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WorksheetsFlexibility
Total questions: 59
Worksheet time: 35mins
What is the ability to move a joint or series of joints through a full, non-restricted, pain-free range of motion called?
Flexibility
Strength
Endurance
Balance
Which of the following sports require increased flexibility for optimal performance?
Gymnastics
Basketball
Ballet
Soccer
True or False: Restricted range of motion (ROM) decreases performance capabilities.
True
False
Flexibility can be discussed in relation to moving only one joint, such as the knee, or a series of joints, such as the ________.
spine
elbow
wrist
ankle
Fill in the blank: In some instances, we rely on bony prominences to stop movements at normal end ________.
range
points
limits
angles
What is often most responsible for limiting range of motion (ROM)?
Fill in the blank: Contractures happen when a joint is immobilized for a period of time, muscle lose ________ and actually shorten.
flexibility
strength
mass
tone
What does AROM stand for in the context of flexibility?
Active Range of Motion
Automatic Range of Motion
Assisted Range of Motion
Adjusted Range of Motion
Which of the following statements is true about PROM?
It involves muscle contraction.
It refers to static flexibility.
It is the same as AROM.
It is not related to flexibility.
What is a goniometer used for?
Measuring temperature
Measuring weight
Measuring range of motion (ROM)
Measuring speed
By aligning the arms of the goniometer parallel to the longitudinal axis of the two segments involved in motion, it is possible to obtain reasonably accurate measurements of _______.
ROM
temperature
weight
speed
What is the range of motion for Shoulder Flexion?
0-180 degrees.
0-90 degrees.
0-120 degrees.
0-150 degrees.
What is the range of motion for Shoulder Extension?
0-50 degrees.
0-30 degrees.
0-70 degrees.
0-90 degrees.
What is the range of motion for Shoulder Abduction?
0-180 degrees.
0-90 degrees.
0-120 degrees.
0-150 degrees.
What is the range of motion for Shoulder Medial rotation?
0-90 degrees.
0-60 degrees.
0-45 degrees.
0-30 degrees.
What is the range of motion for Shoulder Lateral rotation?
0-90 degrees.
0-45 degrees.
0-60 degrees.
0-75 degrees.
What is the range of motion for Elbow Flexion?
0-160 degrees.
0-90 degrees.
0-120 degrees.
0-180 degrees.
What is the range of motion for Forearm Pronation?
0-90 degrees.
0-45 degrees.
0-60 degrees.
0-75 degrees.
What is the range of motion for Forearm Supination?
0-90 degrees.
0-45 degrees.
0-180 degrees.
0-60 degrees.
What is the range of motion for Wrist Flexion?
0-90 degrees.
0-45 degrees.
0-60 degrees.
0-75 degrees.
What is the range of motion for Wrist Extension?
0-70 degrees.
0-90 degrees.
0-50 degrees.
0-30 degrees.
What is the range of motion for Wrist Abduction?
0-25 degrees.
0-15 degrees.
25-50 degrees.
50-75 degrees.
What is the range of motion for Wrist Adduction?
0-65 degrees.
0-45 degrees.
0-90 degrees.
0-30 degrees.
What is the range of motion for Hip Flexion?
0-125 degrees.
0-90 degrees.
0-150 degrees.
0-100 degrees.
What is the range of motion for Hip Extension?
0-15 degrees.
15-30 degrees.
30-45 degrees.
45-60 degrees.
What is the range of motion for Hip Abduction?
0-45 degrees.
0-30 degrees.
0-60 degrees.
0-90 degrees.
What is the range of motion for Hip Adduction?
0-15 degrees.
15-30 degrees.
30-45 degrees.
45-60 degrees.
What is the range of motion for Hip Medial rotation?
0-45 degrees.
0-30 degrees.
0-60 degrees.
0-90 degrees.
What is the range of motion for Hip Lateral rotation?
0-45 degrees.
0-30 degrees.
0-60 degrees.
0-90 degrees.
What is the range of motion for Knee Flexion?
0-140 degrees.
0-90 degrees.
0-120 degrees.
0-160 degrees.
What is the range of motion for Ankle Plantarflexion?
0-45 degrees.
0-30 degrees.
0-60 degrees.
0-90 degrees.
What is the range of motion for Ankle Dorsiflexion?
0-20 degrees.
0-10 degrees.
20-30 degrees.
30-40 degrees.
What is the range of motion for Foot Inversion?
0-30 degrees.
0-10 degrees.
30-60 degrees.
60-90 degrees.
What is the range of motion for Foot Eversion?
0-10 degrees.
10-20 degrees.
20-30 degrees.
30-40 degrees.
What is Ballistic Stretching?
Controlled, smooth and deliberate
Repetitive, bouncing motions
Stretching a muscle to the point of discomfort
What type of stretching involves stretching a muscle to the point of discomfort and then holding it at that point for an extended period of time?
Ballistic Stretching
Static Stretching
Dynamic Stretching
Dynamic Stretching involves active movement of a muscle that bring forth a stretch but are not held in the end position. True or False?
True
False
PNF in PNF Stretching stands for:
Proprioceptive Neuromuscular Facilitation
Progressive Neural Flexibility
Passive Nerve Function
Postural Neuromuscular Flexibility
Which of the following is a type of PNF Stretching technique?
Slow-reversal-hold-relax
Dynamic stretching
Static stretching
Ballistic stretching
What is an agonist muscle?
An agonist muscle is a muscle that is primarily responsible for generating a specific movement.
An agonist muscle is a muscle that stabilizes a joint during movement.
An agonist muscle is a muscle that opposes the primary movement.
An agonist muscle is a muscle that is always relaxed during movement.
What is an antagonist muscle?
An antagonist muscle is a muscle that opposes the action of another muscle.
An antagonist muscle is a muscle that assists the agonist in performing a movement.
An antagonist muscle is a muscle that is always in a state of contraction.
An antagonist muscle is a muscle that is responsible for initiating movement.
What happens during knee extension?
The knee straightens and the angle between the thigh and lower leg increases.
The knee bends and the angle between the thigh and lower leg decreases.
The knee rotates inward.
The knee remains stationary.
Muscles that work in synergy are called what?
synergistic muscles
antagonistic muscles
independent muscles
isolated muscles
What is the function of mechanoreceptors in muscles?
Name the two types of mechanoreceptors.
Muscle Spindles, Golgi Tendon Organs
Pacinian Corpuscles, Ruffini Endings
Merkel Discs, Meissner's Corpuscles
Free Nerve Endings, Krause End Bulbs
Golgi tendons are affected by changes in muscle ________.
tension
length
temperature
mass
What happens when a muscle is stretched?
The muscle spindles contract
The muscle spindles are stretched, sending sensory impulses to the spinal cord
The Golgi tendon organ contracts
The CNS sends impulses to relax the muscle
Impulses return to the muscle from the CNS, which cause the muscle to ________, resisting the stretch.
contract
relax
expand
remain still
If the stretch of the muscle lasts for 6 seconds or more, what responds to the change in length and increase in tension?
Muscle spindles
Golgi tendon organ
CNS
Spinal cord
The role of the Golgi tendon organ in the spinal cord reflex arc is to:
detect changes in muscle tension and protect muscles from excessive force
initiate voluntary muscle contractions
transmit pain signals to the brain
coordinate balance and posture
Proper strength training and a rigorous stretching program can enhance athletic performance by:
Increasing muscle mass and flexibility
Improving mental focus
Reducing the need for rest
Enhancing dietary habits
Before stretching, you should:
Warm up your muscles
Drink water
Eat a meal
Take a nap
To increase flexibility, the muscle must be stretched beyond its normal range, but not to the point of ________.
injury
comfort
relaxation
ease
Increases in ROM will be specific to whatever muscle is being ________.
stretched
contracted
relaxed
strengthened
What should you avoid when stretching?
Bouncing during stretches
Holding your breath
Stretching to the point of pain
All of the above
How should you stretch?
Gently and slowly
Quickly and forcefully
Without any warm-up
Only when you feel pain
How many times a week is it recommended to stretch for the best results?
1-2 times
3-4 times
5-7 times
Every day
Stretching from a seated position takes stress off of what part of the body?
Neck
Back
Legs
Arms
What type of muscles should you stretch?
Skeletal muscles
Cardiac muscles
Smooth muscles
All of the above
