Questions and Answers
A full stretching session should take between __________.
ten and twenty minutes
Explain what is meant by balance stretching.
Balanced stretching refers to performing stretching exercises across the entire body.
Explain why head circles and arm circles are considered dangerous exercises.
They involve stretching with motion, and head circles can hyperextend the neck.
Explain why it is important to stretch slowly and why bouncing during stretching is very dangerous.
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The FITT principle stands for __________.
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The chest-and-arm stretch squeezes __________.
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Why should you allow a minimum of 24 hours of rest between intense stretching activities?
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Describe a potential risk that distinguishes hurdle stretches performed with the leg pointed back from hurdle stretches with the leg inside.
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Which of the following is a ballistic stretching exercise?
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The standing toe touch is most likely to result in __________.
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Study Notes
Stretching Duration
- A full stretching session should ideally last between ten and twenty minutes for effectiveness.
Balanced Stretching
- Balanced stretching includes exercises that promote full-body engagement.
- It ensures all muscle groups benefit, avoiding a focus on only one or a few areas.
Head and Arm Circles
- Head circles are dangerous as they can hyperextend the neck.
- Arm circles are considered ballistic exercises and pose a risk for uncontrolled movements.
Importance of Controlled Stretching
- Stretching muscles slowly helps prevent overextension and reduces the risk of injury.
- Bouncing during stretching can cause serious muscle damage due to sudden, uncontrolled motions.
FITT Principle
- The FITT principle is an acronym for frequency, intensity, time, and type of exercise, guiding effective training regimens.
Chest-and-Arm Stretch
- The chest-and-arm stretch specifically targets the shoulder blades, bringing them together for improved flexibility.
Recovery Time for Stretching
- At least 24 hours of rest should be allowed between intense stretching sessions to prevent muscle stress and potential injuries.
Hurdle Stretches
- Hurdle stretches with the leg pointed back can cause sideways torque on the back knee, increasing injury risk, unlike those with the leg inside.
Ballistic Stretching Exercises
- Arm circles are classified as a ballistic stretching exercise, characterized by rapid, bouncing movements.
Risks of Standing Toe Touch
- The standing toe touch is associated with a higher likelihood of causing a hyperextended knee, particularly during improper execution.
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Description
This quiz covers essential stretching techniques and principles, including the importance of duration, balance, and controlled movements. Learn about the FITT principle and specific stretches aimed at engaging various muscle groups while avoiding injury.
