Emergency Personnel Fitness
Flexibility
Exercise 4
Section I: Knowledge & Comprehension
A. List and describe the simple steps that would enable an athlete firefighter to safely and effectively
execute a static stretch.
1. __________________________________________________________________________.
2. __________________________________________________________________________.
3. __________________________________________________________________________.
4. __________________________________________________________________________.
5. __________________________________________________________________________.
6. __________________________________________________________________________.
B. List some of the health and physical performance benefits to be gained through increased flexibility
with consistent and progressive flexibility training.
7. __________________________________. 8. _____________________________________.
9. __________________________________. 10. ____________________________________.
C. Why is it important to move slowly and smoothly into your stretch?
11. _________________________________________________________________________.
D. Why is it that after holding a stretch for the appropriate time that, you can usually move slightly
deeper into the stretch?
12. _________________________________________________________________________.
E. How does muscle tissue respond to the rapid tension that you produce by moving quickly or
bouncing into a stretch? What is likely to occur as a result?
13. _________________________________. 14. ___________________________________.
F. What are the benefits to stretching before and after exercising or fighting fires?
15. Before: __________________________________________________________________.
16. After: ___________________________________________________________________.
G. About how long should you hold your stretch position to gain the desired conditioning effect?
17. ______________________.
New Jersey City University
Emergency Personnel Fitness
Flexibility
A. Identify the indicated muscles, or muscle groups.
1. ____________________
2. ____________________
3. ____________________
4. ____________________
5. ____________________
6. ____________________
7. ____________________
8. ____________________
9. ____________________
10. ____________________
11. ____________________
12. ____________________
13. ____________________
14. ____________________
15. ____________________