Ch.5 Test Bank Flexibility and Low-Back Health Fahey

Fit & Well (Fahey), 13e

Chapter 5 Flexibility and Low-Back Health

1) Upon what does static flexibility depend?

A) length of the muscles

B) looseness of the ligaments

C) muscular strength

D) structure of a joint

2) Which activity best demonstrates dynamic flexibility?

A) touching your toes

B) performing a split

C) pitching a softball

D) side lunges

3) What determines flexibility?

A) heredity

B) mitochondria

C) ligament length

D) muscle strength

4) What are joint capsules?

A) yellow fibers that make connective tissue flexible

B) sense organs in muscles that initiate nerve signals

C) semielastic structures that surround major joints

D) white fibers that provide support in connective tissue

5) What are the two principal types of connective tissue in a muscle?

A) collagen and myofibrils

B) myofibrils and elastin

C) myofibrils and disks

D) elastin and collagen

6) What are the yellow fibers that make connective tissue flexible?

A) collagen

B) elastin

C) titin

D) stretch receptors

7) Which is a proprioceptor?

A) collagen

B) elastin

C) a nerve

D) titin

8) What is one likely outcome of good flexibility?

A) decreased sports performance

B) an increased number of injuries

C) improved body composition

D) a lower risk of sport injuries

9) What is one benefit of stretching?

A) It allows muscles to lengthen.

B) It prevents overuse injuries.

C) It increases muscle endurance.

D) It makes connective tissue brittle.

10) Which benefit comes with flexibility?

A) increased muscle endurance

B) prevention of overuse injuries

C) improved energy production

D) prevention of muscle strains

11) What is the long-term lengthening of connective tissues called?

A) plastic elongation

B) elastin damage

C) structural flexibility

D) elastic elongation

12) Which test is used to determine the flexibility of muscles in the hamstrings?

A) a static stretch test

B) a sit-and-reach test

C) a dynamic stretch test

D) a ballistic stretch test

13) Which of the following results from poor posture?

A) structural body changes

B) greater flexibility

C) osteoporosis

D) increased blood pressure

14) According to the American College of Sports Medicine (ACSM), how many days a week should one perform stretching exercises?

A) at least 2 or 3

B) at least 3 or 4

C) at least 4 or 5

D) at least 5 or 6

15) How many repetitions of a stretch should you do during a stretching session?

A) 1

B) 2 to 4

C) 5 to 6

D) at least 10

16) Which stretching technique do experts recommend for general fitness?

A) static stretching

B) ballistic stretching

C) proprioceptive neuromuscular facilitation

D) passive stretching

17) Why are ballistic stretches considered dangerous?

A) They may cause a muscle to relax.

B) They may stimulate a muscular contraction during a stretch.

C) They do not increase flexibility.

D) They do not trigger action by stretch receptors.

18) Which stretching technique is most commonly associated with injury?

A) static stretching

B) ballistic stretching

C) proprioceptive neuromuscular facilitation

D) active stretching

19) What is the focus of dynamic stretching?

A) maximally relaxing the muscle spindles

B) functionally based movements

C) PNF movements

D) proprioceptive neuromuscular facilitation

20) What type of stretching features contracting a muscle prior to stretching?

A) active stretching

B) passive stretching

C) ballistic stretching

D) proprioceptive neuromuscular facilitation

21) Which is an essential component of safe passive stretching?

A) rapid movement

B) heavy resistance

C) extreme flexibility

D) good communication with one's partner

22) What is a disadvantage of active stretching?

A) It takes a long time to perform each stretch.

B) It has a very high risk of injury.

C) It may not produce a sufficient stretch.

D) It requires a partner.

23) What is considered one of the safest stretching techniques?

A) inactive stretching

B) active static stretching

C) isotonic stretching

D) ballistic stretching

24) The modified hurdler stretch targets which muscles?

A) core

B) hamstrings

C) inner thigh

D) calf

25) What is most likely to cause back pain?

A) injury to the hip

B) weak muscles

C) increased flexibility

D) upright posture

26) Which of the following best describes a function of the spinal column?

A) It is an attachment site for internal organs.

B) It is an attachment site for the spinal cord.

C) It provides protection of tendons and ligaments.

D) It provides structural support for the body.

27) What structures absorb and disperse stress on the spine?

A) nerve roots

B) vertebral arches

C) intervertebral disks

D) spinal curves

28) What muscles are included in the core muscles?

A) abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and pelvis

B) abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and thighs

C) abdomen, sides of the trunk, back, buttocks, hips, and thighs

D) abdomen, back, buttocks, hips, and thighs

29) What is the most common site of back pain?

A) the cervical area

B) the lumbar area

C) the thoracic area

D) the coccyx area

30) Which statement is correct regarding the prevention and management of low-back pain?

A) Exercises should be done early in the morning.

B) Exercises should be performed at least three days per week.

C) The exercise program should emphasize muscular strength.

D) The exercise program will yield results after a few weeks.

31) Full-range-of-motion spine exercises performed soon after waking can lead to injury because

A) coordination is lower.

B) circulation is reduced.

C) core muscles are stiff.

D) disks are full of fluid.

32) What are stabilization exercises particularly good for?

A) strengthening hamstrings

B) building core stiffness

C) stretching the lower back

D) increasing hip flexibility

33) Flexibility is an adaptable fitness component.

34) The flexibility of a joint is affected by its structure, nervous system regulation, and muscle elasticity and length.

35) The amount of stretch a muscle will tolerate is unlimited.

36) Several recent studies show an inverse relationship between physical activity and the risk for bone fractures.

37) Poor flexibility may increase risk of injuries.

38) Increased flexibility can improve performance in some sports by allowing a person to exert force through a greater range of motion.

39) There are no tests to rate a person's general body flexibility.

40) A stretch should be held in position for a minimum of 45 seconds.

41) Stretches that involve bouncy movements are the safest way for you to improve your range of motion.

42) In active stretching, an outside force or resistance assists muscles and joints as they move through a range of motion.

43) There are hundreds of flexibility exercises to choose from.

44) The thoracic vertebrae are found in the neck.

45) Intervertebral disks maintain the spaces between vertebrae.

46) Nerve roots in the spine are the key component of intervertebral disks.

47) The most common site of back pain is the cervical region.

48) Smoking is a risk factor for low-back pain.

49) Numbness in the foot is a possible symptom of damaged intervertebral disks.

50) Most cases of acute back pain last longer than a month.

51) Sleeping on your stomach usually reduces low-back pain.

52) Brisk walking while swinging your arms naturally may help ease back pain.

53) The hip, thigh, and abdominal muscles are among the major muscle groups that affect back health.

54) Stretching and warming up are synonymous.

55) Describe at least three factors that determine the flexibility of a joint.

56) Explain how stretching affects muscles to improve flexibility.

57) List at least four benefits of flexibility, and describe how developing flexibility provides each benefit.

58) Define and explain the differences among static stretching, ballistic stretching, dynamic stretching, proprioceptive neuromuscular facilitation, passive stretching, and active stretching. For each, give an example of a stretch utilizing the technique.

59) Apply the FITT-VP principle to flexibility training. Describe a complete stretching program for general fitness according to the FITT-VP guidelines.

60) Describe the basic structure of the spine. Include information on the vertebrae, intervertebral disks, and nerve roots.

61) List and explain at least four strategies for preventing low-back pain. Briefly describe the recommended strategies for managing acute and chronic low-back pain.

62) Discuss the general guidelines for creating a low-back exercise program. Describe three specific exercises that would be a part of such a program, and explain how they benefit back health.