Help
Options
Didn't know it?
click below
click below
Knew it?
click below
click below
Don't Know
Remaining cards (0)
Know
retry
shuffle
restart
0:00
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
Fitness Exam 2 5
Fitness Exam 2
| Question | Answer |
|---|---|
| Flexibility | The ability to move joints freely through their full range of motion |
| Five structural limitations to movement | 1. The shape of bones 2. Stiff muscles 3. Connective tissues (ligaments & cartilage) 4. Tendons 5. Tight skin |
| Benefits of Flexibility | • Increased joint mobility • More efficient body movement • Better posture • Prevents lower back pain (LBP) –Hypokinetic disease |
| Posture | The position of your joints that you hold while standing or sitting |
| Good posture: body in alignment | Holding positions that place the least amount of strain on supporting muscles and ligaments of a joint |
| Bad posture: body out of alignment | Holding positions that stretch muscles on one side of joint, while shortening them on other side (over time leads to pain/joint damage) |
| Routine strength and flexibility exercises help | correct imbalances and prevent future problems |
| Benefits of good posture:(1) | –Minimizes joint wear and prevents arthritis –Reduces stress on the ligaments in the spine –Prevents spinal nerve stress/associated pains –Prevents muscle fatigue(2) |
| Benefits of good posture:(2) | –Prevents strains or overuse problems –Prevents backache and muscular pain –Contributes to good appearance (2) |
| Assessing Flexibility | No single test can measure total body flexibility |
| Sit-and-reach test | –Measures ability to flex the trunk –Focuses on lower back muscles & hamstrings |
| Shoulder flexibility test | –Measures range of motion at the shoulder |
| FITT for Flexibility | • Prescription will vary depending on initial flexibility level • Exercises should be static or PNF stretches |
| • Starter phase | – Frequency: 2 sessions per week – Intensity: 5-minute session/hold for 10 seconds/mild discomfort – Time/duration: 3 weeks |
| • Slow progression phase | – Frequency: 3–4 sessions per week – Intensity: 10–30-minute sessions/hold for 15–30 seconds/mild discomfort – Time/duration: 6–12 weeks |
| • Maintenance phase | – Frequency: 4–5 sessions per week – Intensity: 30-minute sessions/hold stretches up to 30 seconds – Time/duration: start after about week 16 depending on progress |
| • Dynamic stretching | – Goal is to prepare body to exercise – Conducted prior to exercise and highly recommended – Fluid, controlled motion of joint through full ROM – Increases blood flow to muscles/joints – Increases neuromuscular activity between CNS and PNS |
| • Ballistic stretching | – Rapid, forceful, bouncing movements – More likely to cause injury and thus not recommended |
| • Static stretching | – Goal is to increase flexibility and recover from exercise – Most effective method to increase flexibility at end of exercise, not prior to exercise – Slow lengthening of muscles, held for fixed periods |
| • Proprioceptive neuromuscular facilitation (PNF) | – Series of motions combining stretching with alternately contracting and relaxing muscles • Relies on contract-relax (CR) and contract- relax/antagonist contract (CRAC) stretching |
Created by:
MathMatt
Popular Fitness sets