Kin 281 Final 2

Front 1

____ is the range of motion possible about a given joint or series of joints.

Back 1

Flexibility

Front 2

___ is the mobilization, freedom to move, or the range of motion (ROM) available in a joint or group of joints.

Back 2

Flexiblity

Front 3

Factors that affect flexibility:
-___
-___
-___
-___
-___

Back 3

Bone structure - jt. type

Tissue - fat,skin,scar, muscle

Tendon and ligament

Age - fibrosis

Sex - females more flexible

Front 4

List 5 factors that affect fexibility.

Back 4

injury, improper training, sedentary lifestyle, excessive body fat, poor posture

Front 5

____ refers to the portion of total ROM through which a jt. may be moved passively with no conctraction required.

Back 5

Passive Flexibility

Front 6

___ refers to the portion of total ROM through which a joint can be moved by an active muscle contraction.

Back 6

Active Flexibility

Front 7

___ is a ROM that is observed at a specific jt. and is isolated to that joint.

Back 7

True Flexibility

Front 8

___ is a ROM that is observed at a specific jt. but not isolated to that jt, rather the motion involves movement within other jts in the kinematic chain.

Back 8

Apparent Flexibility

Front 9

___ is the muscle that contracts to produce a movement.

Back 9

Agonist

Front 10

___ is the muscle being stretched in response to contraction of the agonist muscle.

Back 10

Antagonist

Front 11

List reasons for the importance of flexibility.

Back 11

Increased ROM

Improved performance

Injury prevention (exercise tightens/shortens muscle so more vulnerable; must protect form soft-tissue injuries)

Cool down phase - return muscles to normal length

Front 12

Static stretching involves:
-slowly stretching to a point of ___ ___

-holding the end position for ____ sec

- relaxing and elongating muscle

NOte: Static stretching does not involve ____.

Back 12

slight discomfort

20-30 sec

Stretch reflex

Front 13

Ballistic Stretching involves:

- ____ in and out of a stretched position

- active muscular effort

- ___ ____ is not held

- triggers ___ ___

- causes large amounts of ___ ___

Back 13

bouncing

end position

stretch reflex

uncontrollable momentum

Front 14

Dynamic Stretching involves:
- ___ ____ movements

- utilizes ___ of movements but avoids ____

- is ___ movement at end range

- develops ___ ___

Back 14

activity specific

utilizes seed avoids bouncing

controlled

active flexibility

Front 15

PNF involves:
- both passive and active actions

- facilitates ___ ____

Back 15

muscular inhibition

Front 16

Muscle Spindles:
- run ___ to muscle fibres
- monitor changes in ___ ____
- cause the ___ ____
- sensory neuron in the muscle spindle innervates a ____ neuron in the ___
- there is a greater stretch if muscle spindles are not ____

Back 16

parallel

muscle length

stretch reflex

motor neuron in the spine

activated

Front 17

Golgi Tendon Organ:
- is a ____ near the _____ junction
- sensitive to increase in ____ ____
- causes a muscle to reflexively ____ thus decreasing ____
- invovles ___ ___ (when relaxation in the muscle experiencing increased tension)
- also involves ___ ____ (relaxation in the muscle opposing the muscle experiencing increased tension)

Back 17

mechanoreceptor near the musculotendinous jxn

muscle tension

reflexively relax decreasing tension

autogenic inhibition

reciprocal inhibition

Front 18

Stretching ___X/wk shown to ___ flexibility

Stretching ___X/wk shown to ___ flexibilty

Must be held for ___ sec for increases in flexibility to occur

CPA Guide recommneds ___ days/wk for adults and ___ for older adults

Back 18

2X/wk improves

1X/wk maintains

30sec

4-7 adults, daily older adults

Front 19

SAM stands for ___ ____ ____.

Back 19

Stability Alignment Movement

Front 20

In SAM, Stability means:
-specific to a joint and ___ of movement
-stablility maintained ___
-proximal and distal to jt should be stable

Back 20

direction

throughout

Front 21

In SAM, Alignment means:
- should ___/____ activity position
- ensures proper ___ and ___

Back 21

mimic/mirror

movement and stability

Front 22

In SAM, Movement means:
- should be slow and ___
- should be isolated to ___ and direction of movement
- should not disrupt ___ or ___

Back 22

smooth

joint

stability or alignment

Front 23

Stretching Guidlines:
- general to specific
-major to specific jts
-progress from static to dynamic
-stretch actively through full ROM
-aim for a ___% diff b/w active and passive values

Back 23

5%

Front 24

List 3 reasons for flexibility improvement.

Back 24

increased extensibility of ct

decreased muscular tension

increased coordination of body segments (stronger agonist)

Front 25

List 6 controversial stretches.

Back 25

Hurdler's Stretch

Inverted Hurdler's

Deep knee bend

Standing toe touch

Arch and bridge

Standing torso twist

Front 26

What is the basic principle of yoga?

Back 26

To achieve an increased state of concentration aand awareness.

Front 27

List 7 physical benefits of yoga.

Back 27

- increasing and maintaining flexbility of spine
- corrects body posture
- tone/rejuvenate nervous system
- gentle stretching, twisting, bending makes other jts + muscles flexible
- massages glands/organs
- improved circulation
- release tension

Front 28

At rest ___ L of blood are pumped in one minute.

Back 28

5

Front 29

During exercise, ____ L of blood are pumped in one minute.

Back 29

20

Front 30

A healthy sedentary exercises __ X/wk

Back 30

3

Front 31

For a person with lower fitness, the functional capacity is less than ___

Back 31

5 METS

Front 32

Can determine initial cardiovascular condition with the ___ ___.

Back 32

Astrand test

Front 33

___% VO2max is likley sufficient to elicit health benefits for sedentary adults.

Back 33

40-50%

Front 34

____% VO2max is sufficient for apparently healhy adults.

Back 34

60-85%

Front 35

____% VO2max is considered moderate intensity.

Back 35

70%

Front 36

1 MET = ___

Back 36

3.5ml/kg/min

Front 37

For an apparently healthy adult, the fxnal capacity will be ___

Back 37

6-7 METs

Front 38

___% of pop will be over/under estimated max HR with 220-age.

Back 38

30 (70% correct)

Front 39

An apparently healthy individual can last for ___ min at 60-85%VO2max

Back 39

15-60min

Front 40

Increases in time may happen frequently (every ___ wks); some say no more that ___% increase in one week.

Back 40

2-3wks

10%

Front 41

The greatest conditioning effects occur during the first ___ wks of the program.

Back 41

6-8wks

Front 42

For the ave. person, aerboic training produces a ____% increase in V02.

Back 42

5-20%

Front 43

In water, gravitational pull is reduced by ___% when submerged to the neck.

Back 43

90%

Front 44

Buoyancy supports ___% of body weight when submerged to armpits.

Back 44

70-80%

Front 45

In water, one weights ___% of weight on land.

Back 45

20-30%

Front 46

Water provides ____X more resistance than air.

Back 46

12X

Front 47

Density of water is ____X greater than air.

Back 47

1000X

Front 48

Water conducts heat away from body about ___X faster than air.

Back 48

25

Front 49

Pressure on sumerged thoracic cavity reduces expiratory volume from ___L to less than __L

Back 49

1.5L

1.0L

Front 50

Vital capacity of submerged thoracic cavity is reduced by about ___%.

Back 50

10%

Front 51

Water based HRs are about ___% lower than land based HRs.

Back 51

13%