Core Exercises and Stretching

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Questions and Answers

What distinguishes dynamic stretching from static stretching?

Static stretching is primarily used during warm-ups, while dynamic stretching is for cool-downs.
Dynamic stretching utilizes muscles to bring about a stretch without holding the position. (correct)
Static stretching is movement-based, while dynamic stretching is stationary.
Dynamic stretching involves holding a stretch position for an extended period.

Which of the following is an example of a dynamic stretch?

Standing Toe Taps (correct)
Calf Stretch
Quadriceps Stretch
Cobra Stretch

How long should a static stretch be held, according to the information provided?

Up to 45 seconds (correct)
Up to 60 seconds
Up to 30 seconds
Up to 15 seconds

Which of the following stretches involves holding a position rather than continuous movement?

Toe Touch (A)

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In the 'Feet Together or Feet Parallel' standing position, how far apart are the feet?

About one (1) inch apart (C)

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What is the approximate width between the feet in the 'Stride position'?

Approximately 12 inches wide (A)

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Which of the following correctly describes the 'Lunge Position'?

One knee is bent, the other leg is straight, with weight distributed on both feet. (A)

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What is the approximate angle of knee bend in the 'Half-knee Bend' position?

45 degrees (A)

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How is the weight distributed in the 'Full Knees Bend or Squat Position'?

Weight is primarily on the balls of the feet (D)

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Which description accurately depicts the 'Long Sitting Position'?

Sitting with legs extended forward, toes pointed, trunk erect, and hands on hips. (B)

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What characterizes the 'Hook Sitting Position'?

Sitting with bent knees close to the body and hands on the shin of legs. (C)

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How does the 'Long Sitting Rest Position' differ from the 'Long Sitting Position'?

The 'Long Sitting Rest Position' has hands at the rear on the floor and body straight, while the 'Long Sitting Position' has hands on the hips. (B)

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Which of the following is a key characteristic of the 'Tuck Sitting Position'?

Knees bent close to the body, rounded back, with forehead and knees in contact. (C)

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How are the legs positioned in the 'Stride Sitting Position'?

Legs are spread apart. (A)

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Which detail accurately describes the 'Side Sitting position'?

One leg is bent in front and the other is extended sideward. (B)

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During 'Heels Sit', where does one begin the initial position?

From a kneeling position, sit on the heels of the feet (D)

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What common name is given for 'Frog Sitting'?

Tailor Sitting (B)

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In the 'Back or Supine Lying Position', how are the arms positioned?

Arms are extended overhead. (C)

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What part of the body is in contact with the floor in the 'Front or Prone Lying'?

The front part of the body is in contact with the floor (C)

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How are the legs positioned in 'Hook Lying'?

Both knees are bent and feet are flat on the floor. (A)

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What transition is necessary to achieve a 'Supine or Back Arm Support?

From a long rest sitting position, lift one body to straight arm support (C)

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Which of the following is the correct starting position for 'Prone or Front Arms Support'?

A prone lying position (C)

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What describes 'Side Arm Support'?

The body is supported with the right or left hand to straight arm support (A)

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Which statement accurately describes the 'Dog Stand Position'?

Starting from a kneeling position, place hands on floor with elbows straight, legs and arms at 90° angle with trunk. (B)

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What is the correct starting position for the 'Bridge Stand Position'?

A hook sitting rest position (D)

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In the 'Hands on Waist' position, which way should the thumbs be pointing?

Thumbs are pointing at the back. (C)

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How are the arms positioned in the 'Hands on Nape' position?

Arms bent at elbows, hands at back of neck, palms facing forwards. (B)

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In the 'Arms Forward' position, relative to the shoulders?

Hands are in line with shoulders. (D)

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How are the palms positioned in the 'Arms Sideward'?

Palms facing downward (D)

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What type of letter do the arms form during 'Arms Oblique Upward Sideward'?

A Y letter (C)

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What is the alignment of the arms in relation to each other during the 'Arms Upward' position?

Arms are parallel to each other. (B)

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How does the position 'Arms Oblique Downward Sideward' position the arms relative to the body?

Arms diagonally downward at the sides of the body. (D)

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According to the information, which sequence should be included in the exercise?

Warm-up using Dynamic Stretching, Main Exercise and Cool Down with Static Stretching (D)

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How long should each of the dynamic stretching be held?

10 sec (A)

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What are the 7 fundamental movement patterns?

Squats, The Hip Hinge, The Lunge, The Push, The Pull, Twisting/rotating, Walking/Running/Carrying (Gait) (D)

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Which of the following activities is likely part of 'Gait' training?

Stepping over objects (D)

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Flashcards

Dynamic Stretching

A movement-based type of stretching using muscles to stretch, position is not held.

Static Stretching

Stretches where you hold a single position for up to 45 seconds.

Feet together or Feet Parallel

Feet together, one inch apart, toes forward, arms at sides.

Stride position

Feet 12 inches wide, weight centered, arms at sides.

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Lunge Position

One knee bent, other leg straight, weight even, hands on hips.

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Half-knee Bend

Knees bent to 45º, feet flat, body erect, hands on hips.

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Full Knees Bend or Squat Position

Knees fully bent, sit on heels, weight on balls of feet.

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Long Sitting Position

Sitting with legs extended, toes pointed, trunk erect, hands on hips.

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Hook Sitting Position

Sitting, knees bent close to body, trunk erect, hands on shins.

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Long Sitting Rest Position

Legs extended forward, hands behind on floor, elbows straight.

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Tuck Sitting Position

Sitting, knees bent close, round back, forehead near knees, hold shins.

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Stride Sitting Position

Sitting, legs spread, trunk erect, hands on thighs.

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Side Sitting Position

Sitting, one leg bent in front, other extended, hands on knees.

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Heels Sit

From kneeling, sit on heels, toes pointed, hands on hips.

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Cross Sitting

Sitting with legs crossed.

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Frog Sitting or Tailor Sitting

Cross-legged sitting with knees wide apart.

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Back or Supine Lying Position

Body extended, back on floor, arms overhead.

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Front or Prone Lying

Body extended, front on floor, arms overhead.

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Hook Lying

Back lying, knees bent, feet flat on floor, arms overhead.

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Supine or Back Arm Support

Lift body to straight arm support from long sitting rest position, body, legs, and toes extended.

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Prone or Front Arms Support

Lift body to straight arm support from prone lying, body, legs, and toes extended.

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Side Arm Support

Body supported with one hand to straight arm support, body extended.

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Dog Stand Position

Kneeling, hands on floor, elbows straight, legs and arms at 90° angle.

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Bridge Stand Position

From hook sitting rest, lift trunk, legs, and arms at 90° angle.

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Hands on Waist

Hands on waist, thumb back, fingers front.

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Hands on Nape

Bend arms, place hands on back of neck, palms front, elbow and shoulder in line.

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Arms Forward

Raise arms forward parallel, hands in line with shoulders, palms facing.

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Arms Sideward

Raise arms sideward, arms well-extended, palms down.

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Arms Oblique Upward Sideward

Raise arms upward sideward to form a Y, palms outward or inward.

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Arms Upward

Raise arms upward parallel, palms facing each other.

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Arms Oblique Downward Sideward

Place arms diagonally downward at sides, palms facing each other.

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The Squat

A fundamental movement pattern involving bending at the knees and hips to lower the body.

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The Hip Hinge

A fundamental movement pattern involving bending at the hips while keeping the back straight.

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The Lunge

A fundamental movement pattern involving stepping forward with one leg and bending both knees.

Core Exercises and Stretching

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Podcast

Questions and Answers

What distinguishes dynamic stretching from static stretching?

Which of the following is an example of a dynamic stretch?

How long should a static stretch be held, according to the information provided?

Which of the following stretches involves holding a position rather than continuous movement?

In the 'Feet Together or Feet Parallel' standing position, how far apart are the feet?

What is the approximate width between the feet in the 'Stride position'?

Which of the following correctly describes the 'Lunge Position'?

What is the approximate angle of knee bend in the 'Half-knee Bend' position?

How is the weight distributed in the 'Full Knees Bend or Squat Position'?

Which description accurately depicts the 'Long Sitting Position'?

What characterizes the 'Hook Sitting Position'?

How does the 'Long Sitting Rest Position' differ from the 'Long Sitting Position'?

Which of the following is a key characteristic of the 'Tuck Sitting Position'?

How are the legs positioned in the 'Stride Sitting Position'?

Which detail accurately describes the 'Side Sitting position'?

During 'Heels Sit', where does one begin the initial position?

What common name is given for 'Frog Sitting'?

In the 'Back or Supine Lying Position', how are the arms positioned?

What part of the body is in contact with the floor in the 'Front or Prone Lying'?

How are the legs positioned in 'Hook Lying'?

What transition is necessary to achieve a 'Supine or Back Arm Support?

Which of the following is the correct starting position for 'Prone or Front Arms Support'?

What describes 'Side Arm Support'?

Which statement accurately describes the 'Dog Stand Position'?

What is the correct starting position for the 'Bridge Stand Position'?

In the 'Hands on Waist' position, which way should the thumbs be pointing?

How are the arms positioned in the 'Hands on Nape' position?

In the 'Arms Forward' position, relative to the shoulders?

How are the palms positioned in the 'Arms Sideward'?

What type of letter do the arms form during 'Arms Oblique Upward Sideward'?

What is the alignment of the arms in relation to each other during the 'Arms Upward' position?

How does the position 'Arms Oblique Downward Sideward' position the arms relative to the body?

According to the information, which sequence should be included in the exercise?

How long should each of the dynamic stretching be held?

What are the 7 fundamental movement patterns?

Which of the following activities is likely part of 'Gait' training?

Flashcards

Dynamic Stretching

Static Stretching

Feet together or Feet Parallel

Stride position

Lunge Position

Half-knee Bend

Full Knees Bend or Squat Position

Long Sitting Position

Hook Sitting Position

Long Sitting Rest Position

Tuck Sitting Position

Stride Sitting Position

Side Sitting Position

Heels Sit

Cross Sitting

Frog Sitting or Tailor Sitting

Back or Supine Lying Position

Front or Prone Lying

Hook Lying

Supine or Back Arm Support

Prone or Front Arms Support

Side Arm Support

Dog Stand Position

Bridge Stand Position

Hands on Waist

Hands on Nape

Arms Forward

Arms Sideward

Arms Oblique Upward Sideward

Arms Upward

Arms Oblique Downward Sideward

The Squat

The Hip Hinge

The Lunge

Push

Pull

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