A Wellness Way of Life 11th Edition by Gwen Robbins - Test Bank

A Wellness Way of Life 11th Edition by Gwen Robbins – Test Bank

 

Instant Download – Complete Test Bank With Answers

 

 

Sample Questions Are Posted Below

 

Chapter 05

Developing Flexibility

 

 

Multiple Choice Questions

1. Benefits of flexibility training include decreased aches and pains, possible decreased risk of injury, and __________.
   A.improved posture and appearance
   B. decreased resting pulse
   C. increased bone strength
   D. increased oxygen uptake
   E. improved reaction time

 

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Topic: Understanding Flexibility

2. All of the following benefits come from flexibility, EXCEPT
   A.improved muscular strength.
   B. decreased age-related flexibility decline.
   C. enhanced recovery from injury.
   D. enhanced athletic performance.
   E. improved joint range of motion.

 

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Topic: Understanding Flexibility

3. Cautions for flexibility training include
   A.being careful not to overstretch.
   B. stretching injured areas into pain.
   C. not stretching tight or weak muscles.
   D. not stretching when muscles are warmed up.
   E. All of the answers are correct.

 

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4. Factors affecting joint flexibility include
   A.joint structure.
   B. soft tissues.
   C. muscle temperature.
   D. genetics.
   E. All of these answers are correct.

 

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5. The greatest percentage of a joint’s total resistance to stretching is contributed by
   A.tendons.
   B. skin.
   C. connective tissue.
   D. ligaments and the joint structure.

 

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6. Perhaps the most common cause of low flexibility is
   A.genetics.
   B. injuries.
   C. sedentary lifestyle.
   D. obesity.

 

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7. ___________ causes the muscle to contract to prevent overstretching the joint.
   A.Reciprocal inhibition
   B. The stretch reflex
   C. The inverse stretch reflex
   D. Pain

 

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8. When excessive tension is placed on a muscle, __________ causes a muscle to relax to prevent injury.
   A.reciprocal inhibition
   B. the stretch reflex
   C. the inverse stretch reflex
   D. muscle weakness

 

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9. ________ stretching involves moving body parts to gradually increase range of movement.
   A.Static
   B. Kinetic
   C. Ballistic
   D. Dynamic
   E. Proprioceptive

 

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10. Performing a series of 10 controlled arm or leg swings while gradually increasing the swing to the limit of the range of motion is an example of __________ stretching.
    A.static
    B. kinetic
    C. ballistic
    D. dynamic
    E. proprioceptive

 

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11. Research indicates that for events requiring maximal force production, dynamic stretching (or even no stretch) after a general warm up may result in
    A.increased rates of injury.
    B. enhanced aerobic capacity.
    C. better athletic performance.
    D. worse athletic performance.
    E. increased muscle soreness.

 

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12. __________ causes a muscle to relax when its opposing partner contracts.
    A.Reciprocal inhibition
    B. The stretch reflex
    C. The inverse stretch reflex
    D. None of the answers are correct.

 

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13. All of the exercises below are contraindicated EXCEPT
    A.yoga plow.
    B. sitting hamstring stretch.
    C. full head rolls.
    D. hurdler’s stretch.
    E. swan arch.

 

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14. Which of the following is a correct guideline for flexibility training?
    A.Stretch no more than once a week.
    B. Stretch to the point of tightness and hold.
    C. Activate the stretch reflex for best results.
    D. Swing, bounce, and use momentum whenever possible.
    E. Exhale on the stretch and inhale on the release.

 

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15. The swan arch, prone double-leg raise, and yoga cobra produce excessive back __________ and possible back strain.
    A.supination
    B. pronation
    C. flexion
    D. hyperextension
    E. rotation

 

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16. Dynamic flexibility is
    A.the range of motion achieved in a slow, controlled stretch.
    B. a stretch-contract-stretch partner-assisted flexibility program.
    C. holding your breath as you strain against a closed epiglottis.
    D. a natural response that causes a stretched muscle to contract.
    E. the range of motion achieved by quickly moving a limb to its limits.

 

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17. Double-leg lifts, straight-leg sit-ups, and low leg scissors can
    A.cause lower back strain.
    B. cause abdominal muscle strain.
    C. produce overly tight abdominal muscles.
    D. overstretch hip flexors.
    E. overstretch lower back muscles.

 

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18. Static flexibility is
    A.the range of motion achieved in a slow, controlled stretch.
    B. a stretch-contract-stretch partner-assisted flexibility program.
    C. holding your breath as you strain against a closed epiglottis.
    D. a natural response that causes a stretched muscle to contract.
    E. the range of motion achieved by quickly moving a limb to its limits.

 

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19. The stretch reflex is
    A.the range of motion achieved in a slow, controlled stretch.
    B. a stretch-contract-stretch partner-assisted flexibility program.
    C. holding your breath as you strain against a closed epiglottis.
    D. a natural response that causes a stretched muscle to contract.
    E. the range of motion achieved by quickly moving a limb to its limits.

 

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20. A correct tip for developing flexibility is to
    A.stretch to the point of pain and hold.
    B. warm up before stretching.
    C. avoid stretching during cool-down.
    D. bounce while stretching to increase flexibility.
    E. stretch until muscles quiver.

 

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21. For optimal performance, researchers recommend that athletes perform a whole-body warm-up activity, followed by stretching for flexibility __________ an athletic performance that requires maximum power.
    A.after
    B. during
    C. before
    D. None of these. Stretching should always precede warm-up

 

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22. Dynamic stretching is the range of motion achieved by
    A.slow, controlled movements.
    B. holding a muscle or muscle group to the point of tension.
    C. bouncing at the end of a muscle or muscle group’s range.
    D. quickly moving a limb to its limits.
    E. None of the answers is correct.

 

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23. Flexibility declines as we age due to injury, disuse, excessive body fat, and
    A.muscle weakness.
    B. increased muscular strength.
    C. muscle imbalances.
    D. exercise.
    E. overstretching.

 

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24. A common factor in overuse injuries such as tendinitis is
    A.lack of warm-up.
    B. muscle tightness and inflexibility.
    C. lack of cool-down.
    D. lack of exercise.
    E. skeletal misalignment.

 

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25. Stretching cold, tight muscles is not recommended because it may
    A.increase risk of injury.
    B. produce excessive flexibility.
    C. stretch ligaments and tendons.
    D. weaken muscles.
    E. increase muscular tension.

 

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26. Which of the following statements is TRUE?
    A.Stretching can improve cardiorespiratory endurance.
    B. Stretching is not recommended for the elderly.
    C. Dynamic stretching is primarily used in personal fitness programs.
    D. Increased flexibility may enhance athletic performance.
    E. Stretching increases muscular strength.

 

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27. Which of the following statements is FALSE?
    A.Stretching can cause injury if done too vigorously on cold, tight muscles.
    B. Stretching can counteract age-related declines in flexibility.
    C. Stretching can decrease muscular aches and joint pains.
    D. Flexibility is important for athletics but not for movement in daily activities.
    E. Excessive flexibility, if not accompanied by muscular strength, may increase joint laxity and susceptibility to injury.

 

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28. Which of the following is CORRECT regarding flexibility development?
    A.Stretching should be done before you break a sweat.
    B. Stretching during warm-up produces greatest flexibility gains.
    C. Stretching during cool-down produces greatest flexibility gains.
    D. If muscles are tight, force a stretch for greatest flexibility gains.
    E. Flexibility exercises provide a total balanced fitness program.

 

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29. Tai Chi and yoga are recommended for increasing and/or improving
    A.balance.
    B. flexibility.
    C. strength.
    D. neuromuscular control.
    E. All of the answers are correct.

 

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30. Loss of flexibility as one grows older is primarily due to
    A.decreasing levels of activity.
    B. genetics.
    C. obesity.
    D. malnutrition.
    E. overexertion.

 

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31. Five principles of flexibility training are progressive overload, specificity, reversibility, ___________, and ___________.
    A.frequency; recovery
    B. form; breathing
    C. speed of movement; intensity
    D. individual differences; balance

 

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Topic: Principles of Flexibility Development

 

32. Which of the following exercises is NOT considered a contraindicated exercise?
    A.the yoga plow
    B. the single-knee tuck to the chest
    C. the hurdler’s stretch
    D. the standing toe touch
    E. elbow-knee lunges

 

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33. Which of the following is a contraindicated exercise?
    A.double-leg lifts
    B. abdominal curls
    C. single-knee tuck to chest
    D. half-head rolls to the front
    E. sitting hamstring stretch

 

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34. Which of the following is a safe substitute for standing toe touch?
    A.hurdler’s stretch
    B. yoga plow
    C. straight-leg raise
    D. lying hamstring stretch
    E. deep knee bend

 

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35. The hurdler stretch can cause groin pull and injure the
    A.abdominals.
    B. knee cartilage.
    C. lower back.
    D. hamstrings.
    E. quadriceps.

 

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36. Which of the following is the most effective waist exercise?
    A.windmill toe touches
    B. waist circles
    C. elbow-knee lunges
    D. side bends
    E. aerobic exercise with sensible nutrition

 

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37. Which of the following is the best abdominal exercise?
    A.waist circles
    B. bent-knee abdominal curls
    C. straight-leg sit-ups
    D. double-leg lifts
    E. low leg scissors

 

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True / False Questions
 

38. Tai Chi and yoga are recommended for increasing balance, reducing muscular tension, and improving flexibility.
    TRUE

 

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39. A safe exercise that is recommended for toning the waist area is oblique abdominal curls.
    TRUE

 

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40. The hurdler stretch can injure knee cartilage.
    TRUE

 

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41. Benefits of flexibility training include decreased aches and pains, enhanced ability to move freely and easily, possible decreased risk of injury, and reversal of age-related flexibility declines.
    TRUE

 

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Topic: Understanding Flexibility

42. Disadvantages of flexibility training include time commitment, risk of injury, and potential for heart strain.
    FALSE

 

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Topic: Principles of Flexibility Development

 

43. Principles of flexibility training include progressive overload, specificity, and recovery.
    TRUE

 

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Topic: Principles of Flexibility Development

44. If carelessly done, stretching may cause injury.
    TRUE

 

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Topic: Understanding Flexibility

45. Excessive flexibility, unless accompanied by muscular strength, may increase joint laxity and susceptibility to injury.
    TRUE

 

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46. Factors affecting joint flexibility include joint structure, soft tissues, muscle temperature, age, genetics, and injury.
    TRUE

 

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47. The range of motion of a joint varies from one joint to another.
    TRUE

 

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48. Static stretching alone does not warm up a muscle.
    TRUE

 

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49. Stretching can counteract age-related declines in flexibility.
    TRUE

 

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50. Stretching can improve cardiorespiratory endurance.
    FALSE

 

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51. Stretching can decrease muscular aches and joint pains.
    TRUE

 

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52. Stretching can cause injury if done too vigorously on cold, tight muscles.
    TRUE

 

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53. Stretching is not recommended in injury rehabilitation.
    FALSE

 

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54. Stretching an injured area into pain may cause reinjury.
    TRUE

 

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55. Flexibility is important for athletics but not for movement in daily activities.
    FALSE

 

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56. Low-intensity stretching for flexibility is recommended.
    TRUE

 

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57. Stretching should be done at least 2-3 days a week, daily if possible.
    TRUE

 

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58. A stretch should be held a maximum of 5-10 seconds for greatest benefit.
    FALSE

 

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59. It is recommended that you take a stretch as far as you can, then bounce to increase flexibility.
    FALSE

 

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60. Avoid stretching muscles on both sides of a joint to prevent muscle imbalance.
    FALSE

 

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61. People in their 80s and 90s should not stretch due to the low rate of improvement and high rate of injury.
    FALSE

 

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62. Loss of flexibility with aging is primarily due to disuse.
    TRUE

 

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63. Stretching is not recommended for athletes because it can cause a person to be too flexible and increases risk of injury.
    FALSE

 

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64. Stretching is important for athletes because a more flexible individual can perform movements more easily than a person with tight, inflexible muscles.
    TRUE

 

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65. Women should avoid stretching because it will produce excessively loose, weak joints.
    FALSE

 

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66. Waist side bends and waist circles are good exercises for toning the waist.
    FALSE

 

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Topic: Flexibility Exercises for Basic Fitness

67. Double-leg lifts and straight-leg sit-ups do little or nothing to tone the abdominal muscles.
    TRUE

 

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68. Double-leg lifts and straight-leg tilt-ups are good abdominal strengthening exercises.
    FALSE

 

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69. There is no exercise you can do in a standing position to tone your waist.
    TRUE

 

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70. Exercises that involve hyperflexion or hyperextension of the knee may injure the knee joint.
    TRUE

 

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71. Exercises in which you lean forward and twist the trunk from side to side are beneficial for the lower back.
    FALSE

 

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72. The swan arch is a beneficial lower back stretch.
    FALSE

 

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73. Gentle stretching has been shown to have minimal, if any, positive effect in injury recovery.
    FALSE

 

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74. Two types of stretching are passive and active.
    TRUE

 

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75. An example of a static stretch is a bouncing toe touch.
    FALSE

 

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76. An example of a dynamic stretch is a high kick.
    TRUE

 

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77. A safety guideline for stretching is to hold at the point of tension (not at the point of pain), and to not force a stretch.
    TRUE

 

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78. A safety guideline for stretching is to stretch to the point of tension and then bounce to increase flexibility.
    FALSE

 

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79. While several factors affect joint flexibility, age and genetics are not among those factors.
    FALSE

 

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80. Static, dynamic, and PNF partner-assisted are three types of stretching.
    TRUE

 

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81. The most effective stretching occurs during cool-down.
    TRUE

 

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82. It is not necessary to warm up before stretching.
    FALSE

 

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83. Dynamic stretching, or no stretching, is recommended before athletic performance requiring maximum power.
    TRUE

 

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84. Good flexibility in one body area (e.g., legs) usually indicates good flexibility overall.
    FALSE

 

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85. Stretch two to three times a week, daily if possible. Greater flexibility is produced by more frequent stretching.
    TRUE

 

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86. Dynamic stretching involves moving body parts to gradually increase range of movement.
    TRUE

 

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87. Performing a series of 10 controlled arm or leg swings while gradually increasing the swing to the limit of the range of motion is an example of static stretching.
    FALSE

 

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88. Research indicates that for events requiring muscular power, dynamic stretching (or even no stretching) after a general warm up may result in increased risk of injury.
    FALSE

 

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89. Dynamic stretching is the same as ballistic stretching.
    FALSE

 

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90. Research indicates that static stretching may improve balance.
    TRUE

 

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91. Dynamic stretching involves moving body parts to gradually increase range of movement.
    TRUE

 

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92. Current research indicates that fitness exercisers such as walkers should begin with a general warm up and do static stretching after the workout.
    TRUE

 

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93. For fitness exercisers, dynamic stretching after your workout to maintain or improve flexibility is recommended.
    FALSE

 

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94. Research indicates that static stretching may improve balance.
    TRUE

 

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95. Recommended frequency of stretching is at least one to two days a week.
    FALSE

 

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96. Recommended intensity of stretching for flexibility should be high intensity.
    FALSE

 

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97. The recommended number of repetitions of a stretch is at least four 10-second to 30-second sustained stretches for each muscle group.
    TRUE

 

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98. Correct exercise form is an often neglected but important factor in maximizing flexibility gains and minimizing risk of injury.
    TRUE

 

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99. More permanent changes in muscle lengthening occur with low-force, long duration stretching.
    FALSE

 

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100. Four considerations in developing a stretching program for flexibility are frequency, intensity, time, and repetitions.
     TRUE

 

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