Bpk 143 final questions with correct
answers to pass
Define flexibility - correct answer ✔✔The ability to maximize the range of motion at a given
joint
Define stretching - correct answer ✔✔A component of exercise programs
List benefits of maintaining adequate range of motion (flexibility) (7) - correct answer ✔✔1)
joint health
2) reduction of low back pain and injuries
3) additional potential benefits such as reduction of delayed onset muscle soreness
4) pain relief
5) athletic performance
6) improved posture
7) relaxation
What factors contribute to the range of motion of a joint (3) - correct answer ✔✔1) bone shape
2) different joint structures
3) joint capsule
How can exercise limit flexibility - correct answer ✔✔may increase scar tissue build up and
actually reduce range of motion
Compare static and ballistic stretching - correct answer ✔✔Static: requires external force or
agonist muscle to perform the stretching (more likely to injure yourself)
,Ballistic: uses momentum from body parts to propel muscle into an extended range of motion
Which method o's stretching is better? Why(3) - correct answer ✔✔Ballistic;
1) develops dynamic flexibility better
2) can be performed in unison with team which promotes team camaraderie
3) can be less boring
What is an argument for and against static stretching - correct answer ✔✔For: for non
competitive situation it will not cause much harm and it can improve range of motion
Against: may weaken muscle leaving it prone to injury
What is an argument for and against ballistic stretching - correct answer ✔✔For: prepares
athlete for what they are going to go through during the exercise
Against:study is inconclusive whether it prevents injuries or not
How does intensity, duration and frequency apply to stretching programs - correct answer
✔✔Intensity: hold stretch to mild discomfort
Duration: 20-40 secs
Frequency: 2-3 days per week
Describe a stretching technique that would be effective at stretching the deltoid (anterior
heads) - correct answer ✔✔Stand at end of wall or in doorway facing perpendicular to wall.
Position palm on surface of wall slightly lower than shoulder. Bend elbow slightly
, Describe a stretching technique that would be effective at stretching the deltoid (posterior
heads) - correct answer ✔✔Face stationary bar. Grasp with one hand approx. Face height.
Rotate body so upper arm is positioned across neck
Describe a stretching technique that would be effective at stretching the pectoralis major -
correct answer ✔✔Stand at end of wall or in doorway facing perpendicular to wall. Place inside
of bent arm on surface of wall. Position bent elbow shoulder height
Describe a stretching technique that would be effective at stretching the triceps - correct
answer ✔✔Put one arm overhead. Position forearm as close as possible to upper arm. Grasp
elbow overhead with other hand
Describe a stretching technique that would be effective at stretching the abdominals - correct
answer ✔✔Stand with arms extended overhead
Describe a stretching technique that would be effective at stretching the abdominals (internal
and external obliques) - correct answer ✔✔Sit on floor or mat with knees straight. Place one
foot on floor to outside of other knee. Turn torso toward side of bent knee supporting body
with extended arm behind. Place elbow of opposite arm to outside of bent knee
Describe a stretching technique that would be effective at stretching the erector spinae - correct
answer ✔✔Lie supine on floor or mat. Raise both knees and grasp back of thighs behind knees
Describe a stretching technique that would be effective at stretching the gluteus Maximus -
correct answer ✔✔Sit on floor with hip and thigh against wall. Lift back of legs up against wall
by pivoting hips and lying on back. Cross lower leg over thigh of straight leg
Describe a stretching technique that would be effective at stretching the quadriceps - correct
answer ✔✔Stand and touch wall or stationary object for balance. Grasp top ankle or forefoot
behind. Pull ankle or forefoot to rear end
answers to pass
Define flexibility - correct answer ✔✔The ability to maximize the range of motion at a given
joint
Define stretching - correct answer ✔✔A component of exercise programs
List benefits of maintaining adequate range of motion (flexibility) (7) - correct answer ✔✔1)
joint health
2) reduction of low back pain and injuries
3) additional potential benefits such as reduction of delayed onset muscle soreness
4) pain relief
5) athletic performance
6) improved posture
7) relaxation
What factors contribute to the range of motion of a joint (3) - correct answer ✔✔1) bone shape
2) different joint structures
3) joint capsule
How can exercise limit flexibility - correct answer ✔✔may increase scar tissue build up and
actually reduce range of motion
Compare static and ballistic stretching - correct answer ✔✔Static: requires external force or
agonist muscle to perform the stretching (more likely to injure yourself)
,Ballistic: uses momentum from body parts to propel muscle into an extended range of motion
Which method o's stretching is better? Why(3) - correct answer ✔✔Ballistic;
1) develops dynamic flexibility better
2) can be performed in unison with team which promotes team camaraderie
3) can be less boring
What is an argument for and against static stretching - correct answer ✔✔For: for non
competitive situation it will not cause much harm and it can improve range of motion
Against: may weaken muscle leaving it prone to injury
What is an argument for and against ballistic stretching - correct answer ✔✔For: prepares
athlete for what they are going to go through during the exercise
Against:study is inconclusive whether it prevents injuries or not
How does intensity, duration and frequency apply to stretching programs - correct answer
✔✔Intensity: hold stretch to mild discomfort
Duration: 20-40 secs
Frequency: 2-3 days per week
Describe a stretching technique that would be effective at stretching the deltoid (anterior
heads) - correct answer ✔✔Stand at end of wall or in doorway facing perpendicular to wall.
Position palm on surface of wall slightly lower than shoulder. Bend elbow slightly
, Describe a stretching technique that would be effective at stretching the deltoid (posterior
heads) - correct answer ✔✔Face stationary bar. Grasp with one hand approx. Face height.
Rotate body so upper arm is positioned across neck
Describe a stretching technique that would be effective at stretching the pectoralis major -
correct answer ✔✔Stand at end of wall or in doorway facing perpendicular to wall. Place inside
of bent arm on surface of wall. Position bent elbow shoulder height
Describe a stretching technique that would be effective at stretching the triceps - correct
answer ✔✔Put one arm overhead. Position forearm as close as possible to upper arm. Grasp
elbow overhead with other hand
Describe a stretching technique that would be effective at stretching the abdominals - correct
answer ✔✔Stand with arms extended overhead
Describe a stretching technique that would be effective at stretching the abdominals (internal
and external obliques) - correct answer ✔✔Sit on floor or mat with knees straight. Place one
foot on floor to outside of other knee. Turn torso toward side of bent knee supporting body
with extended arm behind. Place elbow of opposite arm to outside of bent knee
Describe a stretching technique that would be effective at stretching the erector spinae - correct
answer ✔✔Lie supine on floor or mat. Raise both knees and grasp back of thighs behind knees
Describe a stretching technique that would be effective at stretching the gluteus Maximus -
correct answer ✔✔Sit on floor with hip and thigh against wall. Lift back of legs up against wall
by pivoting hips and lying on back. Cross lower leg over thigh of straight leg
Describe a stretching technique that would be effective at stretching the quadriceps - correct
answer ✔✔Stand and touch wall or stationary object for balance. Grasp top ankle or forefoot
behind. Pull ankle or forefoot to rear end
