Nep 1340 lesson 10 PDF

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Nutrition and Exercise Physiology 1340: Introduction to Exercise and Fitness Lesson 10 Assignment 35 Questions, 35 Points Total Name: MU student number: E-Mail:

True/False → 7 questions, 1 point each, 7 points total Directions: Questions 1-7 are True/False. For these questions, highlight the correct answer. 1. Flexibility is usually greater in those with more body fat. A. True B. False

2. Flexibility is part of “skill-related” fitness? A. True B. False 3. Flexibility is a “process.” A. True B. False

4. Stretching is a “process.” A. True B. False

5. Forward arm circles with palms down is considered a risky exercise/movement. A. True B. False

Nutrition and Exercise Physiology 1340: Introduction to Exercise and Fitness Assignment Keycode: 2679

Lesson 10 Page 2

6. Intense stretching prior to participating in athletic events that rely on force and power for peak performance is not recommended. A. True B. False

7. A safer alternative to the yoga plow exercise is the leg hug. A. True B. False

Fill-in-the-Blank → 8 questions, 1 point each, 8 points total Directions: Questions 8-15 are fill-in-the-blank. For these questions, type the best answer in the space provided. 8. A 20-year-old woman with a 15.8-inch Modified Sit-and-Reach Test result has the percentile rank of about _60_ (use Table 8.1). 9. A 20-year-old man who meets the high physical fitness standards must score a minimum of _20.3_ inches in the Total Body Left Rotation Test (use Table 8.2)

10. Approximately _80_ percent of all back problems in the United States stem from improper alignment of the vertebral column and pelvic girdle, a direct result of inflexible and weak muscles.

11. _Dysmenorrhea_ is painful menstruation.

12. _PNF Stretches_ are exercises performed with the aid of an external force applied by either another individual or an external apparatus.

13. Stretching exercise performed with jerky, rapid, and bouncy movements are called _ballistic stretching_.

14. High risk and dangerous exercises that are not recommended because they may cause an injury are also called _ Contraindicated_ exercises.

Nutrition and Exercise Physiology 1340: Introduction to Exercise and Fitness Assignment Keycode: 2679

Lesson 10 Page 3

15. Temporary lengthening of soft tissue is called _elastic elongation_.

Multiple-Choice → 20 questions, 1 point each, 20 points total Directions: Questions 16-35 are multiple-choice. For these questions, highlight the correct answer. 16. What is the permanent lengthening of soft tissue called? A. B. C. D.

elastic elongation plastic elongation ballistic elongation passive elongation

17. What is (are) the most significant contributor(s) to less flexibility? A. B. C. D.

age and sex excess adipose tissue muscle temperature sedentary living

18. Taking part in a regular stretching program offers all of the following benefits except: A. B. C. D.

increased muscular strength and endurance. proper and graceful body movement. prevention of low-back and other spinal column problems. improved postural alignment.

19. Stretching exercises that require speed of movement, momentum, and active muscular effort to help increase the range of motion around a group of joint is and bouncy, movements? A. B. C. D.

dynamic stretching ballistic stretching controlled ballistic stretching static stretching

Nutrition and Exercise Physiology 1340: Introduction to Exercise and Fitness Assignment Keycode: 2679

Lesson 10 Page 4

20. Which describes PNF stretching? A. B. C. D.

based on a contract – relax method involves an isometric contraction A and B None of the above

21. What exercise stretches the low back and hamstrings? A. B. C. D.

Kneeling quad stretch single-knee-to-chest stretch sitting adductor stretch heel cord stretch

22. Which of the following is considered a risky exercise? A. B. C. D.

ballet (bar) stretch bench press reverse curl all are considered risky

23. Which of the following is not considered a risky exercise? A. B. C. D.

full neck circles forward arm circles with palms facing down back saver hamstring stretch all are considered risky

24. Which of the following is not considered a risky exercise? A. B. C. D.

hurdlers stretch (hero) backward arm circles with palms facing up yoga plow B and C

25. Full neck circles are not recommended. An alternative would be the clock exercise. Ideally, one should rotate the head only between what hours on the clock to avoid hyperextension of the neck? A. B. C. D.

3 and 9 3 and 12 6 and 9 none of the above

Nutrition and Exercise Physiology 1340: Introduction to Exercise and Fitness Assignment Keycode: 2679

Lesson 10 Page 5

26. What is a safer alternative to the double leg lift? A. B. C. D.

shoulder stand bicycle reverse curl leg hug The double leg lift is not considered a risky exercise.

27. What is a safer alternative to the standing toe touch? A. B. C. D.

ballet (Bar) stretch sitting toe touch hurdlers stretch none of the above

28. What is the opening of a joint angle (i.e., returning it past the normal anatomical position) called? A. B. C. D.

abduction adduction hyperextension hyperflexion

29. In general, when is a good time to stretch for the purpose of increasing flexibility? A. before aerobic activity B. after aerobic activity

30. How far should you stretch a muscle? A. B. C. D.

20% farther than your full ROM to the point of mild discomfort or tightness to the point of pain none of the above

31. Which stretching method is often considered the safest? A. B. C. D.

static ballistic dynamic PNF

Nutrition and Exercise Physiology 1340: Introduction to Exercise and Fitness Assignment Keycode: 2679

Lesson 10 Page 6

32. Which stretching method has been proved to be the most effective at improving flexibility? A. B. C. D.

static ballistic dynamic PNF

33. How long should you hold a static stretch? A. B. C. D.

less than 10 seconds at least 15 seconds 1-2 minutes 2-3 minutes

34. What does the “Thomas Test” assess? A. B. C. D.

hip flexor flexibility iliotibial band tightness quadriceps flexibility spinal flexibility

35. The “Back to the Wall Test” assess? A. B. C. D.

lordosis quadriceps flexibility scoliosis hip flexor tightness

Nutrition and Exercise Physiology 1340: Introduction to Exercise and Fitness Assignment Keycode: 2679

Lesson 10 Page 7

Nutrition and Exercise Physiology 1340: Introduction to Exercise and Fitness Assignment Keycode: 2679

THIS IS THE END OF THE LESSON ASSIGNMENT.

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