HED 205 Exam 1 Questions and Correct
Answers
7 dimensions of wellness - Answer-Physical - fitness, composition, health habits, nutrition
Mental (cognitive/educational) - self esteem, self worth
Social - interactions, relationships
Socially active mind = jobs, relationships
Emotional - self esteem, self confidence, feeling of self worth
Spiritual - personal relationships with universal being
Purpose to our existence, most everyone believes in something so we should be good
Occupational - content with your job, good work relationships
Doesn't mean just money
Environmental - recycle, masks, social distancing
Covid rules are environmental wellness, the world we live in
Flexibility - Answer-moving a joint freely through its full range of motion
Synonyms - elasticity, extensibility, elongation - plastic elongation (undesirable) - permanent
lengthening of soft tissue other than muscle (ligaments, tendons, cartilage)
Whenever you sprain = ligament and cartilage tissue, strain = muscle
First sprain is worse ligament hasn't been stretched that way before
,ACL 9 times more likely for women than men (poor structure, q angle, hormones)
Elastic elongation (desirable) : temporary lengthening of muscle tissue (stretching)
Hyper flexibility : more likely to get injured
Factors affecting flexibility - Answer-Age - younger people have more flexibility - lost with age
Gender - estrogen increases flexibility, testosterone decreases it
Temperature
Environment - less flexible in cold
Body core - need to warm up
Previous injury
Excessive tissue
Fat tissue vs muscle tissue
Active vs passive stretching - Answer-Active - you provide all of the force involved with the stretch
To stretch a protagonist the antagonist is going to be contracted
Protagonist - the muscle being stretched
Antagonist - the reciprocal or opposite muscle to joint
Passive - another individual or an apparatus performs the stretch
Person being stretched does not participate in the process
Some types of stretching can be performed actively or passively
types of stretching - Answer-Static stretching - slow sustained stretching (passive or active)
Dynamic stretching - sports specific (active)
Ballistic stretching - contraindicated (shouldn't do it)
Proprioceptive neuromuscular facilitation (PNF)
, Static - Answer-Always warmup before beginning a stretching routine
Back off slightly after mild discomfort to prevent a reflex contraction
Muscles contract when you pull them
Hold stretch without "bouncing"
Stretch can be held from approximately 12 seconds up to 5 minutes
Some people say it is more important to stretch after an activity
Usually performed for sets of 3 (dependent on time constraints)
Can be both active or passive - alone or with assistance
Examples
Modified hurdlers stretch, standing calf stretch, hanging from a bar (latissimus dorsi stretch)
Dynamic stretching (Sports Specific) - Answer-Performing stretches that will emulate the movements
that will be performed during the given sport or activity
Usually not held for a specific time but for repetitions
One may do 3 sets of 10-12 repetitions of this type of stretch or do a distance (ex. 20 yards out and
come back)
Dynamic stretches are usually preferred before a given activity
Active stretching cannot be passive unless maybe working together in an activity
Examples
Walking lunges (quads), Frankensteins (hamstrings), using elastic bands for shoulder internal/external
rotation
Ballistic stretching - Answer-Contraindicated - should not be done in most instances
Karate started doing these since ballistic stretching is bouncing and they bounce with their sport - do not
do anymore
Bouncing type of stretching often used before we became more educated on how muscles actually work
Answers
7 dimensions of wellness - Answer-Physical - fitness, composition, health habits, nutrition
Mental (cognitive/educational) - self esteem, self worth
Social - interactions, relationships
Socially active mind = jobs, relationships
Emotional - self esteem, self confidence, feeling of self worth
Spiritual - personal relationships with universal being
Purpose to our existence, most everyone believes in something so we should be good
Occupational - content with your job, good work relationships
Doesn't mean just money
Environmental - recycle, masks, social distancing
Covid rules are environmental wellness, the world we live in
Flexibility - Answer-moving a joint freely through its full range of motion
Synonyms - elasticity, extensibility, elongation - plastic elongation (undesirable) - permanent
lengthening of soft tissue other than muscle (ligaments, tendons, cartilage)
Whenever you sprain = ligament and cartilage tissue, strain = muscle
First sprain is worse ligament hasn't been stretched that way before
,ACL 9 times more likely for women than men (poor structure, q angle, hormones)
Elastic elongation (desirable) : temporary lengthening of muscle tissue (stretching)
Hyper flexibility : more likely to get injured
Factors affecting flexibility - Answer-Age - younger people have more flexibility - lost with age
Gender - estrogen increases flexibility, testosterone decreases it
Temperature
Environment - less flexible in cold
Body core - need to warm up
Previous injury
Excessive tissue
Fat tissue vs muscle tissue
Active vs passive stretching - Answer-Active - you provide all of the force involved with the stretch
To stretch a protagonist the antagonist is going to be contracted
Protagonist - the muscle being stretched
Antagonist - the reciprocal or opposite muscle to joint
Passive - another individual or an apparatus performs the stretch
Person being stretched does not participate in the process
Some types of stretching can be performed actively or passively
types of stretching - Answer-Static stretching - slow sustained stretching (passive or active)
Dynamic stretching - sports specific (active)
Ballistic stretching - contraindicated (shouldn't do it)
Proprioceptive neuromuscular facilitation (PNF)
, Static - Answer-Always warmup before beginning a stretching routine
Back off slightly after mild discomfort to prevent a reflex contraction
Muscles contract when you pull them
Hold stretch without "bouncing"
Stretch can be held from approximately 12 seconds up to 5 minutes
Some people say it is more important to stretch after an activity
Usually performed for sets of 3 (dependent on time constraints)
Can be both active or passive - alone or with assistance
Examples
Modified hurdlers stretch, standing calf stretch, hanging from a bar (latissimus dorsi stretch)
Dynamic stretching (Sports Specific) - Answer-Performing stretches that will emulate the movements
that will be performed during the given sport or activity
Usually not held for a specific time but for repetitions
One may do 3 sets of 10-12 repetitions of this type of stretch or do a distance (ex. 20 yards out and
come back)
Dynamic stretches are usually preferred before a given activity
Active stretching cannot be passive unless maybe working together in an activity
Examples
Walking lunges (quads), Frankensteins (hamstrings), using elastic bands for shoulder internal/external
rotation
Ballistic stretching - Answer-Contraindicated - should not be done in most instances
Karate started doing these since ballistic stretching is bouncing and they bounce with their sport - do not
do anymore
Bouncing type of stretching often used before we became more educated on how muscles actually work
