of well-designed warm up will

Answer 6

enhance neural function

Question 7

Join the PNF stretch iso metric muscle action of the agonist muscle

Answer 7

Are not used

Question 8

When performing walking knee stretches it is known as

Answer 8

Dynamic stretch

Question 9

Identify the RAMP protocol

Answer 9

raise,active, mobilize and potentiate

Question 10

and active warm-up benefits faster

Answer 10

Contraction and relaxation

Question 11

an active warm-up benefits increased — development and —- —-.

Answer 11

Force
Reaction time

Question 12

An active warm up increases muscle

Answer 12

Strength and power

Question 13

An active warm-up decreases the resistance of a

Answer 13

Joint

Question 14

In an active warm up the bore a fat identifies that

Answer 14

improved oxygen delivery to the muscles because of a higher temperatures

Question 15

Why does the poor effect to improve oxygen delivery take place

Answer 15

Hemoglobin saturation

Question 16

Active warm up increases — flow

Answer 16

Blood

Question 17

An active warm-up increases

Answer 17

Metabolism

Question 18

True or false an active warm-up increases psychological preparedness

Answer 18

True

Question 19

The three components of a warm up. Include

Answer 19

General warm up stretching and specific warm up

Question 20

And a general farmer in five minutes at the beginning of exercise there should be

Answer 20

slow and aerobic activity like jogging

Question 21

In the second phase of the warm-up general stretching is designed to replicate

Answer 21

ROM that athletes will go through while playing the sport

Question 22

during the specific warm up phase it incorporates

Answer 22

Movement similar to what athletes are about to do

Question 23

They RAMP protocol stands for

Answer 23

Raise, activate and mobilize, and potentiate

Question 24

The ramp protocol is designed to

Answer 24

Allow for movements that can maximize performance in a structure

Question 25

The raise in ramp is designed to

Answer 25

Raise heart rate temperature respiration rate and blood flow

Question 26

Deactivate and mobilize in the ramp protocol is designed to

Answer 26

utilizing dynamic stretching and PNF stretching to increase range of motion

Question 27

The potentiate in the ramp protocol is designed to

Answer 27

Increase intensity until an individual is performing at competition level can be a part of the training session

Question 28

flexibility is a measure of

Answer 28

Range of motion

Question 29

flexibility consist of ---- And----components

Answer 29

Static and dynamic

Question 30

static flexibility is

Answer 30

 Range of possible movement that a joint and its surrounding muscles during passive movement

Question 31

dynamic flexibility is

Answer 31

The available range of motion during active movement voluntary muscle actions

Question 32

During a warm-up you can increase

Answer 32

Dynamic flexibility

Question 33

an athlete with the most ROM does not always

Answer 33

Mean they are the best athlete

Question 34

within the scope of an athletes activity the athlete should be able to

Answer 34

Deliver force through ROM

Question 35

The goal of flexibility is to develop

Answer 35

Force patterns along with ROM and base them on sport demands

Question 36

factors affecting flexibility include joint structure which identifies that the ----- and ----- joint has the highest flexibility

Answer 36

Ball and socket

Question 37

Young people are ----- ----- Then older people

Answer 37

More flexible

Question 38

True or false women are more flexible than men

Answer 38

Two

Question 39

When it comes to muscle in connective tissue some people have

Answer 39

more elasticitity

Question 40

Stretching tolerance means that

Answer 40

Some people can tolerate the feeling of stretching more than others

Question 41

Flexibility is affected by neural control and may

Answer 41

prevent someone from stretching as their brain interpreted as potential injury

Question 42

When it comes to flexibility resistance training

Answer 42

Increases flexibility

Question 43

When it comes to the specifics of heavy lifting and flexibility an individuals flexibility may be

Answer 43

Limited or decreased

Question 44

muscle bulk has the potential to --- flexibility

Answer 44

Impair

Question 45

when it comes to activity level the more active you are usually

Answer 45

The more flexible you are

Question 46

static stretching and PNF have both shown to improve from for periods that last

Answer 46

three minutes to twenty four hours

Question 47

Takane longer effects from static or PNF stretching one needs to stretch

Answer 47

Two times a week for five weeks

Question 48

static and PNF stretching requires a hold time of

Answer 48

15 to 30 seconds for stretch to the feeling of slight discomfort

Question 49

static stretching to improve from shirt commence

Answer 49

After the training session within 5 to 10 minutes

Question 50

If you need increase ROM in a specific skill you can include

Answer 50

A separate session with general warm up

Question 51

muscle spindles provide information on

Answer 51

Muscle length and rate of change in length

Question 52

when a muscle spindle is activated it

Answer 52

Contracts against resistance

Question 53

The greater the load that impacts of muscle spindle the greater the

Answer 53

Activation

Question 54

A rapid stretch in a muscle spindle will yeild a

Answer 54

Rapid response

Question 55

The Golgi tendon organ is the primary

Answer 55

Method of stretching

Question 56

Golgi tendon organ provides information on changes in

Answer 56

Tension on the tendon

Question 57

activation of the Golgi tendon organ equals

Answer 57

Autogenic inhibition of the motor unit

Question 58

The Golgi tendon organ protect muscles from

Answer 58

Excessive force production

Question 59

Muscle spindle activation results in

Answer 59

Stretch reflects that can limit range of motion

Question 60

Golgi tendon organ activation results in

Answer 60

Autogenic inhibition

Question 61

The Golgi tendon organ activation also results and reciprocal inhibition which means

Answer 61

Relaxation in muscle being stretched when opposing muscle is under tension

Question 62

Name the four types of stretching

Answer 62

ballistic Static Dynamic PNF

Question 63

Static stretching includes mild discomfort in a hold that stretches

Answer 63

15 to 30 sec

Question 64

in static stretching you should repeat

Answer 64

 Do unilateral stretches on both sides

Question 65

Dynamic stretching is performed

Answer 65

Before an exercise session

Question 66

Dynamic stretching is functionally based stretching with

Answer 66

 Mobility drills, muscle activation through Rom,

Question 67

Dynamic stretching is less effective for

Answer 67

increasing static ROM

Question 68

Dynamic stretching is recommended to be

Answer 68

Sport generic or specific

Question 69

dynamic stretching requires ----- reps or ----- yards

Answer 69

5 to 10 reps 20 to 25 yards

Question 70

PNF stretching is a

Answer 70

Partner assist stretching process

Question 71

In PNF stretching a partner applies

Answer 71

passive stretch for 10 seconds force against the stretch by athlete 6 seconds followed by 30 seconds of applied stretch

Question 72

And pre-competition warm-up program design you should list

Answer 72

The muscles the athlete will be using for the sport

Question 73

In pre-competition program design rise should take

Answer 73

5 to 10 minutes of aerobic activity

Question 74

in pre-competition warm-up design for activate and mobilize one should perform ---- to ---- dynamic stretches

Answer 74

5 to 10

Question 75

In pre-competition warm-up design to potentiate the athlete the warm-up should include

Answer 75

specific activities that mimic in sport activities up to competition level.