Question 1

Running regularly without proper stretching:

Accepted Answer

A)   causes muscles to tighten.
B)   increases muscular flexibility.
C)   causes plastic elongation.
D)   causes elastic elongation.E) None of the above
F) A) and B)

Question 2

Exercise done with slow, short, and sustained movement is referred to as:

Accepted Answer

A)   ballistic stretching.
B)   dynamic stretching.
C)   controlled ballistic stretching.
D)   slow-sustained stretching.E) A) and B)
F) A) and C)

Question 3

After 6 to 8 weeks of flexibility development, current flexibility levels can be maintained with as few as _____ flexibility session(s)  each week.

Accepted Answer

A)   1
B)   2
C)   3
D)   4E) A) and B)
F) A) and C)

Question 4

After months of stretch exercises, Jane, an 18-year-old college student, finally reached the high physical fitness standards. She must have, at most, _____ inches of measurement in the Shoulder Rotation Test (use the provided Table 8.3) .

Accepted Answer

A)   19.2
B)   18.7
C)   17.2
D)   16.1E) All of the above
F) A) and C) D

Question 5

Ballistic stretching:

Accepted Answer

A)   is done with slow, gentle, and smooth movements.
B)   provides the force necessary to lengthen muscles.
C)   is easy and safe for most individuals to perform.
D)   has a low risk for ligaments to be overstretched.E) C) and D)
F) B) and D)

Question 6

The range of motion at a joint or group of joints that can be achieved without causing injury is known as:

Accepted Answer

A)   stretching.
B)   flexibility.
C)   elongation.
D)   elasticity.E) A) and B)
F) None of the above

Question 7

Contracting a muscle prior to stretching is best described as an example of:

Accepted Answer

A)   controlled ballistic stretching.
B)   ballistic (dynamic)  stretching.
C)   proprioceptive neuromuscular facilitation.
D)   slow-sustained stretching.E) A) and B)
F) B) and C)

Question 8

Which of the following exercises causes excessive strain on the back, shoulders, and neck?

Accepted Answer

A)   Double-Leg Lift
B)   Knee to Chest
C)   Hurdler Stretch
D)   Donkey KicksE) C) and D)
F) A) and B)

Question 9

Which of the following exercises causes excessive strain on the spine and may harm disks?

Accepted Answer

A)   Double-Leg Lift
B)   Knee to Chest
C)   Hurdler Stretch
D)   Donkey KicksE) A) and C)
F) C) and D) A

Question 10

The leading causes of chronic back problems include:

Accepted Answer

A)   faulty posture and weak muscles.
B)   good posture and strong muscles.
C)   low body weight and body fat.
D)   strong abdominal/pelvic muscles.E) B) and C)
F) A) and D)

Question 11

PNF stretching is thought to be more painful than other static techniques.

Accepted Answer

A) True 
 B)False

Question 12

How much warm-up should be performed before activities?

Accepted Answer

A)   3 to 5 minutes before steady activities
B)   at least 5 minutes before steady activities
C)   up to 5 minutes for stop-and-go activities
D)   up to 5 minutes for athletic team activitiesE) None of the above
F) All of the above

Question 13

Which of the following tests measures the flexibility of the hamstring muscle and, to a lesser extent, the lower back muscles?

Accepted Answer

A)   Total Body Rotation
B)   Shoulder Rotation
C)   Sit-and-Reach
D)   Repetition MaximumE) All of the above
F) A) and B) C

Question 14

A 20-year-old man with a 17-inch Total Body Left Rotation Test result has the percentile rank of _____ (use the provided Table 8.2) .

Accepted Answer

A)   40
B)   50
C)   60
D)   70E) A) and C)
F) B) and C)

Question 15

Stretching routines have been found to reduce:

Accepted Answer

A)   the risk of heart disease.
B)   blood glucose level.
C)   psychological stress.
D)   blood LDL cholesterol.E) A) and B)
F) A) and C)

Question 16

A major contributor to back pain is _____, which causes back muscles to shorten, stiffen, and become weaker.

Accepted Answer

A)   too much walking
B)   excessive sitting
C)   low body weight
D)   physical activityE) B) and C)
F) B) and D)

Question 17

Decreased flexibility causes older adults to:

Accepted Answer

A)   have a higher level of functional capacity.
B)   lose mobility for simple daily tasks.
C)   switch lanes and parallel-park better.
D)   have a reduced risk for automobile accidents.E) A) and C)
F) A) and B)

Question 18

When joints are regularly moved through their entire range of motion:

Accepted Answer

A)   flexibility decreases.
B)   flexibility increases.
C)   muscles shorten.
D)   ligaments shorten.E) All of the above
F) C) and D)

Question 19

Which is false about effective PNF?

Accepted Answer

A)   Resulting range of motion is greater than for other stretching methods.
B)   Absolute muscular strength is decreased
C)   The isometric contraction is 20-75% of maximal effort.
D)   The isometric contraction is held for 3-6 seconds.E) A) and B)
F) A) and C)

Question 20

Too much flexibility is a risk factor for falls and subsequent injury among older adults.

Accepted Answer

A) True 
 B)False

Exam 8: Muscular Flexibility

Running regularly without proper stretching:

Correct AnswerverifiedShow Answer

Exercise done with slow, short, and sustained movement is referred to as:

Correct AnswerverifiedShow Answer

After 6 to 8 weeks of flexibility development, current flexibility levels can be maintained with as few as _____ flexibility session(s) each week.

Correct AnswerverifiedShow Answer

After months of stretch exercises, Jane, an 18-year-old college student, finally reached the high physical fitness standards. She must have, at most, _____ inches of measurement in the Shoulder Rotation Test (use the provided Table 8.3) .

Correct AnswerverifiedD

Ballistic stretching:

Correct AnswerverifiedShow Answer

The range of motion at a joint or group of joints that can be achieved without causing injury is known as:

Correct AnswerverifiedShow Answer

Contracting a muscle prior to stretching is best described as an example of:

Correct AnswerverifiedShow Answer

Which of the following exercises causes excessive strain on the back, shoulders, and neck?

Correct AnswerverifiedShow Answer

Which of the following exercises causes excessive strain on the spine and may harm disks?

Correct AnswerverifiedA

The leading causes of chronic back problems include:

Correct AnswerverifiedShow Answer

PNF stretching is thought to be more painful than other static techniques.

Correct AnswerverifiedShow Answer

How much warm-up should be performed before activities?

Correct AnswerverifiedShow Answer

Which of the following tests measures the flexibility of the hamstring muscle and, to a lesser extent, the lower back muscles?

Correct AnswerverifiedC

A 20-year-old man with a 17-inch Total Body Left Rotation Test result has the percentile rank of _____ (use the provided Table 8.2) .

Correct AnswerverifiedShow Answer

Stretching routines have been found to reduce:

Correct AnswerverifiedShow Answer

A major contributor to back pain is _____, which causes back muscles to shorten, stiffen, and become weaker.

Correct AnswerverifiedShow Answer

Decreased flexibility causes older adults to:

Correct AnswerverifiedShow Answer

When joints are regularly moved through their entire range of motion:

Correct AnswerverifiedShow Answer

Which is false about effective PNF?

Correct AnswerverifiedShow Answer

Too much flexibility is a risk factor for falls and subsequent injury among older adults.

Correct AnswerverifiedShow Answer

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C

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