Which of the following BEST describes the exercise principle of specificity?
Which of the following is a healthy fat?
How can tight muscles result in back pain?
What is the BEST strategy to improve flexibility in your legs and back?
Compare and contrast static and dynamic flexibility.
Static flexibility is the ability to hold a stretch or position without moving. Dynamic flexibility is the ability to move a joint through its range of motion during active movement. Both describe range of motion, but static flexibility is measured while still and dynamic flexibility while moving.
Why are muscle and fat levels the only factors influencing flexibility impacted by personal decisions?
The chest-and-arm stretch squeezes __________.
Which stretching exercise is usually NOT recommended for most people other than professional athletes?
Explain why regular exercise is the best way to prevent flexibility issues.
Regular exercise helps maintain flexibility by moving the joints through their ranges of motion, reducing muscle tightness, and keeping the muscles strong enough to support normal movement.
Explain why static flexibility tests are more common than dynamic flexibility tests.
Static flexibility tests are more common because they are easier, safer, and more reliable to administer and measure. They measure range of motion while the body is held still, while dynamic tests involve movement and are harder to standardize and may carry more risk of injury.
Bad posture can result in __________.
Approximate the BMR for a 180-lb, sedentary man over a 24-hour period. Formula: 1 calorie per hour for every kilogram (2.2 lbs) of body weight Sedentary: Add 200 calories per day
Approximately 2,164 calories per 24 hours.
How does dynamic stretching help an individual prepare for an activity?
Dynamic stretching gradually moves the joints and muscles through an active range of motion, increasing blood flow and temperature while preparing the body for the movements of the activity.
Why do activities like yoga, ballet, and gymnastics require better than normal flexibility?
Yoga, ballet, and gymnastics require better-than-normal flexibility because they involve large ranges of motion, extended body positions, and controlled movements that ordinary daily activities usually do not require.
What flexibility assessment requires a partner?
What steps should vegetarians take to ensure they get proper levels of protein?
Vegetarians should eat a variety of protein-rich foods, such as beans, lentils, peas, nuts, seeds, soy, eggs, and dairy products if included in their diet. Combining complementary proteins, such as beans with rice or peanut butter with whole-grain bread, helps provide all essential amino acids. They should also eat enough total calories and monitor nutrients such as iron and vitamin B12.
Why should you allow a minimum of 24 hours of rest between intense stretching activities?
A minimum of 24 hours allows the muscles and connective tissues to recover and repair, reducing soreness and the risk of overuse injuries.
Define the terms adequate intake and tolerable upper intake level.
Adequate Intake (AI) is the recommended average daily intake observed in healthy populations; Tolerable Upper Intake Level (UL) is the maximum daily intake unlikely to cause adverse effects.
Explain why it is important to stretch slowly and why bouncing during stretching is very dangerous.
Stretch slowly so the muscles and connective tissues can lengthen gradually. Bouncing places sudden, uncontrolled stress on them and can cause overstretching, strains, or tears.
Poor flexibility may be caused by __________.
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