“The Pros and Cons of different stretching methods”
Please carefully read the following article: http://fitness-science.org/pros-cons-different-stretching-methods/
Answer the questions, and sent your results to: [email protected]
on or prior to September 30, 2015. (For 1.5 CECs/PDCs)
Name:
Date:
Quiz answers:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
1. According to this article the purposes of stretching can be:
a) To decrease the risk of sport injury
b) To Increase the range of motion at a joint
c) To warm up before exercise
d) All of the above
2. Which of the following is not a method of stretching?
a) Ballistic
b) Static
c) Propriomuscular Neutralization Facilitation
d) Dynamic
e) All of the above are methods of stretching
3. A disadvantage of PNF Stretching includes
a) The large peak tension on muscles and tendons caused by the powerful bouncing movements increase
risk of injury
b) Decreased maximum strength when performed before strength training
c) Increased risk of injury when performed before strength or endurance training
d) By activating the stretch reflex (myotatic reflex) the muscles can’t relax and range of motion does not
increase
4. A disadvantage of Ballistic Stretching includes
a) For most exercises a partner is necessary
b) Decreased long term training effect when performed before or during strength training
c) The large peak tension on muscles and tendons caused by the powerful bouncing movements increase
risk of injury
d) All of the above
5. Lifting one knee as high as possible while walking as preparation of a 100m sprint is an example of which kind of
stretching?
a) Static
b) Ballistic
c) Dynamic
d) PNF
6. The following picture depicts which type of stretching? (The stretch is being held at one position
exclusively with a relaxed muscle being put under tension)
a)
b)
c)
d)
Static
Ballistic
Dynamic
PNF
7. The following picture depicts which type of stretching for hamstrings? The subject is pulling the
elevated leg at the end of its range of motion (passive stretch) and holding that position for 10
seconds. The subject strongly activates the hamstring muscle for 6 seconds. The subject relaxes the
muscle once again and finds a new range of motion and holds the tension for another 30 seconds.
a)
b)
c)
d)
Static
Ballistic
Dynamic
PNF
8. A partner can be used to perform this type of stretching:
a) Static
b) Ballistic
c) Dynamic
d) PNF
9. Using the speed of a body part to passively stretching a muscle beyond it’s normal range of motion is
known as
a) Static Stretching
b) Ballistic Stretching
c) Dynamic Stretching
d) PNF
10. It is best to perform dynamic stretching after a workout as opposed to before a workout
a) True
b) False
11. Proper warmup is recommended before performing these methods of stretching:
a) Static and Dynamic
b) Dynamic and Ballistic
c) Static and PNF
d) PNF and Ballistic
12. It is best to perform static stretching after a workout as opposed to before a workout
a) True
b) False