achieve A) overload. B) flexib? For static stretching, you should begin by holding each stretch for
A) three minutes.
B) one minute.
C) 20 to 30 seconds.
D) 60 to 90 seconds.
3.
An example of a reflex is a
A) leg raise.
B) sit-up.
C) muscle spasm.
D) knee jerk.
4.
As you perform stretches, you should remember to
A) stretch as far as you can.
B) stretch only in the morning.
C) perform all stretches slowly.
D) alternate stretching on one side one day and the other side the following day.
5.
When doing head tilts, you should
A) only tilt your head to one side and keep it there for 20 seconds.
B) tilt your head in a forward direction only and keep it there for 20 seconds.
C) roll your head in a continuous motion for 30 seconds, then reverse the direction.
D) tilt your head to the left shoulder, then the right shoulder, holding after each movement.
6.
Towel stretches work the following muscles:
A) triceps, shoulder, and chest.
B) hamstrings and lower back.
C) Achilles tendon and biceps.
D) obliques and quadriceps.
7.
An exercise that is good for the abdominal muscles is the
A) knee hug.
B) front leg raise.
C) trunk stretch.
D) rear leg raise.
8.
Hazardous stretches can cause
A) sprains.
B) dizziness.
C) foot and arch problems.
D) increased heart rates.
9.
You should do stretches a minimum of
A) one day per week.
B) two days per week.
C) three days per week.
D) four days per week.
10.
To improve the flexibility of a particular joint or body area, you need to apply
A) progression.
B) overload.
C) specificity.
D) FITT.
11.
In __________ stretches, you hold the stretch for 20 to 30 seconds until you feel slight discomfort but no real pain.
A) passive
B) static
C) aggressive
D) dynamic
12.
Which type of stretch consists of short, quick motions that can increase injury risks, particularly if you are not warmed up?
A) Passive
B) Static
C) Ballistic
D) Dynamic
13.
The __________ muscles are located on the inside of the legs, helping to pull them together.
A) adductor
B) flexor
C) pivotal
D) abdominal
14.
Practicing safe stretching includes
A) performing all stretches quickly.
B) using your own techniques.
C) applying proper FITT principles.
D) stretching with a partner to spot you.
15.
A single knee hug stretch should be done
A) standing.
B) sitting.
C) lying on your stomach.
D) lying on your back.
16.
Stretching movements that challenge the reflexes to adapt are known as
A) reflex-assisted stretching.
B) passive stretching.
C) reflex-adaptive stretches.
D) ballistic stretches.
17.
A __________ is the recommended modification for a deep knee bend.
A) modified bar stretch
B) forward lunge
C) bent-knee stretch
D) reverse hurdler stretch
18.
Because a toe touch stretch causes excessive strain on the lower back and knees, do a __________ stretch instead.
A) modified back hyperextension
B) modified quadriceps stretch
C) sit-and-reach
D) reverse hurdler stretch
19.
Which of the following stretches is a hazardous stretch that may cause injury?
A) The knee hug
B) The calf stretch
C) The adductor stretch
D) The stretch neck roll
20.
All of the following stretches help strengthen the legs and back EXCEPT
A) The single knee hug
B) The trunk stretch
C) The quadriceps stretch
D) The reverse hurdler stretch
21.
Match each term with the corresponding definition.
A. Plyometric training
B. Reflex-assisted stretching
C. Passive stretching
D. Hazardous stretches
E. Ballistic stretching
Have been linked to a number of sports and health related injuries, including sprains
Stretching with bobbing movements
Stretching where counterforce may be provided by a partner or an inanimate object
Stretches that allow your joints to move more quickly and with more explosive power
Training that includes bounding and jumping
A) three minutes.
B) one minute.
C) 20 to 30 seconds.
D) 60 to 90 seconds.
3.
An example of a reflex is a
A) leg raise.
B) sit-up.
C) muscle spasm.
D) knee jerk.
4.
As you perform stretches, you should remember to
A) stretch as far as you can.
B) stretch only in the morning.
C) perform all stretches slowly.
D) alternate stretching on one side one day and the other side the following day.
5.
When doing head tilts, you should
A) only tilt your head to one side and keep it there for 20 seconds.
B) tilt your head in a forward direction only and keep it there for 20 seconds.
C) roll your head in a continuous motion for 30 seconds, then reverse the direction.
D) tilt your head to the left shoulder, then the right shoulder, holding after each movement.
6.
Towel stretches work the following muscles:
A) triceps, shoulder, and chest.
B) hamstrings and lower back.
C) Achilles tendon and biceps.
D) obliques and quadriceps.
7.
An exercise that is good for the abdominal muscles is the
A) knee hug.
B) front leg raise.
C) trunk stretch.
D) rear leg raise.
8.
Hazardous stretches can cause
A) sprains.
B) dizziness.
C) foot and arch problems.
D) increased heart rates.
9.
You should do stretches a minimum of
A) one day per week.
B) two days per week.
C) three days per week.
D) four days per week.
10.
To improve the flexibility of a particular joint or body area, you need to apply
A) progression.
B) overload.
C) specificity.
D) FITT.
11.
In __________ stretches, you hold the stretch for 20 to 30 seconds until you feel slight discomfort but no real pain.
A) passive
B) static
C) aggressive
D) dynamic
12.
Which type of stretch consists of short, quick motions that can increase injury risks, particularly if you are not warmed up?
A) Passive
B) Static
C) Ballistic
D) Dynamic
13.
The __________ muscles are located on the inside of the legs, helping to pull them together.
A) adductor
B) flexor
C) pivotal
D) abdominal
14.
Practicing safe stretching includes
A) performing all stretches quickly.
B) using your own techniques.
C) applying proper FITT principles.
D) stretching with a partner to spot you.
15.
A single knee hug stretch should be done
A) standing.
B) sitting.
C) lying on your stomach.
D) lying on your back.
16.
Stretching movements that challenge the reflexes to adapt are known as
A) reflex-assisted stretching.
B) passive stretching.
C) reflex-adaptive stretches.
D) ballistic stretches.
17.
A __________ is the recommended modification for a deep knee bend.
A) modified bar stretch
B) forward lunge
C) bent-knee stretch
D) reverse hurdler stretch
18.
Because a toe touch stretch causes excessive strain on the lower back and knees, do a __________ stretch instead.
A) modified back hyperextension
B) modified quadriceps stretch
C) sit-and-reach
D) reverse hurdler stretch
19.
Which of the following stretches is a hazardous stretch that may cause injury?
A) The knee hug
B) The calf stretch
C) The adductor stretch
D) The stretch neck roll
20.
All of the following stretches help strengthen the legs and back EXCEPT
A) The single knee hug
B) The trunk stretch
C) The quadriceps stretch
D) The reverse hurdler stretch
21.
Match each term with the corresponding definition.
A. Plyometric training
B. Reflex-assisted stretching
C. Passive stretching
D. Hazardous stretches
E. Ballistic stretching
Have been linked to a number of sports and health related injuries, including sprains
Stretching with bobbing movements
Stretching where counterforce may be provided by a partner or an inanimate object
Stretches that allow your joints to move more quickly and with more explosive power
Training that includes bounding and jumping