Flexibility, Balance, Speed & Agility, Plyometrics

Question 1

Factors affecting flexibility

Answer 1

Joint structure
Soft tissue tightness
Body composition
Age
Sex
Physical activity levels
Muscle temperature

Question 2

Overload of flexibility

Answer 2

Stretch beyond resting length but NOT beyond pain-free ROM

Question 3

Static stretching

Answer 3

Slow, sustained muscle lengthening
Constant angle and torque
Not recommended before power and speed activities

Question 4

Dynamic stretching

Answer 4

Moves joints/muscles through larger ROM
Warms muscles up for exercise

Question 5

Static flexibility testing

Answer 5

Direct and indirect measures of ROM
More practical

Question 6

Dynamic flexibility testing

Answer 6

Impractical; lab test

Question 7

Direct measure of static flexibility

Answer 7

Goniometer

Question 8

Importance of balance

Answer 8

Component of functional fitness for older adults

Question 9

Benefits of balance training

Answer 9

Prevent falls
Perform ADLs
Maintain functional independence
Athletes: reduce ankle sprains

Question 10

Types of balance

Answer 10

Static
Dynamic
Reactive
Functional

Question 11

Factors affecting balance

Answer 11

Height of center of gravity
Base of support and foot size
Gender?
Physical activity and balance training

Question 12

Factors contributing to falling

Answer 12

Extrinsic factors (lighting, obstacles, etc)
Physiological factors
-muscle weakness and loss of muscular power
-gait
-balance disorders

Question 13

Physiology of PNF stretching

Answer 13

Autogenic inhibition
Reciprocal inhibition
Viscoelastic stress relaxation
Gate control theory

Question 14

Advantages and limitations of PNF stretching

Answer 14

Advantages: potentially more effective (greater increase in ROM)
Limitations: Requires partner with knowledge of technique
Overstretching can cause injury

Question 15

Passive stretching

Answer 15

Targeted muscle does not contract
Viscoelastic relaxation

Question 16

Active stretching

Answer 16

Lengthened muscle contracts during stretch
Muscle length increased (stimulates sarcomere production)

Question 17

Developing lumbar stability

Answer 17

Bracing: static muscle action of abs and low back
Maintain neutral spine during activity
Avoid end ROM of trunk during exercise
Emphasize muscular endurance rather than strength

Question 18

Strategies for developing core stability

Answer 18

Lifting: ground-based free weights
Resistance exercises on unstable surfaces
Pilates

Question 19

Recommendations for balance training

Answer 19

F: 2-3 days/wk
P: to narrow base of support/change surface
Include dynamic movements and displace center of mass
Exercise duration: 20-40 sec
3-8 sets
Young adults: 11-15 min
Older adults: 31-45 min
Program length: ≥12 weeks

Question 20

Speed

Answer 20

high movement velocities

Question 21

change of direction

Answer 21

change movement direction, velocities, or modes

Question 22

agility

Answer 22

change direction, velocity, or mode in response to a stimulus

Question 23

Rate of force development

Answer 23

development of maximal force in minimal time

Question 24

Impulse

Answer 24

change in momentum resulting from a force

Question 25

Sprinting speed is determined by

Answer 25

stride length and stride rate

Question 26

Improve running speed

Answer 26

Emphasize brief ground support times
Top speed sprinters produce high forces in a shorter stance phase
Weightlifting movements are key exercises in overloading the stretch–shortening cycle with forces greater than those produced during an open sprint

Question 27

Stretch-shortening cycle

Answer 27

both the energy storage of the SEC and stimulation of the stretch reflex
the muscle action when active muscle lengthening is immediately followed by active muscle shortening

Question 28

Plyometric volumes

Answer 28

Beginner: 80-100
Intermediate: 100-120
Advanced: 120-140