Flexibility & Low-Back Health – Ch5 | Test Bank – 14th

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1) The modified hurdler stretch targets which muscles?

A) core
B) hamstrings
C) inner thigh
D) calf

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

A) static stretching
B) ballistic stretching
C) proprioceptive neuromuscular facilitation
D) passive stretching

3) 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.

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

A) static stretching
B) ballistic stretching
C) proprioceptive neuromuscular facilitation
D) active stretching

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

A) active stretching
B) passive stretching
C) ballistic stretching
D) proprioceptive neuromuscular facilitation

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

A) inactive stretching
B) active static stretching
C) isotonic stretching
D) ballistic stretching

7) Upon what does static flexibility depend?

A) length of the muscles
B) looseness of the ligaments
C) muscular strength
D) structure of a joint

8) Which activity best demonstrates dynamic flexibility?

A) touching your toes
B) performing a split
C) pitching a softball
D) side lunges

9) What determines flexibility?

A) heredity
B) mitochondria
C) ligament length
D) muscle strength

10) What are joint capsules?

A) yellow fibers that make connective tissue flexible
B) sense organs in muscles that initiate nerve signals
C) semi elastic structures that surround major joints
D) white fibers that provide support in connective tissue

11) 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

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

A) collagen
B) elastin
C) titin
D) stretch receptors

13) Which is a proprioceptor?

A) collagen
B) elastin
C) a nerve
D) titin

14) 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

15) 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.

16) Which benefit comes with flexibility?

A) increased muscle endurance
B) prevention of overuse injuries
C) improved energy production
D) prevention of muscle strains

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

A) plastic elongation
B) elastin damage
C) structural flexibility
D) elastic elongation

18) 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

19) Which of the following results from poor posture?

A) structural body changes
B) greater flexibility
C) osteoporosis
D) increased blood pressure

20) 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

21) 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

22) What is the focus of dynamic stretching?

A) maximally relaxing the muscle spindles
B) functionally based movements
C) PNF movements
D) proprioceptive neuromuscular facilitation

23) 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

24) 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.

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

34) Explain how stretching affects muscles to improve flexibility.

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

36) 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.

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

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

39) 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.

40) 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.

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

⊚ true
⊚ false

42) Flexibility is an adaptable fitness component.

⊚ true
⊚ false

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

⊚ true
⊚ false

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

⊚ true
⊚ false

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

⊚ true
⊚ false

46) Poor flexibility may increase risk of injuries.

⊚ true
⊚ false

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

⊚ true
⊚ false

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

⊚ true
⊚ false

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

⊚ true
⊚ false

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

⊚ true
⊚ false

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

⊚ true
⊚ false

52) The thoracic vertebrae are found in the neck.

⊚ true
⊚ false

53) Intervertebral discs maintain the spaces between vertebrae.

⊚ true
⊚ false

54) Nerve roots in the spine are the key component of intervertebral discs.

⊚ true
⊚ false

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

⊚ true
⊚ false

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

⊚ true
⊚ false

57) Numbness in the foot is a possible symptom of damaged intervertebral discs.

⊚ true
⊚ false

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

⊚ true
⊚ false

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

⊚ true
⊚ false

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

⊚ true
⊚ false

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

⊚ true
⊚ false

62) Stretching and warming up are synonymous.

⊚ true
⊚ false