Warm Up/Mobility

Which of the following is the most appropriate form of stretching to use during a warm-up prior to athletic activities?

Static

Ballistic

Dynamic

PNF

Which of the following is the appropriate length of time to hold a static stretch?

5-10 seconds

15-30 seconds

1 minute

Static stretch should not be held

Which is not a factor that affects flexibility?

Joint Structure

Activity Level

Age

Absolute Strength

Which joint structure has the greatest range of motion?

Ball and Socket

Hinge

Ellipsoidal

Synovial

According to your readings, what is the definition of mobility?

Ability to produce desired movement

Ability to resist desired movement

Ability to be strong through range of motion

Ability to be flexible

According to your readings, what does "stiffness" mean?

Being immobile

Passive resistance to stretching

Tightness throughout a lift

Imbalances in mobility

According to your readings, which 2 options serve as reasons to warm up?

Enhance performance

Wake up athlete

Prevent injury

Increase muscle fiber recruitment

What are some affects of a warm up?

Increased body temperature

Increased blood flow to involved areas

Mental preparation for activity

All the above

According to the NSCA, how long should a general warm up be?

3-5 minutes

5-10 minutes

10-15 minutes

More than 20 minutes

According to your readings, which are characteristics of a good dynamic warm up?

Preceded by soft tissue work

Should be specific to each individual in a team setting

End with soft tissue work

Progress from single-joint to multi-joint

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