Question

I. Match the following types of stretching with that which characterizes the stretch best.

1 Static Stretching 2 Dynamic Stretching 3 Ballistic Stretching 4 PNF Stretching

A This type of stretching can be effective at increasing flexibility and involves both a contracting and stretching phase.

B This type of stretching involves controlled movements that may mimic the movements to be performed during exercise. This type should be performed prior to a workout.

C This type of stretching involves bouncing and jerking motions. It can even be fast. This type if not recommended for the general population.

D. This is the most commonly recommended type of stretching to be performed after excercise but not before

II. Put the following in the correct order. 1-5 In what order should we structure an exercise session for optimal safety, performance and flexibility?

A Perform dynamic stretches

B Engage in a cool down to lower heart rate and respiration but keep muscles warm

C Perform static stretches

D Perform a general warm-up

E Engage in the exercise bout

III. How long should we hold a static stretch?

A 5-60 seconds

B 10-30 seconds and repeat for a total of 60 seconds per stretch

C 10-30 seconds and repeat for a total of 5 minutes per stretch

D 60-90 seconds

IV. How often should we engage in stretching exercises?

A As we can – it is not essential to a fitness program

B Anytime we are cold

C 2-3 days per week, preferably every day

D Every day, it is only effective at that frequency

V. Our breathing patterns can deeply influence the following

A Stress

B Psycho-physiological states

C Organ function

D All of the above

VI. Select all that apply. Which of the following are benefits of respiratory training?

Multiple answers: You can select more than one option

A Anger and stress management

B Reduction in anxiety and improved memory

C Increased performance and mental alertness

D Enhanced thinking and problem solving skills

Answer 1

I. Match the following types of stretching with that which characterizes the stretch best.

1. Static Stretching	D. This is the most commonly recommended type of stretching to be performed after exercise but not before
2. Dynamic Stretching	B .This type of stretching involves controlled movements that may mimic the movements to be performed during exercise. This type should be performed prior to a workout.
3 .Ballistic Stretching	C. This type of stretching involves bouncing and jerking motions. It can even be fast. This type if not recommended for the general population.
4 .PNF Stretching	A .This type of stretching can be effective at increasing flexibility and involves both a contracting and stretching phase.

III. How long should we hold a static stretch?

Answer:   B .10-30 seconds and repeat for a total of 60 seconds per stretch          

IV. How often should we engage in stretching exercises?       

Answer: C. 2-3 days per week, preferably every day.

V. Our breathing patterns can deeply influence the following

Answer: D .All of the above

VI. Select all that apply. Which of the following are benefits of respiratory training?

Answer: all the options are correct.