Chapter 5

Question 1

What is the most neglected health related fitness component

Answer 1

Flexibility

Question 2

What is the main cause of people being absent from their job

Answer 2

Back problems

Question 3

What % of adults have an episode with back problems

Answer 3

80%

Question 4

What is flexibility

Why is it important

Answer 4

The range of motion in a joint or a group of joints

Important for general fitness and wellness

Question 5

What are the 2 basic types of flexibility

Answer 5

Static - no muscle contraction

Dynamic = muscle contraction involved

Question 6

What is the 1 st injury that hurdlers get

2nd injury is

Answer 6

Hamstring

Groin

Question 7

What determines flexibility

Answer 7

Joint structure

Muscle elasticity and length

Fibrosis

Gender not changeable

Activity level

Question 8

What are the benefits of flexibility and stretching

Answer 8

Joint health

Prevention of low back pain and injuries

Other potential benefits:

Relief of aches and pains

Relief of muscle cramps

Improved body position and strength

Maintenance of good posture and balance

Relaxation

Question 9

What does the American college of sports medicine recommend for stretching

Answer 9

Be performed a minimum of 2-3 days per week

Ideally 5-7 days per week

Question 10

What should you do before stretching

Answer 10

Warm up

Question 11

What are the types of stretching techniques

Answer 11

Passive
Static
Active
Ballistic
Dynamic

Question 12

Pass stretching is

Answer 12

Muscles are stretched by force applied by an outside source

Question 13

Static stretching is

Answer 13

Safest technique is active static stretching with some passive assistence

Question 14

Active stretching is

Answer 14

Muscles are stretched by a contraction of opposing muscles

Question 15

Ballistic stretching is

Answer 15

Stretching a muscle through bouncing

NOT RECOMMENDED

Question 16

Dynamic stretching is

Answer 16

ROM during active movement

Voluntary muscle actions

Question 17

Poor flexibility and causes of back pain are

Answer 17

Any movement causing excessive stress

Degenerative diseases

Family or personal history of back trauma

Sedentary lifestyle

Certain occupations

Smoking

Psychological stress or depression

Question 18

What age at which risk factors for 80% adults experience

Answer 18

34 and greater

Question 19

What are the underlying causes of back pain

Answer 19

Poor muscle endurance, strength and flexibility in Abdominals and Hamstrings

Poor posture

Poor body mechanics

Question 20

What are the two main muscles that cause back pain

Answer 20

Abdominals

Hamstrings

Question 21

How do we prevent low back pain

Answer 21

Lose weight

Stop smoking

Reduce emotional stress

Avoid sitting, standing or working in same position for long time

Pay attention to postural positions

Use sound body mechanics

Question 22

Acute back pain is when sudden back pain occurs and usually involves…

Answer 22

Tissue injury

Question 23

Symptoms of actue back pain are

Answer 23

Pain
Muscle spasms
Stiffness
Inflammation in ligaments, tendons and cartilage

Question 24

What treatment can you provide with actue low back pain

Answer 24

Ice, then heat

OTC medication = ibuprofen or naproxen

Moderate exercise

Question 25

Chronic back pain lasts for…

Answer 25

3 or more months

Question 26

Symptoms of chronic back pain are

Answer 26

Stabbing or shooting pain

Accompanied stiffness

Pain that is localised or that radiates to other parts of the body

Question 27

What is the treatment for chronic low back pain

Answer 27

Medication

Exercise

Physical therapy

Massge

Education

Surgery

Question 28

What exercise can we do to prevent and manage low back pain

Answer 28

Do low back exercises at least 3 days per week

Spend time on development of muscular endurance

Make a stretching a habit