MASSAGE THERAPY PRINCIPLES AND
PRACTICES CHAPTER 4 QUESTIONS
WITH ACTUAL SOLUTIONS
health dd- ddAnswer dda ddcondition ddof ddphysical, ddmental, ddemotional, ddand ddsocial
ddwell-being ddand ddthe ddabsence ddof dddisease dd- ddhealth ddis ddoften dda ddreflection ddof
ddhow ddwell ddour ddbodies ddadapt ddto ddthe ddenvironment
wellness dd- ddAnswer ddan ddexpression ddof ddhealth ddin ddwhich ddan ddindividual ddis
ddaware ddof, ddchooses, ddand ddpractices ddhealthy ddchoices, ddcreating dda ddmore
ddsuccessful ddand ddbalanced ddlife
regular ddphysical ddactivity dd- ddAnswer ddthe ddAHA ddstates ddphysical ddactivity ddis ddthe
ddkey ddto dda ddhealthier ddlife, ddand ddrecommends dd150 ddmins ddof ddmoderate-intensity
ddexercise ddeach ddweek
stamina dd- ddAnswer ddthe ddphysical ddand ddmental ddenergy ddthat ddallows ddyou ddto
ddperform dda ddtask ddover ddtime dd- ddto ddgain ddand ddmaintain ddstamina, ddcombine
ddaerobic ddand ddcardiovascular ddactivities ddin ddyour ddworkout ddplan
strength dd- ddAnswer ddthe ddphysical ddpower ddneeded ddto ddcarry ddout ddtasks ddof
dddaily ddliving dd- ddutilize ddweight ddand ddresistance ddtraining ddexercises
how ddmany ddmuscle ddgroups ddare ddthere? dd- ddAnswer dd11
division ddof ddmuscle ddgroups dd- ddAnswer ddupper ddbody dd- dd1. ddforearms dd2. ddbiceps
dd3. ddtriceps dd4. ddshoulders
lower ddbody dd- dd5. ddquads dd6. ddhamstrings dd7. ddcalf
core dd- dd8. ddabs dd9. ddpecs dd10. ddtraps dd11. ddlats
how ddlong ddshould ddyou ddwarm ddup? dd- ddAnswer dd5-10 ddminutes
flexibility ddexercises dd- ddAnswer ddshould ddbe ddperformed ddat ddleast dd2-3 dddays
ddeach ddweek ddto ddimprove ddrange ddof ddmotion dd- ddeach ddstretch ddshould ddbe ddheld
dd10-30 ddseconds, ddrepeating dd2-4 ddtimes dd= dd60 ddtotal ddseconds ddper ddstretch
, physical ddactivity ddbenefits dd- ddAnswer dd1. ddimprove ddcardio ddhealth, ddmuscle
ddstrength, ddand ddjoint ddmobility
2. ddenhance ddself-esteem ddand ddmood
3. ddweight ddmanagement
4. ddincrease ddbone dddensity
5. ddmanage ddBP
6. ddboosts ddhigh-density ddlipoproteins dd(HDL dd= ddgood ddcholesterol)
7. ddincrease ddenergy
8. ddimprove ddsleep
9. ddpromotes ddhealing
10. ddlowers ddrisk ddof ddheart dddisease, ddhigh ddBP, ddobesity, ddtype dd2 dddiabetes,
ddgallstones, ddosteoporosis, ddand ddcertain ddcancers
11. ddimproves ddsex ddlife
massage ddwarm-ups dd- ddAnswer dd1. ddrub, ddshake, ddroll
2. ddfinger ddstretch
3. ddhand ddswishing
4. ddwrist ddcircles
5. ddrubber ddband ddstretch
6. ddball ddsqueeze
7. ddreach ddand ddpull
rub, ddshake, ddroll dd- ddAnswer dd1. ddrub ddpalms ddtogether ddto ddgenerate ddwarmth,
ddthen ddrub ddback ddof ddhands ddand ddarms.
2. ddshake ddhands ddand ddfingers dd
3. ddroll ddshoulders ddforward ddand ddthen ddbackward ddfor dd10-15 ddreps
finger ddstretch dd- ddAnswer dd1. ddtouch ddfinger ddand ddthumb ddpads ddof ddhands
ddtogether ddand ddkeep ddwrists ddapart
2. ddspread ddfingers ddapart
3. ddrepeat dd20 ddtimes
hand ddswishing dd- ddAnswer dd1. ddpress ddpalms ddand ddfingers ddof ddhands ddtogether
ddat ddchest ddlevel ddwith ddfingers ddtowards ddchin
2. ddrotate ddelbow dduntil ddfingers ddpoint dddown
3. ddrepeat
wrist ddcircles dd- ddAnswer dd1. ddflex ddelbows dd90 dddegrees ddwith ddhands ddin ddfront
2. ddcircle ddwrists ddone dddirection dd10 ddtimes, ddand ddthen ddreverse dd10 ddtimes
rubber ddband ddstretch dd- ddAnswer dd1. ddplace ddrubber ddband ddaround ddoutside ddof
ddfingers
2. ddmove ddfingers ddapart ddand ddstretch
3. ddrepeat dd10 ddtimes
PRACTICES CHAPTER 4 QUESTIONS
WITH ACTUAL SOLUTIONS
health dd- ddAnswer dda ddcondition ddof ddphysical, ddmental, ddemotional, ddand ddsocial
ddwell-being ddand ddthe ddabsence ddof dddisease dd- ddhealth ddis ddoften dda ddreflection ddof
ddhow ddwell ddour ddbodies ddadapt ddto ddthe ddenvironment
wellness dd- ddAnswer ddan ddexpression ddof ddhealth ddin ddwhich ddan ddindividual ddis
ddaware ddof, ddchooses, ddand ddpractices ddhealthy ddchoices, ddcreating dda ddmore
ddsuccessful ddand ddbalanced ddlife
regular ddphysical ddactivity dd- ddAnswer ddthe ddAHA ddstates ddphysical ddactivity ddis ddthe
ddkey ddto dda ddhealthier ddlife, ddand ddrecommends dd150 ddmins ddof ddmoderate-intensity
ddexercise ddeach ddweek
stamina dd- ddAnswer ddthe ddphysical ddand ddmental ddenergy ddthat ddallows ddyou ddto
ddperform dda ddtask ddover ddtime dd- ddto ddgain ddand ddmaintain ddstamina, ddcombine
ddaerobic ddand ddcardiovascular ddactivities ddin ddyour ddworkout ddplan
strength dd- ddAnswer ddthe ddphysical ddpower ddneeded ddto ddcarry ddout ddtasks ddof
dddaily ddliving dd- ddutilize ddweight ddand ddresistance ddtraining ddexercises
how ddmany ddmuscle ddgroups ddare ddthere? dd- ddAnswer dd11
division ddof ddmuscle ddgroups dd- ddAnswer ddupper ddbody dd- dd1. ddforearms dd2. ddbiceps
dd3. ddtriceps dd4. ddshoulders
lower ddbody dd- dd5. ddquads dd6. ddhamstrings dd7. ddcalf
core dd- dd8. ddabs dd9. ddpecs dd10. ddtraps dd11. ddlats
how ddlong ddshould ddyou ddwarm ddup? dd- ddAnswer dd5-10 ddminutes
flexibility ddexercises dd- ddAnswer ddshould ddbe ddperformed ddat ddleast dd2-3 dddays
ddeach ddweek ddto ddimprove ddrange ddof ddmotion dd- ddeach ddstretch ddshould ddbe ddheld
dd10-30 ddseconds, ddrepeating dd2-4 ddtimes dd= dd60 ddtotal ddseconds ddper ddstretch
, physical ddactivity ddbenefits dd- ddAnswer dd1. ddimprove ddcardio ddhealth, ddmuscle
ddstrength, ddand ddjoint ddmobility
2. ddenhance ddself-esteem ddand ddmood
3. ddweight ddmanagement
4. ddincrease ddbone dddensity
5. ddmanage ddBP
6. ddboosts ddhigh-density ddlipoproteins dd(HDL dd= ddgood ddcholesterol)
7. ddincrease ddenergy
8. ddimprove ddsleep
9. ddpromotes ddhealing
10. ddlowers ddrisk ddof ddheart dddisease, ddhigh ddBP, ddobesity, ddtype dd2 dddiabetes,
ddgallstones, ddosteoporosis, ddand ddcertain ddcancers
11. ddimproves ddsex ddlife
massage ddwarm-ups dd- ddAnswer dd1. ddrub, ddshake, ddroll
2. ddfinger ddstretch
3. ddhand ddswishing
4. ddwrist ddcircles
5. ddrubber ddband ddstretch
6. ddball ddsqueeze
7. ddreach ddand ddpull
rub, ddshake, ddroll dd- ddAnswer dd1. ddrub ddpalms ddtogether ddto ddgenerate ddwarmth,
ddthen ddrub ddback ddof ddhands ddand ddarms.
2. ddshake ddhands ddand ddfingers dd
3. ddroll ddshoulders ddforward ddand ddthen ddbackward ddfor dd10-15 ddreps
finger ddstretch dd- ddAnswer dd1. ddtouch ddfinger ddand ddthumb ddpads ddof ddhands
ddtogether ddand ddkeep ddwrists ddapart
2. ddspread ddfingers ddapart
3. ddrepeat dd20 ddtimes
hand ddswishing dd- ddAnswer dd1. ddpress ddpalms ddand ddfingers ddof ddhands ddtogether
ddat ddchest ddlevel ddwith ddfingers ddtowards ddchin
2. ddrotate ddelbow dduntil ddfingers ddpoint dddown
3. ddrepeat
wrist ddcircles dd- ddAnswer dd1. ddflex ddelbows dd90 dddegrees ddwith ddhands ddin ddfront
2. ddcircle ddwrists ddone dddirection dd10 ddtimes, ddand ddthen ddreverse dd10 ddtimes
rubber ddband ddstretch dd- ddAnswer dd1. ddplace ddrubber ddband ddaround ddoutside ddof
ddfingers
2. ddmove ddfingers ddapart ddand ddstretch
3. ddrepeat dd10 ddtimes
