Fit And Well Core Concepts and Labs in Physical Fitness and Wellness 4Th Canadian Edition by Thomas D. Fahey – Test Bank

$20.00

Pay And Download

 

Complete Test Bank With Answers

 

 

 

Sample Questions Posted Below

 

 

 

 

c5

Student: ___________________________________________________________________________

  1. Flexibility increases in response to stretching exercises.
    True    False

 

  1. Dynamic stretching includes forceful bouncing movements.
    True    False

 

  1. The flexibility of a joint is affected by its structure, the nature of the surrounding tissue and muscle elasticity and length.
    True    False

 

  1. Titin is a protein found in muscle that has elastic properties.
    True    False

 

  1. If one’s flexibility is pushed to the limit, it is possible to rupture connective tissue.
    True    False

 

  1. Soft tissue include skin, muscles, bones, tendons, and ligaments.
    True    False

 

  1. Two components of connective tissue are collages and elastin.
    True    False

 

  1. Elastic elongation is the long-term change in the length of muscles, tendons and ligaments.
    True    False

 

  1. When a muscle reaches its limit of flexibility, connective tissue becomes more brittle and may rupture.
    True    False

 

  1. Stretch receptors are structures in the muscle that need to be targeted in order to improve flexibility.
    True    False

 

  1. Stretches that involve bouncy movements are most effective for increasing an individual’s range of motion.
    True    False

 

  1. A slow stretch prompts a stronger reaction from proprioceptors.
    True    False

 

  1. Proprioceptive neuromuscular facilitation takes advantage of the nerve activity to improve flexibility.
    True    False

 

  1. Good flexibility provides benefits for the entire musculoskeletal system.
    True    False

 

  1. Increased flexibility has been shown to improve performance in some sports by allowing a person to exert force through a greater range of motion.
    True    False

 

  1. Good joint flexibility will prevent arthritis in older people.
    True    False

 

  1. Poor spinal stability puts pressure on the nerves leading out of the spinal column.
    True    False

 

  1. People will high spinal flexibility may have a decreased risk of injury.
    True    False

 

  1. Recent research suggests that exercise-induced muscle cramps are caused by decreased electrical activity within the affected muscle.
    True    False

 

  1. Yoga or tai-chi related flexibility exercises may reduce mental and physical tension.
    True    False

 

  1. The sit-and-reach test is the most commonly used flexibility test.
    True    False

 

  1. Stretching relieves tension and stress.
    True    False

 

  1. Flexibility is joint specific.
    True    False

 

  1. A stretch should be held in position for a minimum of 45 seconds.
    True    False

 

  1. It is beneficial to increase muscle temperature before stretching.
    True    False

 

  1. Following a stretching workout, muscle soreness that lasts more than 24 hours is an indication of overstretching.
    True    False

 

  1. Dynamic stretching includes forceful bouncing movements.
    True    False

 

  1. There are several ways to improve flexibility.
    True    False

 

  1. Stretching may temporarily decrease the degree of muscle soreness after exercise.
    True    False

 

  1. Dynamic stretching includes forceful bouncing movements.
    True    False

 

  1. In active stretching, an outside force or resistance assists your muscles and joints in moving through a range of motion.
    True    False

 

  1. Keeping track of your body position while stretching can help estimate progress.
    True    False

 

  1. An upper back stretch can effectively stretch the upper back.
    True    False

 

  1. Intervertebral disks are partially made up of water.
    True    False

 

  1. The thoracic vertebrae are found in the neck.
    True    False

 

  1. Intervertebral disks maintain the spaces between vertebrae.
    True    False

 

  1. There are 31 pairs of spinal nerves that branch off of the spinal cord.
    True    False

 

  1. The pelvic floor muscles are good examples of core muscles.
    True    False

 

  1. The most common site of back pain is the cervical region.
    True    False

 

  1. Smoking is a risk factor for low-back pain.
    True    False

 

  1. Numbness in the foot is a possible symptom of damaged intervertebral disks.
    True    False

 

  1. During any dynamic movement, the core muscles work together; some muscles shorten while others lengthen.
    True    False

 

  1. Sleeping on one’s stomach can reduce low-back pain.
    True    False

 

  1. Most cases of acute back pain last longer than a month.
    True    False

 

  1. Bed rest for at least 5 days is recommended in cases of acute back pain.
    True    False

 

  1. Exercise can help prevent and manage low-back pain.
    True    False

 

  1. Emphasize exercise to improve strength rather than endurance to protect the back from injury.
    True    False

 

  1. The best time of day to perform stretching exercises for the back is in the morning.
    True    False

 

  1. The back is more flexible after a good night’s sleep than it would be at the end of the day.
    True    False

 

  1. Flexibility is defined as:
    A. joint movement.
    B. range of movement at a joint.
    C. movement at a muscle pair.
    D. joint-muscle pair movement.

 

  1. Only one of the following statements about flexibility is TRUE. Which one is it?
    A. Good flexibility can slow joint deterioration.
    B. Flexibility is not joint specific.
    C. Flexibility improves strength.
    D. The best way to improve flexibility is by performing ballistic stretching on a regular basis.

 

  1. Stretching exercises should be performed:
    A. after a warm-up or workout.
    B. immediately before all high-performance activities.
    C. to the point of pain.
    D. while holding one’s breath.

 

  1. The flexibility of the joint is affected by all of the following, EXCEPT:
    A. joint structure.
    B. muscle elasticity.
    C. muscle length.
    D. Bone density

 

  1. Hinge joints allow for which type of movement?
    A. Movement in multiple directions/planes
    B. Movement forward and back
    C. Movement side to side
    D. Hinge joints are immovable

 

  1. Which one of the following is a significant determinant of flexibility?
    A. Mitochondria
    B. How fit the person is
    C. Level of cardiorespiratory fitness
    D. Muscle elasticity

 

  1. Joint capsules are:
    A. yellow fibres that make connective tissue flexible.
    B. sense organs in muscles that initiate nerve signals.
    C. semielastic structures that surround major joints.
    D. white fibres that provide support in connective tissue.

 

  1. Examples of soft tissues include all of the following EXCEPT:
    A. bone.
    B. muscle.
    C. ligament.
    D. tendon.

 

  1. Collagen and elastin are principal types of structures observed in the:
    A. nerve tissue.
    B. connective tissue.
    C. blood tissue.
    D. fat tissue.

 

  1. The yellow fibres that make connective tissue flexible are:
    A. collagen.
    B. elastin.
    C. titin.
    D. stretch receptors.

 

  1. Two principal types of connective tissue in a muscle are:
    A. collagen and myofibrils.
    B. myofibrils and elastin.
    C. myofibrils and disks.
    D. elastin and collagen.

 

  1. Proprioceptors are:
    A. devices used to measure flexibility.
    B. sense organs in muscles that respond to stretching.
    C. found inside the brain.
    D. muscle fibres with elastic properties.

 

  1. Nerves that send information about the muscular system are called:
    A. proceptors.
    B. proprioceptors.
    C. nerve receptors.
    D. motor units.

 

  1. All of the following are TRUE about the effect of tight muscles on joints, EXCEPT:
    A. joint deterioration.
    B. abnormal joint lubrication.
    C. increased range of motion.
    D. deterioration of cartilage cells within the joint.

 

  1. All of the following are TRUE about improved joint flexibility, EXCEPT:
    A. improved quality of life.
    B. good joint mobility.
    C. increased incidence of pain.
    D. improved elasticity of muscles, tendons, and ligaments.

 

  1. Poor lumbar spinal stability puts pressure on the nerves leading out from the spinal column, leading to:
    A. lower back pain.
    B. upper back pain.
    C. neck pain.
    D. good spinal mobility.

 

  1. Extreme joint flexibility reduces:
    A. mobility.
    B. stability.
    C. strength.
    D. endurance.

 

  1. Which of the following statements is false about flexibility?
    A. Numerous studies have found trunk flexibility improves back health.
    B. Good knee and hip flexion protect the spine.
    C. Research shows that poor flexibility can increase the risk of injury.
    D. Overstretching may decrease joint stability.

 

  1. While jogging, Melanie’s lower leg muscle begins to cramp. What is the treatment for her?
    A. Stop jogging immediately
    B. Hot compress
    C. Ice
    D. Mild stretching

 

  1. A complete flexibility workout should take how long?
    A. 5-10 minutes
    B. 35-45 minutes
    C. 10-30 minutes
    D. 35 minutes and more

 

  1. Health Canada recommends that stretching be performed at a minimum of:
    A. 1 day per week.
    B. 2 days per week.
    C. 4 days per week.
    D. 7 days per week.

 

  1. Health Canada recommends performing stretching exercises a minimum of _____ day(s) per week.
    A. 2-3
    B. 3-4
    C. 4-7
    D. at least one

 

  1. The stretching technique most commonly recommended by experts for general fitness is:
    A. static stretching.
    B. ballistic stretching.
    C. proprioceptive neuromuscular facilitation.
    D. passive stretching.

 

  1. Which of the following is false about proprioceptive neuromuscular facilitation technique?
    A. PNF techniques utilize reflexes initiated by both muscle and joint receptors to cause greater training effects.
    B. The contract-relax-contract stretching method requires a muscle to be stretched prior to contraction.
    C. The contract-relax stretching method requires a muscle contraction prior to being stretched.
    D. PNF allows more effective stretching and greater immediate increases in flexibility than static stretching.

 

  1. To improve flexibility, stretch the desired muscle:
    A. to the point of pain.
    B. to the point of mild discomfort.
    C. by bouncing into it.
    D. by having a partner push the muscle to the point of pain.

 

  1. Having a higher than average level of static flexibility enables a person to perform certain skills quite a bit better than individuals who are not as flexible. Which one of the following household activities is an example?
    A. Attempting to get something down from a high shelf just beyond reach
    B. Vacuuming
    C. Painting the walls
    D. Running up the stairs

 

  1. Ballistic stretches are considered dangerous because they:
    A. may cause a muscle to relax.
    B. may stimulate a muscular contraction during a stretch.
    C. do not increase flexibility.
    D. do not trigger action by stretch receptors.

 

  1. The stretching technique most commonly associated with injury is:
    A. static stretching.
    B. ballistic stretching.
    C. proprioceptive neuromuscular facilitation.
    D. active stretching.

 

  1. Contracting a muscle prior to stretching it is best described as an example of:
    A. active stretching.
    B. passive stretching.
    C. ballistic stretching.
    D. proprioceptive neuromuscular facilitation.

 

  1. Which type of stretching usually requires a partner?
    A. Ballistic
    B. Active
    C. Proprioceptive neuromuscular facilitation
    D. Static

 

  1. Daniel executes a lunge walk. He is demonstrating what type of stretching?
    A. Static
    B. Proprioceptive neuromuscular facilitation (PNF)
    C. Active
    D. Dynamic

 

  1. An essential component of safe passive stretching is:
    A. rapid movement.
    B. heavy resistance.
    C. extreme flexibility.
    D. good communication between partners.

 

  1. A disadvantage of active stretching is that it:
    A. takes a long time to perform each stretch.
    B. has a very high risk of injury.
    C. may not produce a sufficient stretch.
    D. requires a partner.

 

  1. The safest and most convenient stretching technique for general fitness is:
    A. active proprioceptive neuromuscular facilitation.
    B. active static stretching with an occasional passive assist.
    C. active ballistic stretching with an occasional passive assist.
    D. passive static stretching.

 

  1. Dynamic stretches are more challenging than static stretches, because:
    A. dynamic stretches requires strength.
    B. dynamic stretches has a decreased risk for muscle soreness.
    C. dynamic stretches requires balance and coordination.
    D. dynamic stretches does not increase flexibility.

 

  1. Denzel warms up for his soccer game by stretching each muscle for 15 seconds four times and then goes for a 5 minute run around the soccer field. This warm up routine:
    A. meets the guidelines recommended by Health Canada.
    B. would meet the guidelines by Health Canada if the stretches were held longer.
    C. would be fine if the cardio came first instead of second.
    D. is irresponsible as soccer players should avoid jogging before a game.

 

  1. The structures that absorb and disperse stress on the spine are:
    A. nerve roots.
    B. vertebral arches.
    C. intervertebral disks.
    D. spinal curves.

 

  1. The area of spine housing the largest intervertebral disks is the:
    A. cervical region.
    B. thoracic region.
    C. lumbar region.
    D. sacral region.

 

  1. From top to bottom, the five regions of the spine are:
    A. cervical, thoracic, lumbar, sacrum, and coccyx.
    B. cervical, sacrum, thoracic, lumbar, and coccyx.
    C. thoracic, cervical, sacrum, lumbar, and coccyx.
    D. thoracic, cervical, lumbar, coccyx, and sacrum.

 

  1. Which of the following is NOT a core muscle?
    A. Abdominal muscles
    B. Pelvic floor muscles
    C. Buttock muscles
    D. Shoulder muscles

 

  1. When Ryan sits, stands, or performs other activities, his core muscles stabilizes the _____ section of his body.
    A. mid-section
    B. upper section
    C. lower section
    D. Side sections

 

  1. The most common site of back pain is the _____ area.
    A. cervical
    B. lumbar
    C. thoracic
    D. coccyx

 

  1. Pain from a “slipped disk” is most likely the result of:
    A. pressure on a nerve root.
    B. damage to the vertebral body.
    C. pressure on the spinal cord.
    D. damage to the vertebral arch.

 

  1. Which of the following is NOT a lifestyle recommendation for preventing low-back pain in healthy individuals?
    A. Use lumbar support when walking
    B. Warm-up thoroughly before exercising
    C. Stop smoking and reduce stress
    D. Maintain a healthy body weight

 

  1. Which of the following statements about exercise for the prevention and management of low-back pain is FALSE?
    A. Exercises should be performed at least 3 days per week.
    B. Exercises should be done early in the morning.
    C. The exercise program should emphasize muscular endurance over muscular strength.
    D. The exercise program may need to be continued for 3 months before results are seen.

 

  1. The best treatment for acute back pain is:
    A. bed rest.
    B. application of heat followed by cold.
    C. application of cold followed by heat.
    D. a flexibility program.

 

  1. The best sleeping position for managing back pain is sleeping:
    A. on the side.
    B. on the back.
    C. on the stomach.
    D. with pillows under your back.

 

  1. Studies have shown that low-back pain has been linked to:
    A. poor flexibility in the groin.
    B. average flexibility in the lower back.
    C. collagen.
    D. poor trunk flexibility.

 

  1. Chronic back pain can be diagnosed if pain lasts longer than:
    A. a few days.
    B. a few weeks.
    C. one month.
    D. three months.

 

  1. Participating in a flexibility program is an activity that can enhance _____ wellness.
    A. environmental
    B. social
    C. emotional
    D. cardiorespiratory

 

  1. Low-back pain is most commonly caused by muscle imbalances between the:
    A. erector spinae muscles and pelvic muscles.
    B. abdominals and posterior spinals muscles.
    C. pelvic muscles and abdominals.
    D. transverse abdominals and rectus abdominus.

 

  1. The long-term lengthening and flexibility of muscles as a result of stretching is called __________.

 

 

 

 

  1. A nerve that sends information about the muscular and skeletal system to the nervous system is called a(n) __________.

 

 

 

 

  1. Tightness in the muscles in the front of your chest and overstretching and looseness in the upper spine, causing a rounding of the upper back, lead to a condition called _______________.

 

 

 

 

  1. The _______________ test is commonly used to assess flexibility.

 

 

 

 

  1. A minimum of _______________ days a week of flexibility training is recommended by Health Canada.

 

 

 

 

  1. The recommended rest period between stretches is __________.

 

 

 

 

  1. In _____________________ stretching, the muscles are stretched suddenly in forceful bouncing movements.

 

 

 

 

  1. In _____________________ stretching, the muscles are stretched by the contraction of the opposing muscles.

 

 

 

 

  1. The trunk muscles extending from the hips to the upper back are called the __________.

 

 

 

 

  1. A damaged disk that may bulge out between vertebrae and put pressure on a nerve root is referred to as a(n) _________________ disk.

 

 

 

 

  1. What are the two basic types of flexibility? Describe.

 

 

 

 

  1. List and describe in detail the various potential benefits of stretching.

 

 

 

 

  1. What is the Health Canada recommendation for stretching exercises? Describe.

 

 

 

 

  1. What are the various types of stretching techniques?

 

 

 

 

  1. Briefly describe the instructions for the following two exercises; a) Head Turns & Tilts, b) Towel Stretch.

 

 

 

 

  1. What are the various risk factors for low-back pain?

 

 

 

 

 

 

c5 Key

  1. Flexibility increases in response to stretching exercises.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #1
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

  1. Dynamic stretching includes forceful bouncing movements.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #2
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

  1. The flexibility of a joint is affected by its structure, the nature of the surrounding tissue and muscle elasticity and length.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #3
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-02 What Determines Flexibility?
 

  1. Titin is a protein found in muscle that has elastic properties.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #4
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-03 Joint Structure
 

  1. If one’s flexibility is pushed to the limit, it is possible to rupture connective tissue.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #5
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-03 Joint Structure
 

  1. Soft tissue include skin, muscles, bones, tendons, and ligaments.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #6
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

  1. Two components of connective tissue are collages and elastin.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #7
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

  1. Elastic elongation is the long-term change in the length of muscles, tendons and ligaments.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #8
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

  1. When a muscle reaches its limit of flexibility, connective tissue becomes more brittle and may rupture.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #9
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

  1. Stretch receptors are structures in the muscle that need to be targeted in order to improve flexibility.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #10
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

  1. Stretches that involve bouncy movements are most effective for increasing an individual’s range of motion.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #11
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

  1. A slow stretch prompts a stronger reaction from proprioceptors.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #12
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

  1. Proprioceptive neuromuscular facilitation takes advantage of the nerve activity to improve flexibility.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #13
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

  1. Good flexibility provides benefits for the entire musculoskeletal system.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #14
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-06 Benefits of Flexibility
 

  1. Increased flexibility has been shown to improve performance in some sports by allowing a person to exert force through a greater range of motion.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #15
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-07 Joint Health
 

  1. Good joint flexibility will prevent arthritis in older people.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #16
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-07 Joint Health
 

  1. Poor spinal stability puts pressure on the nerves leading out of the spinal column.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #17
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-08 Prevention of Low-Back Pain and Injuries
 

  1. People will high spinal flexibility may have a decreased risk of injury.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #18
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-08 Prevention of Low-Back Pain and Injuries
 

  1. Recent research suggests that exercise-induced muscle cramps are caused by decreased electrical activity within the affected muscle.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #19
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

  1. Yoga or tai-chi related flexibility exercises may reduce mental and physical tension.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #20
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

  1. The sit-and-reach test is the most commonly used flexibility test.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #21
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

  1. Stretching relieves tension and stress.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #22
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

  1. Flexibility is joint specific.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #23
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

  1. A stretch should be held in position for a minimum of 45 seconds.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #24
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

  1. It is beneficial to increase muscle temperature before stretching.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #25
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

  1. Following a stretching workout, muscle soreness that lasts more than 24 hours is an indication of overstretching.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #26
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Dynamic stretching includes forceful bouncing movements.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #27
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. There are several ways to improve flexibility.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #28
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Stretching may temporarily decrease the degree of muscle soreness after exercise.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #29
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Dynamic stretching includes forceful bouncing movements.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #30
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. In active stretching, an outside force or resistance assists your muscles and joints in moving through a range of motion.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #31
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Keeping track of your body position while stretching can help estimate progress.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #32
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-14 Making Progress
 

  1. An upper back stretch can effectively stretch the upper back.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #33
Learning Objective: 05-05 List safe stretching exercises for major joints
Topic: 05-15 Exercises to Improve Flexibility: A Sample Program
 

  1. Intervertebral disks are partially made up of water.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #34
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

  1. The thoracic vertebrae are found in the neck.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #35
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

  1. Intervertebral disks maintain the spaces between vertebrae.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #36
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

  1. There are 31 pairs of spinal nerves that branch off of the spinal cord.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #37
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

  1. The pelvic floor muscles are good examples of core muscles.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #38
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-18 Core Muscle Fitness
 

  1. The most common site of back pain is the cervical region.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #39
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

  1. Smoking is a risk factor for low-back pain.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Moderate
Fahey – Chapter 05 #40
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

  1. Numbness in the foot is a possible symptom of damaged intervertebral disks.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #41
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

  1. During any dynamic movement, the core muscles work together; some muscles shorten while others lengthen.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #42
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-20 Preventing Low-Back Pain
 

  1. Sleeping on one’s stomach can reduce low-back pain.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #43
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

  1. Most cases of acute back pain last longer than a month.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #44
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

  1. Bed rest for at least 5 days is recommended in cases of acute back pain.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #45
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

  1. Exercise can help prevent and manage low-back pain.
    TRUE

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Moderate
Fahey – Chapter 05 #46
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

  1. Emphasize exercise to improve strength rather than endurance to protect the back from injury.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #47
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

  1. The best time of day to perform stretching exercises for the back is in the morning.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #48
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-22 Managing Chronic Back Pain
 

  1. The back is more flexible after a good night’s sleep than it would be at the end of the day.
    FALSE

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #49
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-22 Managing Chronic Back Pain
 

  1. Flexibility is defined as:
    A.joint movement.
    B. range of movement at a joint.
    C. movement at a muscle pair.
    D. joint-muscle pair movement.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #50
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

  1. Only one of the following statements about flexibility is TRUE. Which one is it?
    A.Good flexibility can slow joint deterioration.
    B. Flexibility is not joint specific.
    C. Flexibility improves strength.
    D. The best way to improve flexibility is by performing ballistic stretching on a regular basis.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #51
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

  1. Stretching exercises should be performed:
    A.after a warm-up or workout.
    B. immediately before all high-performance activities.
    C. to the point of pain.
    D. while holding one’s breath.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #52
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

  1. The flexibility of the joint is affected by all of the following, EXCEPT:
    A.joint structure.
    B. muscle elasticity.
    C. muscle length.
    D. Bone density

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #53
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-02 What Determines Flexibility?
 

  1. Hinge joints allow for which type of movement?
    A.Movement in multiple directions/planes
    B. Movement forward and back
    C. Movement side to side
    D. Hinge joints are immovable

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #54
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-03 Joint Structure
 

  1. Which one of the following is a significant determinant of flexibility?
    A.Mitochondria
    B. How fit the person is
    C. Level of cardiorespiratory fitness
    D. Muscle elasticity

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #55
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-03 Joint Structure
 

  1. Joint capsules are:
    A.yellow fibres that make connective tissue flexible.
    B. sense organs in muscles that initiate nerve signals.
    C. semielastic structures that surround major joints.
    D. white fibres that provide support in connective tissue.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #56
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-03 Joint Structure
 

  1. Examples of soft tissues include all of the following EXCEPT:
    A.bone.
    B. muscle.
    C. ligament.
    D. tendon.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #57
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

  1. Collagen and elastin are principal types of structures observed in the:
    A.nerve tissue.
    B. connective tissue.
    C. blood tissue.
    D. fat tissue.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #58
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

  1. The yellow fibres that make connective tissue flexible are:
    A.collagen.
    B. elastin.
    C. titin.
    D. stretch receptors.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #59
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

  1. Two principal types of connective tissue in a muscle are:
    A.collagen and myofibrils.
    B. myofibrils and elastin.
    C. myofibrils and disks.
    D. elastin and collagen.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #60
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

  1. Proprioceptors are:
    A.devices used to measure flexibility.
    B. sense organs in muscles that respond to stretching.
    C. found inside the brain.
    D. muscle fibres with elastic properties.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #61
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

  1. Nerves that send information about the muscular system are called:
    A.proceptors.
    B. proprioceptors.
    C. nerve receptors.
    D. motor units.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #62
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

  1. All of the following are TRUE about the effect of tight muscles on joints, EXCEPT:
    A.joint deterioration.
    B. abnormal joint lubrication.
    C. increased range of motion.
    D. deterioration of cartilage cells within the joint.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #63
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-07 Joint Health
 

  1. All of the following are TRUE about improved joint flexibility, EXCEPT:
    A.improved quality of life.
    B. good joint mobility.
    C. increased incidence of pain.
    D. improved elasticity of muscles, tendons, and ligaments.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #64
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-07 Joint Health
 

  1. Poor lumbar spinal stability puts pressure on the nerves leading out from the spinal column, leading to:
    A.lower back pain.
    B. upper back pain.
    C. neck pain.
    D. good spinal mobility.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #65
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-08 Prevention of Low-Back Pain and Injuries
 

  1. Extreme joint flexibility reduces:
    A.mobility.
    B. stability.
    C. strength.
    D. endurance.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #66
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-08 Prevention of Low-Back Pain and Injuries
 

  1. Which of the following statements is false about flexibility?
    A.Numerous studies have found trunk flexibility improves back health.
    B. Good knee and hip flexion protect the spine.
    C. Research shows that poor flexibility can increase the risk of injury.
    D. Overstretching may decrease joint stability.

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #67
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

  1. While jogging, Melanie’s lower leg muscle begins to cramp. What is the treatment for her?
    A.Stop jogging immediately
    B. Hot compress
    C. Ice
    D. Mild stretching

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #68
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

  1. A complete flexibility workout should take how long?
    A.5-10 minutes
    B. 35-45 minutes
    C. 10-30 minutes
    D. 35 minutes and more

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #69
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

  1. Health Canada recommends that stretching be performed at a minimum of:
    A.1 day per week.
    B. 2 days per week.
    C. 4 days per week.
    D. 7 days per week.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #70
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

  1. Health Canada recommends performing stretching exercises a minimum of _____ day(s) per week.
    A.2-3
    B. 3-4
    C. 4-7
    D. at least one

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Easy
Fahey – Chapter 05 #71
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

  1. The stretching technique most commonly recommended by experts for general fitness is:
    A.static stretching.
    B. ballistic stretching.
    C. proprioceptive neuromuscular facilitation.
    D. passive stretching.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #72
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Which of the following is false about proprioceptive neuromuscular facilitation technique?
    A.PNF techniques utilize reflexes initiated by both muscle and joint receptors to cause greater training effects.
    B. The contract-relax-contract stretching method requires a muscle to be stretched prior to contraction.
    C. The contract-relax stretching method requires a muscle contraction prior to being stretched.
    D. PNF allows more effective stretching and greater immediate increases in flexibility than static stretching.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #73
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. To improve flexibility, stretch the desired muscle:
    A.to the point of pain.
    B. to the point of mild discomfort.
    C. by bouncing into it.
    D. by having a partner push the muscle to the point of pain.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #74
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Having a higher than average level of static flexibility enables a person to perform certain skills quite a bit better than individuals who are not as flexible. Which one of the following household activities is an example?
    A.Attempting to get something down from a high shelf just beyond reach
    B. Vacuuming
    C. Painting the walls
    D. Running up the stairs

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Easy
Fahey – Chapter 05 #75
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Ballistic stretches are considered dangerous because they:
    A.may cause a muscle to relax.
    B. may stimulate a muscular contraction during a stretch.
    C. do not increase flexibility.
    D. do not trigger action by stretch receptors.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #76
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. The stretching technique most commonly associated with injury is:
    A.static stretching.
    B. ballistic stretching.
    C. proprioceptive neuromuscular facilitation.
    D. active stretching.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Difficult
Fahey – Chapter 05 #77
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Contracting a muscle prior to stretching it is best described as an example of:
    A.active stretching.
    B. passive stretching.
    C. ballistic stretching.
    D. proprioceptive neuromuscular facilitation.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #78
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Which type of stretching usually requires a partner?
    A.Ballistic
    B. Active
    C. Proprioceptive neuromuscular facilitation
    D. Static

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Difficult
Fahey – Chapter 05 #79
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Daniel executes a lunge walk. He is demonstrating what type of stretching?
    A.Static
    B. Proprioceptive neuromuscular facilitation (PNF)
    C. Active
    D. Dynamic

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #80
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. An essential component of safe passive stretching is:
    A.rapid movement.
    B. heavy resistance.
    C. extreme flexibility.
    D. good communication between partners.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #81
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. A disadvantage of active stretching is that it:
    A.takes a long time to perform each stretch.
    B. has a very high risk of injury.
    C. may not produce a sufficient stretch.
    D. requires a partner.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #82
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. The safest and most convenient stretching technique for general fitness is:
    A.active proprioceptive neuromuscular facilitation.
    B. active static stretching with an occasional passive assist.
    C. active ballistic stretching with an occasional passive assist.
    D. passive static stretching.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #83
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Dynamic stretches are more challenging than static stretches, because:
    A.dynamic stretches requires strength.
    B. dynamic stretches has a decreased risk for muscle soreness.
    C. dynamic stretches requires balance and coordination.
    D. dynamic stretches does not increase flexibility.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #84
Learning Objective: 05-05 List safe stretching exercises for major joints
Topic: 05-13 Types of Stretching Techniques
 

  1. Denzel warms up for his soccer game by stretching each muscle for 15 seconds four times and then goes for a 5 minute run around the soccer field. This warm up routine:
    A.meets the guidelines recommended by Health Canada.
    B. would meet the guidelines by Health Canada if the stretches were held longer.
    C. would be fine if the cardio came first instead of second.
    D. is irresponsible as soccer players should avoid jogging before a game.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Difficult
Fahey – Chapter 05 #85
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-13 Types of Stretching Techniques
 

  1. The structures that absorb and disperse stress on the spine are:
    A.nerve roots.
    B. vertebral arches.
    C. intervertebral disks.
    D. spinal curves.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #86
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-16 Preventing and Managing Low-Back Pain
 

  1. The area of spine housing the largest intervertebral disks is the:
    A.cervical region.
    B. thoracic region.
    C. lumbar region.
    D. sacral region.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #87
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

  1. From top to bottom, the five regions of the spine are:
    A.cervical, thoracic, lumbar, sacrum, and coccyx.
    B. cervical, sacrum, thoracic, lumbar, and coccyx.
    C. thoracic, cervical, sacrum, lumbar, and coccyx.
    D. thoracic, cervical, lumbar, coccyx, and sacrum.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #88
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-17 Function and Structure of the Spine
 

  1. Which of the following is NOT a core muscle?
    A.Abdominal muscles
    B. Pelvic floor muscles
    C. Buttock muscles
    D. Shoulder muscles

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #89
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-18 Core Muscle Fitness
 

  1. When Ryan sits, stands, or performs other activities, his core muscles stabilizes the _____ section of his body.
    A.mid-section
    B. upper section
    C. lower section
    D. Side sections

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Easy
Fahey – Chapter 05 #90
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-18 Core Muscle Fitness
 

  1. The most common site of back pain is the _____ area.
    A.cervical
    B. lumbar
    C. thoracic
    D. coccyx

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #91
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

  1. Pain from a “slipped disk” is most likely the result of:
    A.pressure on a nerve root.
    B. damage to the vertebral body.
    C. pressure on the spinal cord.
    D. damage to the vertebral arch.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #92
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

  1. Which of the following is NOT a lifestyle recommendation for preventing low-back pain in healthy individuals?
    A.Use lumbar support when walking
    B. Warm-up thoroughly before exercising
    C. Stop smoking and reduce stress
    D. Maintain a healthy body weight

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #93
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-20 Preventing Low-Back Pain
 

  1. Which of the following statements about exercise for the prevention and management of low-back pain is FALSE?
    A.Exercises should be performed at least 3 days per week.
    B. Exercises should be done early in the morning.
    C. The exercise program should emphasize muscular endurance over muscular strength.
    D. The exercise program may need to be continued for 3 months before results are seen.

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #94
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-20 Preventing Low-Back Pain
 

  1. The best treatment for acute back pain is:
    A.bed rest.
    B. application of heat followed by cold.
    C. application of cold followed by heat.
    D. a flexibility program.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Easy
Fahey – Chapter 05 #95
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

  1. The best sleeping position for managing back pain is sleeping:
    A.on the side.
    B. on the back.
    C. on the stomach.
    D. with pillows under your back.

 

Accessibility: Keyboard Navigation
Blooms: Application
Difficulty: Moderate
Fahey – Chapter 05 #96
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

  1. Studies have shown that low-back pain has been linked to:
    A.poor flexibility in the groin.
    B. average flexibility in the lower back.
    C. collagen.
    D. poor trunk flexibility.

 

Accessibility: Keyboard Navigation
Blooms: Knowledge
Difficulty: Easy
Fahey – Chapter 05 #97
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-21 Managing Acute Back Pain
 

  1. Chronic back pain can be diagnosed if pain lasts longer than:
    A.a few days.
    B. a few weeks.
    C. one month.
    D. three months.

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Easy
Fahey – Chapter 05 #98
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-22 Managing Chronic Back Pain
 

  1. Participating in a flexibility program is an activity that can enhance _____ wellness.
    A.environmental
    B. social
    C. emotional
    D. cardiorespiratory

 

Accessibility: Keyboard Navigation
Blooms: Comprehension
Difficulty: Moderate
Fahey – Chapter 05 #99
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-23 Exercises for the Prevention and Management of Low-Back Pain
 

  1. Low-back pain is most commonly caused by muscle imbalances between the:
    A.erector spinae muscles and pelvic muscles.
    B. abdominals and posterior spinals muscles.
    C. pelvic muscles and abdominals.
    D. transverse abdominals and rectus abdominus.

 

Accessibility: Keyboard Navigation
Blooms: Analysis
Difficulty: Difficult
Fahey – Chapter 05 #100
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-23 Exercises for the Prevention and Management of Low-Back Pain
 

  1. The long-term lengthening and flexibility of muscles as a result of stretching is called __________.

plastic elongation

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #101
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-04 Muscle Elasticity and Length
 

  1. A nerve that sends information about the muscular and skeletal system to the nervous system is called a(n) __________.

proprioceptor

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #102
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-05 Nervous System Regulation
 

  1. Tightness in the muscles in the front of your chest and overstretching and looseness in the upper spine, causing a rounding of the upper back, lead to a condition called _______________.

kyphosis

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #103
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

  1. The _______________ test is commonly used to assess flexibility.

sit-and-reach

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #104
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-10 Assessing Flexibility
 

  1. A minimum of _______________ days a week of flexibility training is recommended by Health Canada.

2-3

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #105
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

  1. The recommended rest period between stretches is __________.

30-60 seconds

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #106
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

  1. In _____________________ stretching, the muscles are stretched suddenly in forceful bouncing movements.

ballistic

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #107
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. In _____________________ stretching, the muscles are stretched by the contraction of the opposing muscles.

active muscle

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #108
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. The trunk muscles extending from the hips to the upper back are called the __________.

core muscles

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #109
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

  1. A damaged disk that may bulge out between vertebrae and put pressure on a nerve root is referred to as a(n) _________________ disk.

slipped or herniated

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #110
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-19 Causes of Back Pain
 

  1. What are the two basic types of flexibility? Describe.
  • Static flexibility refers to the ability to hold an extended position at one end or point in a joint’s range of motion. For example, static flexibility determines how far you could extend your arm across the front of your body or out to the side. Static flexibility depends on your ability to tolerate stretched muscles, the structure of a joint, and the tightness of muscles, tendons, and ligaments.
    · Dynamic flexibility is the ability to move a joint through its range of motion with little resistance. For example, dynamic flexibility affects your ability to pitch a ball, or swing a golf club. Dynamic flexibility depends on static flexibility, but it also involves strength, coordination, and resistance to movement.

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #111
Learning Objective: 05-01 List the factors that affect a joints flexibility
Topic: 05-01 Types of Flexibility
 

  1. List and describe in detail the various potential benefits of stretching.

Relief of aches and pains: Studying or working in one place for a long time can make your muscles tense. Stretching helps relieve tension, so you can go back to work refreshed and effective.
Relief of muscle cramps: Recent research suggests that exercise-related muscle cramps are caused by increased electrical activity within the affected muscle. The best treatment for muscle cramps is gentle stretching, which reduces the electrical activity and allows the muscle to relax.
Improved body position and strength for sports (and life): Good flexibility lets a person assume more efficient body positions and exert force through a greater range of motion. For example, swimmers with more flexible shoulders have stronger strokes because they can pull their arms through the water in the optimal position. Some studies suggest that flexibility training enhances strength development. Do not use stretching however, to enable yourself to exercise excessively.
Maintenance of good posture and balance: Good flexibility also contributes to body symmetry and good posture. Bad posture can gradually change your body structure. Sitting in a slumped position, for example, can lead to tightness in the muscles in the front of your chest and overstretching and looseness in the upper spine, causing a rounding of the upper back. This condition, called kyphosis, is common in older people. It may be prevented by stretching regularly.
Relaxation through flexibility: Exercises reduce mental tension, slow your breathing rate, and reduce blood pressure.
Improving impaired mobility: Stretching often decreases pain and improves functional capacity in people with arthritis, stroke, or muscle and nerve diseases and in people who are recovering from surgery or injury.

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #112
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises
Topic: 05-09 Additional Potential Benefits
 

  1. What is the Health Canada recommendation for stretching exercises? Describe.

Health Canada recommends that stretching exercises be performed a minimum of 2–3 days a week, but ideally they should be performed 4-7 days a week. Doing these exercises often will provide the most benefit. It is best to stretch when your muscles are warm, so try incorporating your stretching program into your cool-down after cardiorespiratory endurance exercise or weight training.

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #113
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury
Topic: 05-12 Applying the FITT Principle
 

  1. What are the various types of stretching techniques?

Static Stretching
Ballistic Stretching
Dynamic (functional) Stretching
Proprioceptive Neuromuscular Facilitation (PNF)
Passive Vs. Active Stretching

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #114
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles
Topic: 05-13 Types of Stretching Techniques
 

  1. Briefly describe the instructions for the following two exercises; a) Head Turns & Tilts, b) Towel Stretch.

EXERCISE 1 Head Turns and Tilts

Areas stretched: Neck
Instructions:

Head turns: Turn your head to the right and hold the stretch. Repeat to the left.
Head tilts: Tilt your head to the left and hold the stretch. Repeat to the right.

EXERCISE 2 Towel Stretch

Areas stretched: Triceps, shoulders and chest
Instructions: Roll up a towel and grasp it with both hands, palms down. With your arms straight, slowly lift it back over your head as far as possible. The closer together your hands are, the greater the stretch.

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #115
Learning Objective: 05-05 List safe stretching exercises for major joints
Topic: 05-15 Exercises to Improve Flexibility: A Sample Program
 

  1. What are the various risk factors for low-back pain?

The following are the various risk factors that can cause low-back pain:

age greater than 34 years
degenerative diseases such as arthritis or osteoporosis
a family or personal history of back pain or trauma, a sedentary lifestyle, low job satisfaction
low socioeconomic status
smoking increases risk because smoking appears to increase degenerative changes in the spine
excess body weight also increases strain on the back
psychological stress or depression can cause muscle tension and back pain
occupations and activities associated with low-back pain are those involving physically hard work, such as frequent lifting, twisting, bending, standing up, or straining in forced positions; those requiring high concentration demands (such as computer programming); and those involving vibrations affecting the entire body (such as truck driving).

 

Blooms: Knowledge
Difficulty: Moderate
Fahey – Chapter 05 #116
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed
Topic: 05-16 Preventing and Managing Low-Back Pain
 

 

 

c5 Summary

Category # of Questions
Accessibility: Keyboard Navigation 100
Blooms: Analysis 9
Blooms: Application 20
Blooms: Comprehension 36
Blooms: Knowledge 51
Difficulty: Difficult 40
Difficulty: Easy 36
Difficulty: Moderate 40
Fahey – Chapter 05 116
Learning Objective: 05-01 List the factors that affect a joints flexibility 29
Learning Objective: 05-02 Identify the potential benefits of flexibility and stretching exercises 17
Learning Objective: 05-03 Describe the intensity; duration; and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury 10
Learning Objective: 05-04 Describe the different types of stretching exercises and how they affect muscles 22
Learning Objective: 05-05 List safe stretching exercises for major joints 3
Learning Objective: 05-06 Explain how low-back pain can be prevented and managed 35
Topic: 05-01 Types of Flexibility 6
Topic: 05-02 What Determines Flexibility? 2
Topic: 05-03 Joint Structure 5
Topic: 05-04 Muscle Elasticity and Length 9
Topic: 05-05 Nervous System Regulation 7
Topic: 05-06 Benefits of Flexibility 1
Topic: 05-07 Joint Health 4
Topic: 05-08 Prevention of Low-Back Pain and Injuries 4
Topic: 05-09 Additional Potential Benefits 7
Topic: 05-10 Assessing Flexibility 1
Topic: 05-12 Applying the FITT Principle 10
Topic: 05-13 Types of Stretching Techniques 23
Topic: 05-14 Making Progress 1
Topic: 05-15 Exercises to Improve Flexibility: A Sample Program 2
Topic: 05-16 Preventing and Managing Low-Back Pain 2
Topic: 05-17 Function and Structure of the Spine 6
Topic: 05-18 Core Muscle Fitness 3
Topic: 05-19 Causes of Back Pain 7
Topic: 05-20 Preventing Low-Back Pain 3
Topic: 05-21 Managing Acute Back Pain 8
Topic: 05-22 Managing Chronic Back Pain 3
Topic: 05-23 Exercises for the Prevention and Management of Low-Back Pain 2

 

There are no reviews yet.

Add a review

Be the first to review “Fit And Well Core Concepts and Labs in Physical Fitness and Wellness 4Th Canadian Edition by Thomas D. Fahey – Test Bank”

Your email address will not be published. Required fields are marked *

Category:
Updating…
  • No products in the cart.