Question: what does static flexibility depend?

Answer: The ability to hold an extended position at one end or point in a joint's range of motion

Question: What determines flexibility?

Answer: The nature and structure of a joint

Question: What are joint capsules?

Answer: Semi-elastic structures composed primarily of connective tissues; surround major parts

Question: What are the yellow fibers that make connective tissue flexible?

Answer: Elastin

Question: Which is a proprioceptor?

Answer: Nerve that sends information about the muscular and skeletal systems to the nervous system

Question: What is one likely outcome of good flexibility?

Answer: Prevention of low-back pain and injuries

Question: What is one benefit of stretching?

Answer: Becoming more flexible

Question: Name a benefit that comes with flexibility?

Answer: Improved body position and strength for spine and life

Question: What is the long-term lengthening of connective tissues called?

Answer: Plastic Elongation

Question: Which test is used to determine the flexibility of muscles in the hamstrings?

Answer: Sit-and-reach

Question: According to the American College of Sports Medicine (ACSM), how many days a week should one perform stretching exercises?

Answer: 2-3 days

Question: How many repetitions of a stretch should you do during a stretching session?

Answer: 44961

Question: Which stretching technique do experts recommend for general fitness?

Answer: Static stretching

Question: Why are ballistic stretches considered dangerous?

Answer: heighten activities that cause muscle to contract by triggering strong responses from the nerves can cause a reflux muscle contraction that make it harder to stretch

Question: Which stretching technique is most commonly associated with injury?

Answer: Ballistic stretching

Question: What is the focus of dynamic stretching?

Answer: Move slowly and fluidly through range of motion in a controlled manner

Question: What type of stretching features contracting a muscle prior to stretching?

Answer: Active

Question: Which is an essential component of safe passive stretching?

Answer: Communication between you and partner

Question: What is a disadvantage of active stretching?

Answer: A person may not be able to produce enough stretch to increase flexibility using only the contraction of opposing muscle groups

Question: What is considered one of the safest stretching techniques?

Answer: Static

Question: The modified hurdler stretch targets which muscles?

Answer: Hamstrings

Question: What is most likely to cause back pain?

Answer: Injury, poor posture, weak muscles

Question: What is a function of the spinal column?

Answer: Protection of spinal cord and provides stiffening for the body and attachement for the pectoral and pelvic girdles & many muscles

Question: What structures absorb and disperse stress on the spine?

Answer: Intervertebral disc

Question: What is the most common site of back pain?

Answer: Lumbar area

Question: slowly and genetly stretched and then held in the stretched position

Answer: Static stretching

Question: stretched by the force generated as a body part is repeatedly bounced, swung or jerked

Answer: Ballistic stretching

Question: stretched by moving joints slowly and fluidly through their rand of motion in a controlled manner (also called functional stretching)

Answer: Dynamic stretching

Question: uses reflexes initiated by both muscle and joint nerves to achieve greater training effects

Answer: Proprioceptive neuromuscular facilitation

Question: stretched by force applied by an outside source

Answer: Passive stretching

Question: stretched by the contraction of the opposing muscles

Answer: Active stretching

Question: List and explain at least four strategies for preventing low-back pain. Briefly describe the recommended strategies for managing acute and chronic low-back pain.

Answer: Use a supportive seat and a medium-firm mattressWarm up thoroughly before exercising Stop smoking, and reduce stressMaintain a healthy weight. Excess fat contributes to poor posture, which can place harmful stresses on the spine.Acute: apply cold/heat; ibuprofen; bed rest; exerciseChronic: meds; exercise; yoga; chiropractor

Question: How many cervical vertebrae are there?

Answer: 7

Question: How many thoracic vertebrae are there?

Answer: 12

Question: How many lumbar vertebrae are there?

Answer: 5

Question: How many vertebrae are there at the base of the spine which fused into two sections and form the sacrum and the coccyx?

Answer: 9

Question: intervertebral disks

Answer: made of cartilage, separate and cushion the vertebrae from each other

Question: nerve roots

Answer: the bases of the 31 pairs of spinal nerves that branch off the spinal cord through spaces between vertebrae