Chapter 4 - Flexibility

Question 1

Define the term range of motion:

Answer 1

ROM— is a measurement of movement around a joint.

Question 2

List the six factors that can limit your joint mobility:

Answer 2

Genetics, age, hypokinesis, gender, body type, body temperature.

Question 3

What is the purpose of stretching?

Answer 3

To restore muscles that are shortened, tight or weak to their optimum length. Prevent injury.

Question 4

List three benefits of a good warm-up:

Answer 4

• Increase in body and tissue temperature.
• Increase in heart rate, which prepares the cardiovascular system for work.
• Increase in the rate at which energy is released in the body (i.e., the metabolic rate).

Question 5

What is a static stretch?

Answer 5

Holding the body part in a stationary position in order to stabilize the muscles and its connective tissues safely at their greatest length.

Question 6

What does the abbreviation PNF stand for?

Answer 6

Proprioceptive Neuromuscular Facilitation.

Question 7

List four benefits of stretching:

Answer 7

• Improve muscular balance and body alignment awareness.
• reduces lower back pain.
• Increases neuromuscular coordination. Studies have shown that nerve impulse velocity (the time it takes an impulse to travel to the brain and return) was enhanced with dynamic flexibility training.
• Increases maintenance of ROM, due to an increase in the quantity and decrease in the viscosity (thickness) of synovial fluid, enhancing a better nutrient exchange.

Question 8

What problem can excessive stretching lead to?

Answer 8

Joint instability from over-stretches ligaments.

Question 9

List three specific reasons you would not stretch a muscle:

Answer 9

• When muscles are injured (Sprain, strain).
• When a bone has recently been fractured.
• When a muscle or joint is inflamed.
• When there is a loss of function or decrease in ROM

Question 10

What is flexibility?

Answer 10

The capability of a joint to move freely through a full or normal range of motion.