Chapter 9 - Enhancing Health, Study, Work and Play through Physical Fitness Flashcards Preview

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Flashcards in Chapter 9 - Enhancing Health, Study, Work and Play through Physical Fitness Deck (89)
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31

what is flexibility determined by?

determined by joint structure, muscle length, and muscle elasticity

32

what 3 things is flexibility affected by?

- age
- gender
- inactivity

33

what are the 3 benefits of flexibility?

- good joint health
- slowed joint deterioration
- improved quality of life

34

what can flexibility prevent?

back pain and injuries

35

_______ is important for flexibility

collagen

36

what is the main structural protein in connective tissues?

collagen

37

collagen provides structure and support to what 4 things?

tendons, tissues, ligaments and joints

38

______ (protein in connective tissue) allows muscles to be stretched

elastin

39

what are the 3 basic stretching methods?

1) static stretching
2) dynamic or ballistic stretching
3) proprioceptive neuromuscular facilitation (PNF) stretching

40

static stretching method

- holding a fully stretched position
- slow relaxation of muscles to be stretched

41

how long is static stretching held for?

10-30 seconds

42

how many times should static stretching be repeated?

4-6 times

43

dynamic stretching method

- rapidly moving a joint through its full range of motion
- involves stretching with repetitive bouncing movements, using small intervals

44

which stretching method increases amplitude range

dynamic stretching method

45

when is the maximal range achieved for dynamic stretching method?

10-20 movements

46

how many times is dynamic stretching repeated?

3-5 times

47

what is the most efficient stretching method?

PNF method

48

_____ stretching method exploits the muscle spindles and the golgi tendon organs (the stretch reflex)

PNF stretching method

49

true or false: the PNF stretching method involves a partner

true

50

what are the 3 stages to the PNF stretching method?

1) Active Stretching Phase
2) Pre-Tension Phase
3) Passive Stretching Phase

51

active stretching phase

muscles are actively pulled to the limit of the movement range

52

true or false: active stretching phase is performed fast and staggered

FALSE: active stretching phase is performed slow and continuously

53

what does active stretching phase inhibit?

inhibits muscle spindles from inducing stretch reflex (and prevents muscles from contracting)

54

Pre-tension phase

trainee exerts a full isometric (static) contraction against partner resistance

55

how long is pre-tension phase held for?

held for 7-10 seconds

56

_________ causes tendon spindles to release inhibitory relaxation of the muscles to be stretched

Pre-tension phase

57

Passive Stretching Phase

partner pushes the body further into the stretching position, to pain moderate discomfort

58

how long is the final position of the passive stretching phase held for (with muscles relaxed)?

6-10 seconds

59

True or false: for passive stretching phase the partner applies slow and constant pressure

true

60

body composition

refers to the amounts of fat, muscle, bone and other organs that make up the body