Nutritional Sciences 1340: Introduction to Exercise and FitnessLesson 10 Assessment35 Questions, 35 Points TotalName: Samuel Beffa Mizzou Online ID: 318020E-Mail: [email protected]/False→ 2 questions, 1 point each, 2 points totalDirections: Questions 1-2 are True/False. For these questions, type A if the statement is true and B if the statement is false in the space provided below the question. 1. Flexibility is usually greater in those with more body fat.A. TrueB. FalseAnswer: __B___2. The most common reason for chronic low-back pain is a lack of physical activity.A. TrueB. FalseAnswer: __A___Fill-in-the-Blank→ 7 questions, 1 point each, 7 points total Directions: Questions 3-9 are fill-in-the-blank. For these questions, type the best answer in the space provided.3. A 20-year-old woman with a 16.7-inch Modified Sit-and-Reach Test result has the percentile rank of about ___80__ (use Table 8.1 provided on page 8).NUTR_S 1340: Introduction to Exercise and Fitness Lesson 10 AssignmentKeycode: 2519 Page 24. An 18-year-old man who meets the high physical fitness standards must score a minimum of __20.9___ inches in the Total Body Left Rotation Test (use Table 8.2 provided on page 9).5. Approximately __80___ percent of all low-back problems in the United States stem from improper alignment of the vertebral column and pelvic girdle, a direct result of inflexible andweak muscles.6. All other factors being equal, an individual with longer arms or shorter legs, or both, receivesa better rating from the _____Sit-and-Reach_________________ Test.7. Individuals who are susceptible to flexibility injuries should limit each stretch to _20___ seconds. 8. Exercises that are not recommended because they may cause an injury are called ______contraindicated_______ exercises.9. In addition to being overweight, a major contributor to back pain is excessive ________sitting_______, which causes back muscles to shorten, stiffen, and become weaker.Multiple-Choice→ 26 questions, 1 point each, 26 points totalDirections: Questions 10-35 are multiple-choice. For these questions, choose the one best answer and type it in the space provided below the question.10. When joints are regularly moved through their entire range of motion:A. flexibility decreases.B. flexibility increases.C. ligaments shorten.D. muscles shorten.Answer: ____________B. Flexibility increases_________________________NUTR_S 1340: Introduction to Exercise and Fitness Lesson 10 AssignmentKeycode: 2519 Page 311. Poor posture and subsequent aches and pains that lead to limited and painful joint movement can be caused by:A. a decline in flexibility.B. too-strong muscles.C. an increase in coordination.D. lack of adipose tissues.Answer: ______ A. a decline in flexibility.____________________________12. Temporary lengthening of soft tissue is:A. plastic elongation.B. elastic elongation.C. ballistic elongation.D. passive elongation.Answer: ________ B. elastic elongation.__________________________________13. The most significant contributor(s) to lower flexibility is (are):A. age and sex.B. excess adipose tissue.C. sedentary living.D. muscle temperature.Answer: ______ C. sedentary living._________________________14. Stretching exercises are helpful for:A. enhancing body composition.B. improving muscular endurance.C. increasing muscular strength.D. maintaining body mobility.Answer: __________________ D. maintaining body mobility._________________15. Decreased flexibility causes older adults to:A. have a reduced risk for automobile accidents.B. switch lanes and parallel-park better.C. lose mobility for simple daily tasks.D. have a higher level of functional capacity.Answer: ___________ C. lose mobility for simple daily tasks._______________NUTR_S 1340: Introduction to Exercise and Fitness Lesson 10 AssignmentKeycode: 2519 Page 416. Taking part in a regular stretching program offers all of the following benefits EXCEPT:A. increased muscular strength and endurance.B. proper and graceful body movement.C. the prevention of low-back and other spinal column problems.D. improved postural alignment.Answer: _______ A. increased muscular strength and endurance. ___17. Exercises in which the muscles are lengthened gradually through a joint's complete range of motion are referred to as:A. dynamic stretching.B. ballistic stretching.C. controlled ballistic stretching.D. static stretching.Answer: _____________________ D. static stretching._________________18. PNF stretching:A. stands for "proper needed flexibility stretching."B. can be done without a partner's assistance.C. involves rapid, bouncy movements.D. involves an isometric contraction.Answer: _______________ D. involves an isometric contraction.________________19. Exercise for backache syndrome should be performed:A. no more than once daily.B. two or more times daily.C. three days each week.D. five days each week.Answer: ___ B. two or more times daily.________________________________20. Which of the following exercises stretches the soleus muscles?A. Quad StretchB. Single-Knee-to-Chest StretchC. Sitting Adductor StretchD. Heel Cord StretchAnswer: __________ D. Heel Cord Stretch_________________________NUTR_S 1340: Introduction to Exercise and Fitness Lesson 10 AssignmentKeycode: 2519 Page 521. Which of the following is NOT considered a risky exercise?A. Ballet (bar) StretchB. Shoulder Stand Bicycle C. Kneeling Quad StretchD. Hurdlers StretchAnswer: __________ C. Kneeling Quad Stretch_______________________________22. Which of the following is NOT considered a risky exercise?A. Full Neck CirclesB. Backward Arm Circles with Palms Facing UpC. Box SquatsD. All are considered riskyAnswer: _____________ D. All are considered risky_____________________23. Which of the following is NOT considered a risky exercise?A. HeroB. High Donkey KicksC. Reverse CurlD. All are considered riskyAnswer: _________ C. Reverse Curl _______________________________24. Full Neck Circles are not recommended. An alternative would be the Clock Exercise. Ideally,one should rotate the head only between what hours on the clock to avoid hyperextension of the neck?A. 3 and 9B. 6 and 12C. 3 and 12D. none of the aboveAnswer: _____ A. 3 and 9______________________________________________25. A safer alternative to the Yoga Plow exercise is the:A. Reverse Curl.B. Leg Hug.C. Hero Stretch.D. The Yoga Plow is not considered a risky exercise.Answer: ___________ B. Leg Hug._____________________________________NUTR_S 1340: Introduction