The ability to move freely through a full range of motion:

	flexibility
	muscular endurance
	muscular strength
	cardiorespiratory endurance

The benefits of flexibility include:

	increased joint mobility and good posture.
	resistance to muscle injury when combined with a warm-up.
	prevention of low back problems and improved personal appearance.
	all of the above

Exercise aimed at improving flexibility does not change:

	the length of the muscle.
	the structure of the bone.
	the tension of the muscle.
	the strength of the muscle.

Exercise aimed at improving flexibility changes:

	muscle.
	joint connective tissue.
	tendons.
	all of the above

Stretching exercises _________ the range of motion in the joint by ________ the resistance to movement offered by tight muscles and tendons.

	decrease : reducing
	reduce : decreasing
	increase : reducing
	reduce : increasing

If a stretch is held for several seconds, the ________ allow the muscles being stretched to further relax and permit an even greater stretch.

	tendons
	muscle spindles
	muscles fibers
	ligaments

The connective tissue within the joint capsule that holds bones together:

	ligaments
	tendons
	muscle spindles
	cartilage

A tough, connective tissue that forms a pad on the end of the bones in certain joints:

	ligaments
	cartilage
	tendons
	muscle spindles

The connective tissue that connects muscles to bones:

	ligaments
	cartilage
	tendons
	muscle spindles

The involuntary contraction of muscle that occurs due to rapid stretching of a muscle:

	stretch reflex
	proprioceptive neuromuscular facilitation
	tendons
	static stretching

Stretching that slowly lengthens a muscle to a point where further movement is limited:

	stretch reflex
	static stretching
	antagonist
	ballistic stretching

This type of stretching combines stretching with alternating contracting and relaxing of muscles to improve flexibility.

	static stretching
	ballistic stretching
	proprioceptive neuromuscular facilitation
	stretch reflex

The muscle on the opposite side of the joint from the muscle being stretched:

	antagonist
	agonist
	eccentric muscle
	concentric muscle

Holding each static stretch _________ seconds, repeated three to four times results in an improvement in flexibility.

	20-60
	20-45
	20-30
	10-60

One of the disadvantages of proprioceptive neuromuscular facilitation stretching is:

	it requires holding each stretch too long.
	it requires good flexibility as a base.
	it requires special equipment.
	it requires a partner.

This vitamin plays an important role in the synthesis of connective tissue and in maintaining bone strength.

	vitamin C
	vitamin D
	vitamin E
	vitamin A

Stretching exercises should be performed ______ days per week.

	five
	two to five
	seven
	three to five

Stretching exercises should be performed for ________ minutes per session.

	10-15
	30-60
	10-30
	20-40

Stretching exercises should be performed to an intensity level of ________.

	pain
	mild discomfort
	extreme tension
	muscular failure

To avoid injury when stretching avoid:

	holding your breath.
	fully flexing your knee or neck.
	fully extending your knee, neck and back.
	all of the above

Ballistic stretching should be avoided because the bouncing movements:

	require a partner
	promote the stretch reflex and increase the risk of injury to muscles and tendons.
	promote over-rotating the muscle spindles.
	promote hyperextension in the joint capsule.

The five structural and physiological limits to flexibility are:

	bone, fat, tendons, ligaments, and muscle.
	bone, ligaments, tendons, muscle, and fat.
	bone muscle, ligaments, tendons, and cartilage.
	bone, muscle, skin, the joint capsule, and tendons.

Straight leg lifts are a contraindicated stretch because:

	they recruit the hip flexor muscles and do not accomplish the intended purpose.
	they produce excess compression on the vertebral disks.
	the hip flexor muscles are already strong enough and do not need strengthening.
	all of the above

A safer substitute exercise for leg lifts is the:

	reverse curl.
	plow.
	trunk twister.
	donkey kick.

Dropping the head back on a neck circle to stretch the neck muscles may result in injury due to:

	damage to the lumbar disks and carotid arteries.
	pinching arteries and nerves and damage to disks.
	pinching arteries and nerves and loss of balance.
	damage to thoracic vertebral disks and brachial arteries.

Deep knee bends should be avoided because they may injure:

	the knee.
	the quadriceps and hamstrings.
	the lower abdominal muscles.
	the buttocks and genital areas.

A standing toe touch may cause injury for the following two reasons:

	hyperextension of the knees and overstretching the calf muscles
	hyperextension of the knee ligaments and damage to the lower back
	hyperextension of the lower back and overstretching the calf muscles
	hyperextension of the knee ligaments and reduced breathing capabilities

Sit-ups, with hands behind the head, should be avoided due to the tendency to:

	lift with the leg muscles instead of abdominal muscles.
	extend the lower abdominal muscles and not use the upper abdominal muscles.
	jerk on the neck and "throw" yourself up.
	use the arms to pull instead of the abdominal muscles.

One way to make stretching fun is to:

	do it every day.
	wear comfortable clothes.
	use a stop watch.
	stretch to music or watching television.

Proprioceptive neuromuscular facilitation stretches utilize this type of muscle strengthening activity:

	isotonic contractions
	isokinetic contractions
	isometric contractions
	plyometric contractions