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Last section for Wellness exam 1

Terms in this set (22)

What are the minimal 5 exercises that work all major muscles? How many repetitions of each should you do?
leg press, leg curl, chest press, low row, abdominal curl, 8-12
The minimum resistance training plan is ___________ per week working the major muscle groups
2 days
What are the benefits of flexibility training?
increase range of motion, increase performance, decrease risk of injury, decrease muscle tension
What is muscle soreness?
tears in muscle fibers
Does flexibility training decrease muscle soreness?
no
When you achieve flexibility, it is ________________
easy to maintain
Who benefits most from flexibility training?
people who aren't flexible
Flexibility training __________________________, especially in those who are very inflexible
may improve performance
__________ and __________ can alleviate muscle soreness, but ________________ will not. However, flexibility training can decrease ____________ or _________________.
time, rest, flexibility training, muscle tension, tightness
What are the types of flexibility training?
static stretching, ballistic stretching, proprioceptive neuromuscular facilitation stretching
Static stretching consists of __________________ and is _______________
slow and controlled movements, most commonly used and most practical
Ballistic stretching includes ______________________ movements, is __________________________, and ________________
bouncing, rapid, forceful, unsafe and ineffective, initiates stretch reflex
Proprioceptive neuromuscular facilitation stretching consists of _________________, requires _____________, and _______________________
contract and relax, props or partner, overcomes the stretch reflex
________________ initiates stress reflex and ______________ overcomes the stretch reflex
ballistic, proprioceptive
the stretch reflex is a ________________________ that __________________
safety mechanism, contracts muscles when they stretch too far too fast
if you override the stretch reflex, you will get _____________________
injured
PNF stretching ____________ the muscle and then _________________________________
contracts, stretches it in the opposite direction
How do I begin a flexibility program?
frequency= 3+ days/week, intensity= mild tension, not pain, time= 4 reps of 10-30 seconds, type= static/dynamic, PNF, all major muscle groups, focus on low back and hamstrings
Stretch ________________, always when you're _____________. Never _______________ or _________________ a stretch, because you can overstretch. Stretch in between _______________. Focus on __________ and ___________ to minimize low back pain
every time you exercise, warm, force, push, sets, low back, hamstrings
Stretch after a workout because muscles _____________ after they contract.
shorten
How do I assess my flexibility?
sit and reach, goniometry
What causes low back pain?
weak abs, excess abdominal weight, tight hamstrings/low back, poor posture, improper lifting techniques, high heels
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