Fit And Well Core Concepts and Labs in Physical Fitness and Wellness 4Th Canadian Edition by Thomas D. Fahey - Test Bank

Fit And Well Core Concepts and Labs in Physical Fitness and Wellness 4Th Canadian Edition by Thomas D. Fahey – Test Bank

 

Instant Download – Complete Test Bank With Answers

 

 

Sample Questions Are Posted Below

 

c5

Student: ___________________________________________________________________________

1. Flexibility increases in response to stretching exercises.
   True    False

 

2. Dynamic stretching includes forceful bouncing movements.
   True    False

 

3. The flexibility of a joint is affected by its structure, the nature of the surrounding tissue and muscle elasticity and length.
   True    False

 

4. Titin is a protein found in muscle that has elastic properties.
   True    False

 

5. If one’s flexibility is pushed to the limit, it is possible to rupture connective tissue.
   True    False

 

6. Soft tissue include skin, muscles, bones, tendons, and ligaments.
   True    False

 

7. Two components of connective tissue are collages and elastin.
   True    False

 

8. Elastic elongation is the long-term change in the length of muscles, tendons and ligaments.
   True    False

 

9. When a muscle reaches its limit of flexibility, connective tissue becomes more brittle and may rupture.
   True    False

 

10. Stretch receptors are structures in the muscle that need to be targeted in order to improve flexibility.
    True    False

 

11. Stretches that involve bouncy movements are most effective for increasing an individual’s range of motion.
    True    False

 

12. A slow stretch prompts a stronger reaction from proprioceptors.
    True    False

 

13. Proprioceptive neuromuscular facilitation takes advantage of the nerve activity to improve flexibility.
    True    False

 

14. Good flexibility provides benefits for the entire musculoskeletal system.
    True    False

 

15. Increased flexibility has been shown to improve performance in some sports by allowing a person to exert force through a greater range of motion.
    True    False

 

16. Good joint flexibility will prevent arthritis in older people.
    True    False

 

17. Poor spinal stability puts pressure on the nerves leading out of the spinal column.
    True    False

 

18. People will high spinal flexibility may have a decreased risk of injury.
    True    False

 

19. Recent research suggests that exercise-induced muscle cramps are caused by decreased electrical activity within the affected muscle.
    True    False

 

20. Yoga or tai-chi related flexibility exercises may reduce mental and physical tension.
    True    False

 

21. The sit-and-reach test is the most commonly used flexibility test.
    True    False

 

22. Stretching relieves tension and stress.
    True    False

 

23. Flexibility is joint specific.
    True    False

 

24. A stretch should be held in position for a minimum of 45 seconds.
    True    False

 

25. It is beneficial to increase muscle temperature before stretching.
    True    False

 

26. Following a stretching workout, muscle soreness that lasts more than 24 hours is an indication of overstretching.
    True    False

 

27. Dynamic stretching includes forceful bouncing movements.
    True    False

 

28. There are several ways to improve flexibility.
    True    False

 

29. Stretching may temporarily decrease the degree of muscle soreness after exercise.
    True    False

 

30. Dynamic stretching includes forceful bouncing movements.
    True    False

 

31. In active stretching, an outside force or resistance assists your muscles and joints in moving through a range of motion.
    True    False

 

32. Keeping track of your body position while stretching can help estimate progress.
    True    False

 

33. An upper back stretch can effectively stretch the upper back.
    True    False

 

34. Intervertebral disks are partially made up of water.
    True    False

 

35. The thoracic vertebrae are found in the neck.
    True    False

 

36. Intervertebral disks maintain the spaces between vertebrae.
    True    False

 

37. There are 31 pairs of spinal nerves that branch off of the spinal cord.
    True    False

 

38. The pelvic floor muscles are good examples of core muscles.
    True    False

 

39. The most common site of back pain is the cervical region.
    True    False

 

40. Smoking is a risk factor for low-back pain.
    True    False

 

41. Numbness in the foot is a possible symptom of damaged intervertebral disks.
    True    False

 

42. During any dynamic movement, the core muscles work together; some muscles shorten while others lengthen.
    True    False

 

43. Sleeping on one’s stomach can reduce low-back pain.
    True    False

 

44. Most cases of acute back pain last longer than a month.
    True    False

 

45. Bed rest for at least 5 days is recommended in cases of acute back pain.
    True    False

 

46. Exercise can help prevent and manage low-back pain.
    True    False

 

47. Emphasize exercise to improve strength rather than endurance to protect the back from injury.
    True    False

 

48. The best time of day to perform stretching exercises for the back is in the morning.
    True    False

 

49. The back is more flexible after a good night’s sleep than it would be at the end of the day.
    True    False

 

50. Flexibility is defined as:
    A. joint movement.
    B. range of movement at a joint.
    C. movement at a muscle pair.
    D. joint-muscle pair movement.

 

51. Only one of the following statements about flexibility is TRUE. Which one is it?
    A. Good flexibility can slow joint deterioration.
    B. Flexibility is not joint specific.
    C. Flexibility improves strength.
    D. The best way to improve flexibility is by performing ballistic stretching on a regular basis.

 

52. Stretching exercises should be performed:
    A. after a warm-up or workout.
    B. immediately before all high-performance activities.
    C. to the point of pain.
    D. while holding one’s breath.

 

53. The flexibility of the joint is affected by all of the following, EXCEPT:
    A. joint structure.
    B. muscle elasticity.
    C. muscle length.
    D. Bone density

 

54. Hinge joints allow for which type of movement?
    A. Movement in multiple directions/planes
    B. Movement forward and back
    C. Movement side to side
    D. Hinge joints are immovable

 

55. Which one of the following is a significant determinant of flexibility?
    A. Mitochondria
    B. How fit the person is
    C. Level of cardiorespiratory fitness
    D. Muscle elasticity

 

56. Joint capsules are:
    A. yellow fibres that make connective tissue flexible.
    B. sense organs in muscles that initiate nerve signals.
    C. semielastic structures that surround major joints.
    D. white fibres that provide support in connective tissue.

 

57. Examples of soft tissues include all of the following EXCEPT:
    A. bone.
    B. muscle.
    C. ligament.
    D. tendon.

 

58. Collagen and elastin are principal types of structures observed in the:
    A. nerve tissue.
    B. connective tissue.
    C. blood tissue.
    D. fat tissue.

 

59. The yellow fibres that make connective tissue flexible are:
    A. collagen.
    B. elastin.
    C. titin.
    D. stretch receptors.

 

60. Two principal types of connective tissue in a muscle are:
    A. collagen and myofibrils.
    B. myofibrils and elastin.
    C. myofibrils and disks.
    D. elastin and collagen.

 

61. Proprioceptors are:
    A. devices used to measure flexibility.
    B. sense organs in muscles that respond to stretching.
    C. found inside the brain.
    D. muscle fibres with elastic properties.

 

62. Nerves that send information about the muscular system are called:
    A. proceptors.
    B. proprioceptors.
    C. nerve receptors.
    D. motor units.

 

63. All of the following are TRUE about the effect of tight muscles on joints, EXCEPT:
    A. joint deterioration.
    B. abnormal joint lubrication.
    C. increased range of motion.
    D. deterioration of cartilage cells within the joint.

 

64. All of the following are TRUE about improved joint flexibility, EXCEPT:
    A. improved quality of life.
    B. good joint mobility.
    C. increased incidence of pain.
    D. improved elasticity of muscles, tendons, and ligaments.

 

65. Poor lumbar spinal stability puts pressure on the nerves leading out from the spinal column, leading to:
    A. lower back pain.
    B. upper back pain.
    C. neck pain.
    D. good spinal mobility.

 

66. Extreme joint flexibility reduces:
    A. mobility.
    B. stability.
    C. strength.
    D. endurance.

 

67. Which of the following statements is false about flexibility?
    A. Numerous studies have found trunk flexibility improves back health.
    B. Good knee and hip flexion protect the spine.
    C. Research shows that poor flexibility can increase the risk of injury.
    D. Overstretching may decrease joint stability.

 

68. While jogging, Melanie’s lower leg muscle begins to cramp. What is the treatment for her?
    A. Stop jogging immediately
    B. Hot compress
    C. Ice
    D. Mild stretching

 

69. A complete flexibility workout should take how long?
    A. 5-10 minutes
    B. 35-45 minutes
    C. 10-30 minutes
    D. 35 minutes and more

 

70. Health Canada recommends that stretching be performed at a minimum of:
    A. 1 day per week.
    B. 2 days per week.
    C. 4 days per week.
    D. 7 days per week.

 

71. Health Canada recommends performing stretching exercises a minimum of _____ day(s) per week.
    A. 2-3
    B. 3-4
    C. 4-7
    D. at least one

 

72. The stretching technique most commonly recommended by experts for general fitness is:
    A. static stretching.
    B. ballistic stretching.
    C. proprioceptive neuromuscular facilitation.
    D. passive stretching.

 

73. Which of the following is false about proprioceptive neuromuscular facilitation technique?
    A. PNF techniques utilize reflexes initiated by both muscle and joint receptors to cause greater training effects.
    B. The contract-relax-contract stretching method requires a muscle to be stretched prior to contraction.
    C. The contract-relax stretching method requires a muscle contraction prior to being stretched.
    D. PNF allows more effective stretching and greater immediate increases in flexibility than static stretching.

 

74. To improve flexibility, stretch the desired muscle:
    A. to the point of pain.
    B. to the point of mild discomfort.
    C. by bouncing into it.
    D. by having a partner push the muscle to the point of pain.

 

75. Having a higher than average level of static flexibility enables a person to perform certain skills quite a bit better than individuals who are not as flexible. Which one of the following household activities is an example?
    A. Attempting to get something down from a high shelf just beyond reach
    B. Vacuuming
    C. Painting the walls
    D. Running up the stairs

 

76. Ballistic stretches are considered dangerous because they:
    A. may cause a muscle to relax.
    B. may stimulate a muscular contraction during a stretch.
    C. do not increase flexibility.
    D. do not trigger action by stretch receptors.

 

77. The stretching technique most commonly associated with injury is:
    A. static stretching.
    B. ballistic stretching.
    C. proprioceptive neuromuscular facilitation.
    D. active stretching.

 

78. Contracting a muscle prior to stretching it is best described as an example of:
    A. active stretching.
    B. passive stretching.
    C. ballistic stretching.
    D. proprioceptive neuromuscular facilitation.

 

79. Which type of stretching usually requires a partner?
    A. Ballistic
    B. Active
    C. Proprioceptive neuromuscular facilitation
    D. Static

 

80. Daniel executes a lunge walk. He is demonstrating what type of stretching?
    A. Static
    B. Proprioceptive neuromuscular facilitation (PNF)
    C. Active
    D. Dynamic

 

81. An essential component of safe passive stretching is:
    A. rapid movement.
    B. heavy resistance.
    C. extreme flexibility.
    D. good communication between partners.

 

82. A disadvantage of active stretching is that it:
    A. takes a long time to perform each stretch.
    B. has a very high risk of injury.
    C. may not produce a sufficient stretch.
    D. requires a partner.

 

83. The safest and most convenient stretching technique for general fitness is:
    A. active proprioceptive neuromuscular facilitation.
    B. active static stretching with an occasional passive assist.
    C. active ballistic stretching with an occasional passive assist.
    D. passive static stretching.

 

84. Dynamic stretches are more challenging than static stretches, because:
    A. dynamic stretches requires strength.
    B. dynamic stretches has a decreased risk for muscle soreness.
    C. dynamic stretches requires balance and coordination.
    D. dynamic stretches does not increase flexibility.

 

85. Denzel warms up for his soccer game by stretching each muscle for 15 seconds four times and then goes for a 5 minute run around the soccer field. This warm up routine:
    A. meets the guidelines recommended by Health Canada.
    B. would meet the guidelines by Health Canada if the stretches were held longer.
    C. would be fine if the cardio came first instead of second.
    D. is irresponsible as soccer players should avoid jogging before a game.

 

86. The structures that absorb and disperse stress on the spine are:
    A. nerve roots.
    B. vertebral arches.
    C. intervertebral disks.
    D. spinal curves.

 

87. The area of spine housing the largest intervertebral disks is the:
    A. cervical region.
    B. thoracic region.
    C. lumbar region.
    D. sacral region.

 

88. From top to bottom, the five regions of the spine are:
    A. cervical, thoracic, lumbar, sacrum, and coccyx.
    B. cervical, sacrum, thoracic, lumbar, and coccyx.
    C. thoracic, cervical, sacrum, lumbar, and coccyx.
    D. thoracic, cervical, lumbar, coccyx, and sacrum.

 

89. Which of the following is NOT a core muscle?
    A. Abdominal muscles
    B. Pelvic floor muscles
    C. Buttock muscles
    D. Shoulder muscles

 

90. When Ryan sits, stands, or performs other activities, his core muscles stabilizes the _____ section of his body.
    A. mid-section
    B. upper section
    C. lower section
    D. Side sections

 

91. The most common site of back pain is the _____ area.
    A. cervical
    B. lumbar
    C. thoracic
    D. coccyx

 

92. Pain from a “slipped disk” is most likely the result of:
    A. pressure on a nerve root.
    B. damage to the vertebral body.
    C. pressure on the spinal cord.
    D. damage to the vertebral arch.

 

93. Which of the following is NOT a lifestyle recommendation for preventing low-back pain in healthy individuals?
    A. Use lumbar support when walking
    B. Warm-up thoroughly before exercising
    C. Stop smoking and reduce stress
    D. Maintain a healthy body weight

 

94. Which of the following statements about exercise for the prevention and management of low-back pain is FALSE?
    A. Exercises should be performed at least 3 days per week.
    B. Exercises should be done early in the morning.
    C. The exercise program should emphasize muscular endurance over muscular strength.
    D. The exercise program may need to be continued for 3 months before results are seen.

 

95. The best treatment for acute back pain is:
    A. bed rest.
    B. application of heat followed by cold.
    C. application of cold followed by heat.
    D. a flexibility program.

 

96. The best sleeping position for managing back pain is sleeping:
    A. on the side.
    B. on the back.
    C. on the stomach.
    D. with pillows under your back.

 

97. Studies have shown that low-back pain has been linked to:
    A. poor flexibility in the groin.
    B. average flexibility in the lower back.
    C. collagen.
    D. poor trunk flexibility.

 

98. Chronic back pain can be diagnosed if pain lasts longer than:
    A. a few days.
    B. a few weeks.
    C. one month.
    D. three months.

 

99. Participating in a flexibility program is an activity that can enhance _____ wellness.
    A. environmental
    B. social
    C. emotional
    D. cardiorespiratory

 

100. Low-back pain is most commonly caused by muscle imbalances between the:
     A. erector spinae muscles and pelvic muscles.
     B. abdominals and posterior spinals muscles.
     C. pelvic muscles and abdominals.
     D. transverse abdominals and rectus abdominus.

 

101. The long-term lengthening and flexibility of muscles as a result of stretching is called __________.

 

 

 

 

102. A nerve that sends information about the muscular and skeletal system to the nervous system is called a(n) __________.

 

 

 

 

103. Tightness in the muscles in the front of your chest and overstretching and looseness in the upper spine, causing a rounding of the upper back, lead to a condition called _______________.

 

 

 

 

104. The _______________ test is commonly used to assess flexibility.

 

 

 

 

105. A minimum of _______________ days a week of flexibility training is recommended by Health Canada.

 

 

 

 

106. The recommended rest period between stretches is __________.

 

 

 

 

107. In _____________________ stretching, the muscles are stretched suddenly in forceful bouncing movements.

 

 

 

 

108. In _____________________ stretching, the muscles are stretched by the contraction of the opposing muscles.

 

 

 

 

109. The trunk muscles extending from the hips to the upper back are called the __________.

 

 

 

 

110. A damaged disk that may bulge out between vertebrae and put pressure on a nerve root is referred to as a(n) _________________ disk.

 

 

 

 

111. What are the two basic types of flexibility? Describe.

 

 

 

 

112. List and describe in detail the various potential benefits of stretching.

 

 

 

 

113. What is the Health Canada recommendation for stretching exercises? Describe.

 

 

 

 

114. What are the various types of stretching techniques?

 

 

 

 

115. Briefly describe the instructions for the following two exercises; a) Head Turns & Tilts, b) Towel Stretch.

 

 

 

 

116. What are the various risk factors for low-back pain?

 

 

 

 

 

 

c5 Key

1. Flexibility increases in response to stretching exercises.
   TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #1
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

2. Dynamic stretching includes forceful bouncing movements.
   FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #2
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

3. The flexibility of a joint is affected by its structure, the nature of the surrounding tissue and muscle elasticity and length.
   TRUE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #3
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-02 What Determines Flexibility?
 

4. Titin is a protein found in muscle that has elastic properties.
   TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #4
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-03 Joint Structure
 

5. If one’s flexibility is pushed to the limit, it is possible to rupture connective tissue.
   TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #5
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-03 Joint Structure
 

6. Soft tissue include skin, muscles, bones, tendons, and ligaments.
   FALSE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #6
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

7. Two components of connective tissue are collages and elastin.
   TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #7
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

8. Elastic elongation is the long-term change in the length of muscles, tendons and ligaments.
   FALSE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #8
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

9. When a muscle reaches its limit of flexibility, connective tissue becomes more brittle and may rupture.
   TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #9
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

10. Stretch receptors are structures in the muscle that need to be targeted in order to improve flexibility.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #10
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

11. Stretches that involve bouncy movements are most effective for increasing an individual’s range of motion.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #11
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

12. A slow stretch prompts a stronger reaction from proprioceptors.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #12
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

13. Proprioceptive neuromuscular facilitation takes advantage of the nerve activity to improve flexibility.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #13
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

14. Good flexibility provides benefits for the entire musculoskeletal system.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #14
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-06 Benefits of Flexibility
 

15. Increased flexibility has been shown to improve performance in some sports by allowing a person to exert force through a greater range of motion.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #15
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-07 Joint Health
 

16. Good joint flexibility will prevent arthritis in older people.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #16
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-07 Joint Health
 

17. Poor spinal stability puts pressure on the nerves leading out of the spinal column.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #17
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-08 Prevention of Low-Back Pain and Injuries
 

18. People will high spinal flexibility may have a decreased risk of injury.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #18
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-08 Prevention of Low-Back Pain and Injuries
 

19. Recent research suggests that exercise-induced muscle cramps are caused by decreased electrical activity within the affected muscle.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #19
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

20. Yoga or tai-chi related flexibility exercises may reduce mental and physical tension.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #20
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

21. The sit-and-reach test is the most commonly used flexibility test.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #21
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

22. Stretching relieves tension and stress.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #22
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

23. Flexibility is joint specific.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #23
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

24. A stretch should be held in position for a minimum of 45 seconds.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #24
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

25. It is beneficial to increase muscle temperature before stretching.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #25
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

26. Following a stretching workout, muscle soreness that lasts more than 24 hours is an indication of overstretching.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #26
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

27. Dynamic stretching includes forceful bouncing movements.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #27
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

28. There are several ways to improve flexibility.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #28
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

29. Stretching may temporarily decrease the degree of muscle soreness after exercise.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #29
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

30. Dynamic stretching includes forceful bouncing movements.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #30
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

31. In active stretching, an outside force or resistance assists your muscles and joints in moving through a range of motion.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #31
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

32. Keeping track of your body position while stretching can help estimate progress.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #32
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-14 Making Progress
 

33. An upper back stretch can effectively stretch the upper back.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #33
Learning Objective: 05-05 List safe stretching exercises for major joints
Topic: 05-15 Exercises to Improve Flexibility: A Sample Program
 

34. Intervertebral disks are partially made up of water.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #34
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

35. The thoracic vertebrae are found in the neck.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #35
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

36. Intervertebral disks maintain the spaces between vertebrae.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #36
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

37. There are 31 pairs of spinal nerves that branch off of the spinal cord.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #37
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

38. The pelvic floor muscles are good examples of core muscles.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #38
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-18 Core Muscle Fitness
 

39. The most common site of back pain is the cervical region.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #39
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

40. Smoking is a risk factor for low-back pain.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Moderate
Fahey – Chapter 05 #40
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

41. Numbness in the foot is a possible symptom of damaged intervertebral disks.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #41
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

42. During any dynamic movement, the core muscles work together; some muscles shorten while others lengthen.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #42
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-20 Preventing Low-Back Pain
 

43. Sleeping on one’s stomach can reduce low-back pain.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #43
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

44. Most cases of acute back pain last longer than a month.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #44
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

45. Bed rest for at least 5 days is recommended in cases of acute back pain.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #45
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

46. Exercise can help prevent and manage low-back pain.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Moderate
Fahey – Chapter 05 #46
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

47. Emphasize exercise to improve strength rather than endurance to protect the back from injury.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #47
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

48. The best time of day to perform stretching exercises for the back is in the morning.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #48
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-22 Managing Chronic Back Pain
 

49. The back is more flexible after a good night’s sleep than it would be at the end of the day.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #49
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-22 Managing Chronic Back Pain
 

50. Flexibility is defined as:
    A.joint movement.
    B. range of movement at a joint.
    C. movement at a muscle pair.
    D. joint-muscle pair movement.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #50
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

51. Only one of the following statements about flexibility is TRUE. Which one is it?
    A.Good flexibility can slow joint deterioration.
    B. Flexibility is not joint specific.
    C. Flexibility improves strength.
    D. The best way to improve flexibility is by performing ballistic stretching on a regular basis.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #51
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

52. Stretching exercises should be performed:
    A.after a warm-up or workout.
    B. immediately before all high-performance activities.
    C. to the point of pain.
    D. while holding one’s breath.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #52
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

53. The flexibility of the joint is affected by all of the following, EXCEPT:
    A.joint structure.
    B. muscle elasticity.
    C. muscle length.
    D. Bone density

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #53
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-02 What Determines Flexibility?
 

54. Hinge joints allow for which type of movement?
    A.Movement in multiple directions/planes
    B. Movement forward and back
    C. Movement side to side
    D. Hinge joints are immovable

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #54
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-03 Joint Structure
 

55. Which one of the following is a significant determinant of flexibility?
    A.Mitochondria
    B. How fit the person is
    C. Level of cardiorespiratory fitness
    D. Muscle elasticity

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #55
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-03 Joint Structure
 

56. Joint capsules are:
    A.yellow fibres that make connective tissue flexible.
    B. sense organs in muscles that initiate nerve signals.
    C. semielastic structures that surround major joints.
    D. white fibres that provide support in connective tissue.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #56
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-03 Joint Structure
 

57. Examples of soft tissues include all of the following EXCEPT:
    A.bone.
    B. muscle.
    C. ligament.
    D. tendon.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #57
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

58. Collagen and elastin are principal types of structures observed in the:
    A.nerve tissue.
    B. connective tissue.
    C. blood tissue.
    D. fat tissue.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #58
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

59. The yellow fibres that make connective tissue flexible are:
    A.collagen.
    B. elastin.
    C. titin.
    D. stretch receptors.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #59
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

60. Two principal types of connective tissue in a muscle are:
    A.collagen and myofibrils.
    B. myofibrils and elastin.
    C. myofibrils and disks.
    D. elastin and collagen.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #60
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

61. Proprioceptors are:
    A.devices used to measure flexibility.
    B. sense organs in muscles that respond to stretching.
    C. found inside the brain.
    D. muscle fibres with elastic properties.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #61
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

62. Nerves that send information about the muscular system are called:
    A.proceptors.
    B. proprioceptors.
    C. nerve receptors.
    D. motor units.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #62
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

63. All of the following are TRUE about the effect of tight muscles on joints, EXCEPT:
    A.joint deterioration.
    B. abnormal joint lubrication.
    C. increased range of motion.
    D. deterioration of cartilage cells within the joint.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #63
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-07 Joint Health
 

64. All of the following are TRUE about improved joint flexibility, EXCEPT:
    A.improved quality of life.
    B. good joint mobility.
    C. increased incidence of pain.
    D. improved elasticity of muscles, tendons, and ligaments.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #64
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-07 Joint Health
 

65. Poor lumbar spinal stability puts pressure on the nerves leading out from the spinal column, leading to:
    A.lower back pain.
    B. upper back pain.
    C. neck pain.
    D. good spinal mobility.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #65
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-08 Prevention of Low-Back Pain and Injuries
 

66. Extreme joint flexibility reduces:
    A.mobility.
    B. stability.
    C. strength.
    D. endurance.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #66
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-08 Prevention of Low-Back Pain and Injuries
 

67. Which of the following statements is false about flexibility?
    A.Numerous studies have found trunk flexibility improves back health.
    B. Good knee and hip flexion protect the spine.
    C. Research shows that poor flexibility can increase the risk of injury.
    D. Overstretching may decrease joint stability.

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #67
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

68. While jogging, Melanie’s lower leg muscle begins to cramp. What is the treatment for her?
    A.Stop jogging immediately
    B. Hot compress
    C. Ice
    D. Mild stretching

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #68
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

69. A complete flexibility workout should take how long?
    A.5-10 minutes
    B. 35-45 minutes
    C. 10-30 minutes
    D. 35 minutes and more

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #69
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

70. Health Canada recommends that stretching be performed at a minimum of:
    A.1 day per week.
    B. 2 days per week.
    C. 4 days per week.
    D. 7 days per week.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #70
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

71. Health Canada recommends performing stretching exercises a minimum of _____ day(s) per week.
    A.2-3
    B. 3-4
    C. 4-7
    D. at least one

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Easy
Fahey – Chapter 05 #71
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

72. The stretching technique most commonly recommended by experts for general fitness is:
    A.static stretching.
    B. ballistic stretching.
    C. proprioceptive neuromuscular facilitation.
    D. passive stretching.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #72
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

73. Which of the following is false about proprioceptive neuromuscular facilitation technique?
    A.PNF techniques utilize reflexes initiated by both muscle and joint receptors to cause greater training effects.
    B. The contract-relax-contract stretching method requires a muscle to be stretched prior to contraction.
    C. The contract-relax stretching method requires a muscle contraction prior to being stretched.
    D. PNF allows more effective stretching and greater immediate increases in flexibility than static stretching.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #73
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

74. To improve flexibility, stretch the desired muscle:
    A.to the point of pain.
    B. to the point of mild discomfort.
    C. by bouncing into it.
    D. by having a partner push the muscle to the point of pain.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #74
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

75. Having a higher than average level of static flexibility enables a person to perform certain skills quite a bit better than individuals who are not as flexible. Which one of the following household activities is an example?
    A.Attempting to get something down from a high shelf just beyond reach
    B. Vacuuming
    C. Painting the walls
    D. Running up the stairs

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Easy
Fahey – Chapter 05 #75
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

76. Ballistic stretches are considered dangerous because they:
    A.may cause a muscle to relax.
    B. may stimulate a muscular contraction during a stretch.
    C. do not increase flexibility.
    D. do not trigger action by stretch receptors.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #76
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

77. The stretching technique most commonly associated with injury is:
    A.static stretching.
    B. ballistic stretching.
    C. proprioceptive neuromuscular facilitation.
    D. active stretching.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #77
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

78. Contracting a muscle prior to stretching it is best described as an example of:
    A.active stretching.
    B. passive stretching.
    C. ballistic stretching.
    D. proprioceptive neuromuscular facilitation.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #78
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

79. Which type of stretching usually requires a partner?
    A.Ballistic
    B. Active
    C. Proprioceptive neuromuscular facilitation
    D. Static

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #79
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

80. Daniel executes a lunge walk. He is demonstrating what type of stretching?
    A.Static
    B. Proprioceptive neuromuscular facilitation (PNF)
    C. Active
    D. Dynamic

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #80
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

81. An essential component of safe passive stretching is:
    A.rapid movement.
    B. heavy resistance.
    C. extreme flexibility.
    D. good communication between partners.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #81
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

82. A disadvantage of active stretching is that it:
    A.takes a long time to perform each stretch.
    B. has a very high risk of injury.
    C. may not produce a sufficient stretch.
    D. requires a partner.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #82
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

83. The safest and most convenient stretching technique for general fitness is:
    A.active proprioceptive neuromuscular facilitation.
    B. active static stretching with an occasional passive assist.
    C. active ballistic stretching with an occasional passive assist.
    D. passive static stretching.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #83
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

84. Dynamic stretches are more challenging than static stretches, because:
    A.dynamic stretches requires strength.
    B. dynamic stretches has a decreased risk for muscle soreness.
    C. dynamic stretches requires balance and coordination.
    D. dynamic stretches does not increase flexibility.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #84
Learning Objective: 05-05 List safe stretching exercises for major joints
Topic: 05-13 Types of Stretching Techniques
 

85. Denzel warms up for his soccer game by stretching each muscle for 15 seconds four times and then goes for a 5 minute run around the soccer field. This warm up routine:
    A.meets the guidelines recommended by Health Canada.
    B. would meet the guidelines by Health Canada if the stretches were held longer.
    C. would be fine if the cardio came first instead of second.
    D. is irresponsible as soccer players should avoid jogging before a game.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #85
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-13 Types of Stretching Techniques
 

86. The structures that absorb and disperse stress on the spine are:
    A.nerve roots.
    B. vertebral arches.
    C. intervertebral disks.
    D. spinal curves.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #86
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-16 Preventing and Managing Low-Back Pain
 

87. The area of spine housing the largest intervertebral disks is the:
    A.cervical region.
    B. thoracic region.
    C. lumbar region.
    D. sacral region.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #87
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

88. From top to bottom, the five regions of the spine are:
    A.cervical, thoracic, lumbar, sacrum, and coccyx.
    B. cervical, sacrum, thoracic, lumbar, and coccyx.
    C. thoracic, cervical, sacrum, lumbar, and coccyx.
    D. thoracic, cervical, lumbar, coccyx, and sacrum.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #88
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

89. Which of the following is NOT a core muscle?
    A.Abdominal muscles
    B. Pelvic floor muscles
    C. Buttock muscles
    D. Shoulder muscles

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #89
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-18 Core Muscle Fitness
 

90. When Ryan sits, stands, or performs other activities, his core muscles stabilizes the _____ section of his body.
    A.mid-section
    B. upper section
    C. lower section
    D. Side sections

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Easy
Fahey – Chapter 05 #90
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-18 Core Muscle Fitness
 

91. The most common site of back pain is the _____ area.
    A.cervical
    B. lumbar
    C. thoracic
    D. coccyx

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #91
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

92. Pain from a “slipped disk” is most likely the result of:
    A.pressure on a nerve root.
    B. damage to the vertebral body.
    C. pressure on the spinal cord.
    D. damage to the vertebral arch.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #92
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

93. Which of the following is NOT a lifestyle recommendation for preventing low-back pain in healthy individuals?
    A.Use lumbar support when walking
    B. Warm-up thoroughly before exercising
    C. Stop smoking and reduce stress
    D. Maintain a healthy body weight

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #93
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-20 Preventing Low-Back Pain
 

94. Which of the following statements about exercise for the prevention and management of low-back pain is FALSE?
    A.Exercises should be performed at least 3 days per week.
    B. Exercises should be done early in the morning.
    C. The exercise program should emphasize muscular endurance over muscular strength.
    D. The exercise program may need to be continued for 3 months before results are seen.

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #94
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-20 Preventing Low-Back Pain
 

95. The best treatment for acute back pain is:
    A.bed rest.
    B. application of heat followed by cold.
    C. application of cold followed by heat.
    D. a flexibility program.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Easy
Fahey – Chapter 05 #95
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

96. The best sleeping position for managing back pain is sleeping:
    A.on the side.
    B. on the back.
    C. on the stomach.
    D. with pillows under your back.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #96
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

97. Studies have shown that low-back pain has been linked to:
    A.poor flexibility in the groin.
    B. average flexibility in the lower back.
    C. collagen.
    D. poor trunk flexibility.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #97
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

98. Chronic back pain can be diagnosed if pain lasts longer than:
    A.a few days.
    B. a few weeks.
    C. one month.
    D. three months.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #98
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-22 Managing Chronic Back Pain
 

99. Participating in a flexibility program is an activity that can enhance _____ wellness.
    A.environmental
    B. social
    C. emotional
    D. cardiorespiratory

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #99
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-23 Exercises for the Prevention and Management of Low-Back Pain
 

100. Low-back pain is most commonly caused by muscle imbalances between the:
     A.erector spinae muscles and pelvic muscles.
     B. abdominals and posterior spinals muscles.
     C. pelvic muscles and abdominals.
     D. transverse abdominals and rectus abdominus.

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #100
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-23 Exercises for the Prevention and Management of Low-Back Pain
 

101. The long-term lengthening and flexibility of muscles as a result of stretching is called __________.

plastic elongation

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #101
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

102. A nerve that sends information about the muscular and skeletal system to the nervous system is called a(n) __________.

proprioceptor

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #102
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

103. Tightness in the muscles in the front of your chest and overstretching and looseness in the upper spine, causing a rounding of the upper back, lead to a condition called _______________.

kyphosis

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #103
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

104. The _______________ test is commonly used to assess flexibility.

sit-and-reach

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #104
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-10 Assessing Flexibility
 

105. A minimum of _______________ days a week of flexibility training is recommended by Health Canada.

2-3

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #105
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

106. The recommended rest period between stretches is __________.

30-60 seconds

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #106
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

107. In _____________________ stretching, the muscles are stretched suddenly in forceful bouncing movements.

ballistic

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #107
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

108. In _____________________ stretching, the muscles are stretched by the contraction of the opposing muscles.

active muscle

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #108
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

109. The trunk muscles extending from the hips to the upper back are called the __________.

core muscles

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #109
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

110. A damaged disk that may bulge out between vertebrae and put pressure on a nerve root is referred to as a(n) _________________ disk.

slipped or herniated

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #110
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

111. What are the two basic types of flexibility? Describe.

• Static flexibility refers to the ability to hold an extended position at one end or point in a joint’s range of motion. For example, static flexibility determines how far you could extend your arm across the front of your body or out to the side. Static flexibility depends on your ability to tolerate stretched muscles, the structure of a joint, and the tightness of muscles, tendons, and ligaments.
  · Dynamic flexibility is the ability to move a joint through its range of motion with little resistance. For example, dynamic flexibility affects your ability to pitch a ball, or swing a golf club. Dynamic flexibility depends on static flexibility, but it also involves strength, coordination, and resistance to movement.

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #111
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

112. List and describe in detail the various potential benefits of stretching.

Relief of aches and pains: Studying or working in one place for a long time can make your muscles tense. Stretching helps relieve tension, so you can go back to work refreshed and effective.
Relief of muscle cramps: Recent research suggests that exercise-related muscle cramps are caused by increased electrical activity within the affected muscle. The best treatment for muscle cramps is gentle stretching, which reduces the electrical activity and allows the muscle to relax.
Improved body position and strength for sports (and life): Good flexibility lets a person assume more efficient body positions and exert force through a greater range of motion. For example, swimmers with more flexible shoulders have stronger strokes because they can pull their arms through the water in the optimal position. Some studies suggest that flexibility training enhances strength development. Do not use stretching however, to enable yourself to exercise excessively.
Maintenance of good posture and balance: Good flexibility also contributes to body symmetry and good posture. Bad posture can gradually change your body structure. Sitting in a slumped position, for example, can lead to tightness in the muscles in the front of your chest and overstretching and looseness in the upper spine, causing a rounding of the upper back. This condition, called kyphosis, is common in older people. It may be prevented by stretching regularly.
Relaxation through flexibility: Exercises reduce mental tension, slow your breathing rate, and reduce blood pressure.
Improving impaired mobility: Stretching often decreases pain and improves functional capacity in people with arthritis, stroke, or muscle and nerve diseases and in people who are recovering from surgery or injury.

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #112
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

113. What is the Health Canada recommendation for stretching exercises? Describe.

Health Canada recommends that stretching exercises be performed a minimum of 2–3 days a week, but ideally they should be performed 4-7 days a week. Doing these exercises often will provide the most benefit. It is best to stretch when your muscles are warm, so try incorporating your stretching program into your cool-down after cardiorespiratory endurance exercise or weight training.

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #113
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

114. What are the various types of stretching techniques?

Static Stretching
Ballistic Stretching
Dynamic (functional) Stretching
Proprioceptive Neuromuscular Facilitation (PNF)
Passive Vs. Active Stretching

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #114
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

115. Briefly describe the instructions for the following two exercises; a) Head Turns & Tilts, b) Towel Stretch.

EXERCISE 1 Head Turns and Tilts

Areas stretched: Neck
Instructions:

Head turns: Turn your head to the right and hold the stretch. Repeat to the left.
Head tilts: Tilt your head to the left and hold the stretch. Repeat to the right.

EXERCISE 2 Towel Stretch

Areas stretched: Triceps, shoulders and chest
Instructions: Roll up a towel and grasp it with both hands, palms down. With your arms straight, slowly lift it back over your head as far as possible. The closer together your hands are, the greater the stretch.

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #115
Learning Objective: 05-05 List safe stretching exercises for major joints
Topic: 05-15 Exercises to Improve Flexibility: A Sample Program
 

116. What are the various risk factors for low-back pain?

The following are the various risk factors that can cause low-back pain:

age greater than 34 years
degenerative diseases such as arthritis or osteoporosis
a family or personal history of back pain or trauma, a sedentary lifestyle, low job satisfaction
low socioeconomic status
smoking increases risk because smoking appears to increase degenerative changes in the spine
excess body weight also increases strain on the back
psychological stress or depression can cause muscle tension and back pain
occupations and activities associated with low-back pain are those involving physically hard work, such as frequent lifting, twisting, bending, standing up, or straining in forced positions; those requiring high concentration demands (such as computer programming); and those involving vibrations affecting the entire body (such as truck driving).

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #116
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-16 Preventing and Managing Low-Back Pain
 

 

 

c5 Summary

Category	# of Questions
Accessibility: Keyboard Navigation	100
Blooms: Analysis	9
Blooms: Application	20
Blooms: Comprehension	36
Blooms: Knowledge	51
Difficulty: Difficult	40
Difficulty: Easy	36
Difficulty: Moderate	40
Fahey – Chapter 05	116
Learning Objective: 05-01 List the factors that affect a joints flexibility	29
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises	17
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury	10
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles	22
Learning Objective: 05-05 List safe stretching exercises for major joints	3
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed	35
Topic: 05-01 Types of Flexibility	6
Topic: 05-02 What Determines Flexibility?	2
Topic: 05-03 Joint Structure	5
Topic: 05-04 Muscle Elasticity and Length	9
Topic: 05-05 Nervous System Regulation	7
Topic: 05-06 Benefits of Flexibility	1
Topic: 05-07 Joint Health	4
Topic: 05-08 Prevention of Low-Back Pain and Injuries	4
Topic: 05-09 Additional Potential Benefits	7
Topic: 05-10 Assessing Flexibility	1
Topic: 05-12 Applying the FITT Principle	10
Topic: 05-13 Types of Stretching Techniques	23
Topic: 05-14 Making Progress	1
Topic: 05-15 Exercises to Improve Flexibility: A Sample Program	2
Topic: 05-16 Preventing and Managing Low-Back Pain	2
Topic: 05-17 Function and Structure of the Spine	6
Topic: 05-18 Core Muscle Fitness	3
Topic: 05-19 Causes of Back Pain	7
Topic: 05-20 Preventing Low-Back Pain	3
Topic: 05-21 Managing Acute Back Pain	8
Topic: 05-22 Managing Chronic Back Pain	3
Topic: 05-23 Exercises for the Prevention and Management of Low-Back Pain	2