Chapter 13 Quiz Stretching And Mobility

False. Athletes should stretch both before and after physical activity. Stretching before activity helps to warm up the muscles and increase flexibility, reducing the risk of injury. It also improves performance by enhancing range of motion and muscle coordination. Stretching after activity helps to cool down the body, prevent muscle soreness, and promote recovery by increasing blood flow to the muscles. Therefore, stretching is important for athletes both before and after activity, regardless of whether they feel tight or not.

A proper warm-up should involve stretching to increase flexibility and range of motion, prepare the athlete for practice by increasing heart rate and blood flow to the muscles, and decrease the risk of injury by activating and priming the muscles for activity. Therefore, the correct answer is "All of the above."

The correct answer is "contract" because during the contract-relax PNF technique, the athlete concentrically contracts the muscle being stretched. This contraction helps to activate the muscle and increase the range of motion (ROM) by stimulating the Golgi tendon organs and inhibiting the muscle spindles. After the contraction, the athlete then relaxes the muscle to allow for further stretching and improvement in flexibility.

Ballistic stretching involves using quick, bouncing movements to stretch the muscles. This type of stretching can lead to increased injury risk in athletes because the quick and forceful movements can put excessive strain on the muscles and tendons. The rapid movements can also cause the muscles to contract forcefully, which can result in muscle tears or strains. Therefore, athletes are generally advised to avoid ballistic stretching and opt for safer stretching techniques like static or dynamic stretching.

Connective tissue is known for its ability to return to its original resting length after being stretched. This property is called elasticity. Elasticity allows the connective tissue to withstand and absorb forces without permanent deformation. It is this characteristic that enables the tissue to maintain its shape and function. Flexibility, on the other hand, refers to the range of motion around a joint and is not directly related to the ability to return to the original length after being stretched.

During the hold-relax PNF technique, the athlete isometrically contracts the muscle being stretched. This contraction helps to activate the muscle and increase its flexibility. After holding the contraction for a few seconds, the athlete then relaxes the muscle, which allows for a greater range of motion (ROM) during the subsequent stretch. This technique is commonly used in sports and rehabilitation settings to improve flexibility and enhance performance.

PNF (Proprioceptive Neuromuscular Facilitation) stretching involves both passive and active muscle actions. It combines stretching and contracting muscles to increase flexibility and range of motion. PNF stretching also facilitates muscular inhibition, which means it helps relax and release tension in the muscles being stretched. This type of stretching is often used in rehabilitation and sports training to improve flexibility and enhance muscle performance.

Age, muscle bulk, weight training, joint structure, and connective tissue all have an impact on an individual's flexibility. As one ages, their flexibility tends to decrease. Muscle bulk and weight training can also limit flexibility, as increased muscle mass can restrict range of motion. Joint structure and connective tissue play a role in determining how far a joint can move and how flexible a person can be. Therefore, all of these factors contribute to an individual's flexibility.

The given statement mentions that "This type of flexibility requires voluntary muscular action." This indicates that the flexibility being referred to involves the active movement and contraction of muscles. This aligns with the concept of dynamic flexibility, which involves the ability to move joints and muscles through a full range of motion. Static flexibility, on the other hand, refers to the ability to hold a stretched position without any movement. Therefore, based on the given statement, the correct answer is dynamic.

Static stretches should be held for a duration of 30 seconds. This is because holding a stretch for at least 30 seconds allows the muscles and connective tissues to fully relax and lengthen. Holding the stretch for a shorter duration may not provide enough time for the muscles to fully benefit from the stretch, while holding it for a longer duration may lead to overstretching and potential injury. Therefore, 30 seconds is considered an appropriate duration for static stretches to effectively improve flexibility.

The Golgi tendon organ (GTO) is a mechanoreceptor located in the musculotendinous junction (MTJ) that is sensitive to muscle tension. When the GTO is stimulated, it sends signals to the central nervous system, which in turn causes the muscles to relax. This mechanism helps to protect the muscles from excessive tension and potential damage. Therefore, the GTO is responsible for regulating muscle tension and promoting muscle relaxation.

This answer is correct because the statement mentions that the warm-up incorporates movements similar to the athlete's sport. This implies that the warm-up is specific to the sport and helps prepare the athlete for the specific movements and actions they will be performing during their sport.

As a person ages, the process of fibrosis occurs, which involves the replacement of degenerating muscle fibers with fibrous tissue. This fibrosis is a natural response to the aging process and can lead to a decrease in muscle function and strength. This is why fibrosis is the correct answer to the question.

Autogenic inhibition refers to the process of relaxing the same muscle that is experiencing increased tension. This is achieved by contracting the muscle first and then immediately passively stretching it. In this case, the correct answer is "autogenic" because it accurately describes the type of inhibition involved in this process.

The correct answer lists the three types of PNF stretching techniques. The first type is "hold-relax," where the muscle is stretched and then contracted for a few seconds before relaxing and stretching further. The second type is "contract-relax," where the muscle is contracted against resistance before relaxing and stretching. The third type is "hold-relax agonist contract," which involves stretching one muscle while contracting its antagonist muscle before relaxing and stretching further.

A proper warm-up should consist of 13-17 minutes of stretching and general warm-up. This duration allows enough time to gradually increase heart rate, improve blood flow, and warm up the muscles before engaging in any physical activity. It also provides ample time for stretching exercises to improve flexibility and prevent injuries. A shorter warm-up may not adequately prepare the body for the demands of the activity, while a longer warm-up may lead to fatigue before the main activity even begins. Therefore, 13-17 minutes is the ideal duration for an effective warm-up.