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Muscular Flexibility
updated 5 years ago by Devalon_N_Burk
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1

The achievable range of motion at a joint or group of joints without causing

injury.

Flexibility

2

Partial dislocation of a joint.

Subluxation

3

Moving the joints beyond the accustomed range of motion.

Stretching

4

When is the best time to stretch?

After an appropriate warm-up phase.

5

Stretching should be performed to the point of:

"mild tension" or "limits of discomfort".

6

How long should you hold a stretch position?

10 to 30 seconds.

7

Benefits of good flexibility are:

Increases circulation to muscles, prevents low back pain, improves and

maintains good postural alignment.

8

Regular stretching helps to decrease:

Aches and pains caused by psychological stress, anxiety, blood pressure,

and breathing rate.

9

Dysmenorrhea

painful menstruation

10

Muscular flexibility relates primarily to:

genetic factors.

11

The permanent lengthening of soft tissue is:

Plastic elongation

12

The temporary lengthening of soft tissue is:

elastic elongation.

13

Aerobic exercises raise body temperatures, facilitating ____.

elastic elongation.

14

Good posture:

improves balance and endurance, protects against misalignment-related

pains, and prevents falls.

15

Static stretching or slow-sustained stretching:

exercises in which the muscles are lengthened gradually through a joints complete range of motion.

16

Passive stretching:

Stretching exercises performed with the aid of an external force applied

by either an individual or an external apparatus.

17

Ballistic stretching:

Stretching exercises performed with jerky, rapid, and bouncy movements.

18

Dynamic stretching:

Stretching exercises that require speed of movement, momentum, and

active muscular effort to help increase the range of motion around a joint

or group of joints.

19

Controlled ballistic stretching:

Exercises done with slow, short, gentle, and sustained movements.

20

Proprioceptive neuromuscular facilitation (PNF):

A mode of stretching that uses reflexes and neuromuscular principles to

relax the muscles being stretched.

21

Intensity:

In flexibility exercises, the degree of stretch to the point of mild tension or

limits of discomfort.

22

Repetitions:

The number of times a given resistance is performed. Repeat 2 to 4 times,

holding the final position between 10 and 30 seconds per repetition, with a

cumulative goal of 60 seconds per repetition.

23

Flexibility exercises should be conducted a minimum of 2 or 3 days per week, but ideally ___ to ___ a week. (Frequency)

5 to 7 days

24

Mode:

Static, dynamic, or (PNF) stretching to include all major muscle/tendon

groups of the body.

25

When should you stretch?

Following cardiorespiratory or strength-training exercises, or as a stand-

alone program.

26

Contraindicated exercises:

Exercises that are not recommended because they may cause injury to a

person.

27

With lower back pain, when should you call a doctor?

numbness in the legs, trouble urinating, leg weakness, fever, unintentional

weight loss, persistent severe pain even at rest.

28

Chronic back pain:

persists longer than 3 months.

29

Acute back pain:

Lasts few days or weeks.