CHAPTER 5flexibility

CHAPTER 5 - REVIEW QUESTIONS AND ASSIGNMENTS
Enter Grade / 30
Name: Sarah Mabrouk Class: 109-101-MQ
Teacher’s Comments
1. Identify 4 risks /disadvantages of having poor flexibility.

grade / 1. Greater risk of injury. 2. Poor strength.
4 3. Poor mobility. 4. Poor posture.
2. It is recommended to perform static stretching after all workouts.
a) What is a static stretch? It is a non-moving stretch that is held with the
grade / 1 goal of elongating the surrounding muscles.
b) Static stretches should be held for how long and It should be held for 20 to 30 seconds and be
for how many sets to help improve flexibility? repeated from 2 to 3 times.
grade / 2
3. It is recommended to do dynamic/range of motion stretching in the warm-up, before working out.
a) What is a dynamic stretch? It is a movement-based stretch that is not held
grade / 1 and is used to actively stretch the desired
muscle.
grade / 2 b) Provide an example of a range of motion stretch Elevation and Depression.
for the shoulder and hips. Internal/External Rotation.
4. Why is it important to warm-up before all physical activity? Identify 2 reasons.

grade / 2 To prevent muscle and joint injury.
To increase oxygen supply to the muscles.
5. Identify 2 components of an effective warm-up and provide an example of an exercise that you would do for
each of these components.
Thermal Warm-Up. Joint Range of Motion/Dynamic Stretching.
grade / 2 Jogging. Lateral Rotation.
6. Identify 2 reasons why it is important to cool-down for 2-3 minutes after aerobic activity.
1. Prevents post-exercise soreness and 2. Helps you maintain or improve your
grade / 2 stiffness. flexibility.
7. Identify 2 common postural errors?
Rounded Shoulders. Uneven Shoulders/Head Tilt.
grade / 2
8. Identify 1 recommended flexibility exercise to help improve each postural error named in question # 7.
Internal/External Rotations. Lateral Flexion.
grade / 2
9. Identify 1 recommended strengthening exercise to help improve each postural error named in question # 7.
Push-Ups. Plank Hip Dips.
grade / 2
10. Identify which muscle(s) is being stretched in each of the following diagrams:
grade / 4
Gastrocnemius, Hamstrings Anterior Deltoid and
Gluteals and Outer
Soleus and Achilles Bicep
Thigh
Tendon
11. Complete Assignment # 6, the Posture Assessment that follows.
Teacher comments
grade / 6
ASSIGNMENT # 6: POSTURE EVALUATION
Proper posture is achieved when the spine is in neutral spinal alignment. The pull of gravity must be evenly distributed on
the spine.
TEST YOUR POSTURE
To figure out if you have good posture, take the following posture tests:
THE WALL TEST
* Stand with the back of your head and your buttocks touching the wall and
your heels six inches from the baseboard.
* Stick your hand between your lower back and the wall, and then between
your neck and the wall.
* If you can get within an inch or two at the low back and two inches at the
neck, you are close to having excellent posture.
My lower back is 2 inches from the wall.

My neck is 2 inches from the wall.
THE MIRROR TEST

Stand facing a mirror and with a partner and check to see If you have good posture using the checklists provided.
Answer : Yes or No
From the Front – Checklist
Head should be straight - not tilted to one side – Yes
Shoulders should be level - Yes
Hips should be level - Yes
Kneecaps should face the front – Yes
Ankles should be straight ahead - Yes
Feet should be straight ahead - Yes
From the Side– Checklist (need a partner)
Head should be straight - not tilted forward - Yes
Chin should be parallel to the floor - Yes
Shoulders should be in line with the ear - Yes
Upper back should be slightly rounded - No?
Lower back should be slightly rounded - No?
Backs of legs should be flat - not rounded or bent - No
WHAT YOU CAN DO FOR BETTER POSTURE
Once you determine your posture deviations, you can start working on them. Your first step is to be aware of your posture
throughout the day; while standing, sitting, texting and lying down. Ask yourself if you're keeping everything in alignment.
Depending on your problems, there are things you can do to help correct your posture. For example:
* If you have a forward head and rounded shoulders, you probably have tight chest muscles and loose upper back
muscles. Try some stretching exercises for the chest area and strengthening exercises like seated rows for the upper
back muscles.
* If you have an excessive arch in your lower back you may have tight lower back muscles and or weak abdominal
muscles. Try some low back stretching and exercises and abdominal strengthening exercises like planks and birddog.

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CHAPTER 5 - REVIEW QUESTIONS AND ASSIGNMENTS

1. Identify 4 risks /disadvantages of having poor flexibility.

4. Why is it important to warm-up before all physical activity? Identify 2 reasons.

THE WALL TEST

My lower back is 2 inches from the wall.

THE MIRROR TEST

WHAT YOU CAN DO FOR BETTER POSTURE

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