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A set of vocabulary flashcards focusing on key terms and concepts from Chapter 5 of Total Fitness and Wellness, which covers flexibility, stretching techniques, posture, and related benefits.
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Flexibility
The ability to move joints freely through their full range of motion.
Stretch Reflex
Involuntary contraction of a muscle due to rapid stretching of that muscle.
Proprioceptors
Specialized receptors in muscles and tendons providing feedback to the brain about position of body parts.
Good Posture
Holding positions that place the least amount of strain on supporting muscles and ligaments of a joint.
Bad Posture
Holding positions that stretch muscles on one side of a joint while shortening them on the other side.
Sit-and-Reach Test
A common test that measures the ability to flex the trunk and focuses on lower back muscles and hamstrings.
Dynamic Stretching
Fluid, exaggerated movements that mimic the movements of many exercises.
Static Stretching
Slow lengthening of a muscle, held for 20-30 seconds, repeated 3-4 times, effective for improving flexibility.
Proprioceptive Neuromuscular Facilitation (PNF)
A stretching technique that combines stretching with alternating contraction and relaxation of muscles.
Benefits of Flexibility
Includes increased joint mobility, reduced muscle tension, efficient body movement, and prevention of lower back pain.
Lower Back Pain (LBP)
Pain resulting from poor muscle balance and flexibility, requiring targeted flexibility exercises.
Ballistic Stretching
Rapid, forceful, bouncing movements that are not recommended due to injury risks.
Posture
The position of your joints while standing or sitting.
Stretching Frequency
Recommendations include performing stretching exercises 2-5 days per week for 10-30 minutes.
Common Contributors to Lower Back Pain
Muscle imbalances, poor flexibility, and strength deficiencies in targeted muscle groups.
Muscle Spindles
Proprioceptors in muscles that initiate a stretch reflex due to sudden stretch.
Golgi Tendon Organs
Proprioceptors located in tendons that provide feedback about muscle tension.
Maintaining Adequate Flexibility During Pregnancy
Involves stretching key muscle groups to counteract biomechanical stresses and relieve discomfort.
Muscle Cramps
Originally thought to be related to dehydration, now considered due to abnormal spinal control and muscle fatigue.