Nesta review lesson 9.txt

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Nesta review lesson 9.txt
2012-07-23 02:14:22
PFT Nesta Review

PFT Nesta Review
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  1. What is elasticity?
    The ability of tissue to return to normal length after being stretched.
  2. What is flexibility?
    The ability for a joint to achieve a full range of motion.
  3. What is plasticity?
    The ability of connective tissue to achieve greater length after a stretch without returning to a normal length.
  4. Which of the following are considered parallel elastic components of connective tissue?

    A) golgi tendon organs and muscle spindles
    B) tendons and ligaments
    C) Epimysium and Perimysium
    D) Endomysium and lendons
    C) Epimysium and Perimysium
    (this multiple choice question has been scrambled)
  5. The ______________ lies within the muscle and detects the length of the muscle when it is stretched. The ______________ detects the tension or force placed upon the muscle.
    • Muscle spindle
    • Golgi tendon organ
  6. The simultaneous relaxation of one muscle and the contraction of its antagonist is best known as
    Reciprocal inhibition
  7. What is the purpose of a warm up?
    A cool down should last?
    • To increase bodily temperature and blood circulation
    • 10 - 15 mins and consist of light activity between 40 to 55% maximal heart rate
  8. Static stretching is __________
    Gradual lengthening of muscle by holding a position for 20 to 30 secs.
  9. Dynamic stretching is _____________
    A constant controlled motion through a full ROM.
  10. Ballistic stretching is _____________
    Quick, explosive movement that involves bouncing and jerking.
  11. What is PNF (proprioceptive neuromuscular facilitation) stretching?
    What is SMFR (self-mayo facial release) stretching?
    • Partner assisted stretch involving passive and active muscle action.
    • Utilizes autogenic inhibition and pressure from a roller.
  12. When should ballistic stretching be utilized?
    In a preparation for a maximal explosive lift or sport related movement.
  13. What is the ROM with the appropriate movement at the ankle/foot;
    • 10-20
    • 45
    • 30
    • 20
  14. What is the ROM with the appropriate movement at the hip;
    Hip external rotation?
    Hip internal rotation?
    Hip Flexion?
    Hip extension?
    Hip abduction?
    Hip adduction?
    • 45
    • 35-40
    • 90-120
    • 15-30
    • 30-45
    • 30
  15. Match the following rom with the appropriate movements of the spine;
    Total lumber Flexion?
    Total lumber extension?
    Total lumber rotation?
    Total cervical Flexion?
    Total cervical extension?
    Total cervical lateral Flexion?
    Total cervical rotation?
    • 75-90
    • 30
    • 30
    • 45
    • 55
    • 40
    • 70
  16. Would a static stretching for the hip flexors be most appropriate for someone who normally stands with an anterior pelvic till or posterior pelvic tilt?
    Anterior pelvic tilt