BPK 143 final UPDATED Actual Exam Questions and CORRECT Answers
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Course
BPK 143
Institution
BPK 143
BPK 143 final UPDATED Actual Exam
Questions and CORRECT Answers
Define flexibility - CORRECT ANSWER- The ability to maximize the range of motion at
a given joint
Define stretching - CORRECT ANSWER- A component of exercise programs
List benefits of maintaining adequate range of motion (flexib...
BPK 143 final UPDATED Actual Exam
Questions and CORRECT Answers
Define flexibility - CORRECT ANSWER✔✔- The ability to maximize the range of motion at
a given joint
Define stretching - CORRECT ANSWER✔✔- A component of exercise programs
List benefits of maintaining adequate range of motion (flexibility) (7) - CORRECT
ANSWER✔✔- 1) joint health
2) reduction of low back pain and injuries
3) additional potential benefits such as reduction of delayed onset muscle soreness
4) pain relief
5) athletic performance
6) improved posture
7) relaxation
What factors contribute to the range of motion of a joint (3) - CORRECT ANSWER✔✔- 1)
bone shape
2) different joint structures
3) joint capsule
How can exercise limit flexibility - CORRECT ANSWER✔✔- may increase scar tissue build
up and actually reduce range of motion
Compare static and ballistic stretching - CORRECT ANSWER✔✔- Static: requires external
force or agonist muscle to perform the stretching (more likely to injure yourself)
Ballistic: uses momentum from body parts to propel muscle into an extended range of motion
Which method o's stretching is better? Why(3) - CORRECT ANSWER✔✔- Ballistic;
,1) develops dynamic flexibility better
2) can be performed in unison with team which promotes team camaraderie
3) can be less boring
What is an argument for and against static stretching - CORRECT ANSWER✔✔- For: for
non competitive situation it will not cause much harm and it can improve range of motion
Against: may weaken muscle leaving it prone to injury
What is an argument for and against ballistic stretching - CORRECT ANSWER✔✔- For:
prepares athlete for what they are going to go through during the exercise
Against:study is inconclusive whether it prevents injuries or not
How does intensity, duration and frequency apply to stretching programs - CORRECT
ANSWER✔✔- Intensity: hold stretch to mild discomfort
Duration: 20-40 secs
Frequency: 2-3 days per week
Describe a stretching technique that would be effective at stretching the deltoid (anterior
heads) - CORRECT ANSWER✔✔- Stand at end of wall or in doorway facing perpendicular
to wall. Position palm on surface of wall slightly lower than shoulder. Bend elbow slightly
Describe a stretching technique that would be effective at stretching the deltoid (posterior
heads) - CORRECT ANSWER✔✔- Face stationary bar. Grasp with one hand approx. Face
height. Rotate body so upper arm is positioned across neck
Describe a stretching technique that would be effective at stretching the pectoralis major -
CORRECT ANSWER✔✔- Stand at end of wall or in doorway facing perpendicular to wall.
Place inside of bent arm on surface of wall. Position bent elbow shoulder height
, Describe a stretching technique that would be effective at stretching the triceps - CORRECT
ANSWER✔✔- Put one arm overhead. Position forearm as close as possible to upper arm.
Grasp elbow overhead with other hand
Describe a stretching technique that would be effective at stretching the abdominals -
CORRECT ANSWER✔✔- Stand with arms extended overhead
Describe a stretching technique that would be effective at stretching the abdominals (internal
and external obliques) - CORRECT ANSWER✔✔- Sit on floor or mat with knees straight.
Place one foot on floor to outside of other knee. Turn torso toward side of bent knee
supporting body with extended arm behind. Place elbow of opposite arm to outside of bent
knee
Describe a stretching technique that would be effective at stretching the erector spinae -
CORRECT ANSWER✔✔- Lie supine on floor or mat. Raise both knees and grasp back of
thighs behind knees
Describe a stretching technique that would be effective at stretching the gluteus Maximus -
CORRECT ANSWER✔✔- Sit on floor with hip and thigh against wall. Lift back of legs up
against wall by pivoting hips and lying on back. Cross lower leg over thigh of straight leg
Describe a stretching technique that would be effective at stretching the quadriceps -
CORRECT ANSWER✔✔- Stand and touch wall or stationary object for balance. Grasp top
ankle or forefoot behind. Pull ankle or forefoot to rear end
Describe a stretching technique that would be effective at stretching the hamstrings -
CORRECT ANSWER✔✔- Stand and bend over with knees straight
Describe a stretching technique that would be effective at stretching the tibialis anterior -
CORRECT ANSWER✔✔- Stand and touch wall or stationary object for balance. Grasp
forefoot behind
Describe a stretching technique that would be effective at stretching the gastrocnemius -
CORRECT ANSWER✔✔- Stand with one leg forward and other leg extended back with
knees straight. Both feet are positioned forward
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