INTRO TO JUKARI FIT TO FLEX INSTRUCTOR TRAINING WORKSHOP EXAM

CHOOSE ONE CORRECT ANSWER TO EACH QUESTION Directions: Please choose the answer that most accurately answers the question 1. Dynamic Flexibility and Mobility refers to increasing the range of motion of a____. c) Joint 2. Fluidity is _____important as increasing range of motion in the JUKARI Fit to Flex program. a) More 3. When using the JUKARI Band, what is the recommended BPM? b) 114-118 BPM 4. Instead of using the word stretch to get deeper into a Focus move using the JUKARI Band, the word _________ is suggested instead. c) Assist 5. If the agonist muscle group is the rhomboids, the antagonist muscle group is the: a) Trapezius 6. The 4 Primary Elements of JUKARI Fit to Flex are: c) Dynamic F&M, Joint Stability, Fluidity, Rhythmic Composition 7. When performing a Focus move in either Dynamic Flex or Floor Flex, you must: c) Change the move in each Block 8. A Multiple Progression: b) Includes moves from only one Format group 9. A tendon is: b) Connective tissue with minimal elasticity that connects bone to muscle 10. Which of the following exercises does not focus on improving hamstring flexibility?

a) Lift n Assist 11. The term manipulate describes: a) How you interact with the Band 12. All JUKARI Fit to Flex classes should incorporate: e) All the above 13. Dynamic Mobility/Flexibility can improve all except one of the following components: b) Muscle Strength 14. The scapular stabilizing muscles in High V are: b) rhomboids and middle trapezius 15. A Transition move provides ____________ to the Focus move. d) Balance 16. The primary purpose of a Body Scan is to: d) Have participant become more sensory aware of his or her body
17. Which of the following statements about dynamic spine is NOT true? c) A dynamic spine will react instantaneously to the continuous movement challenge of JUKARI Fit to Flex moves

18. For a Focus move, it is best to limit reps to a maximum of _____per exercise, per joint in order not to decrease ROM. d) 10 19. A Mecca is: b) Adds sensory challenges 20. The correct Band tension allows you to do all but which of the following: a) Move against the Band and still elongate through a full ROM 21. Do not hold a stretch longer than ____ seconds in order to bypass the stretch reflex. a) 2 22. A Fluidity Move: b) Makes shapes with the Band

23. When the stretch reflex is activated, it causes a muscle to reflexively contract in response to: d) a and b
24. Place these moves in order sequentially as related to least

challenging to most challenging. a) Figure 8 b) U Swing c) Flipover d) Arriba e) Crisscross

___b__ ___c__ ___e__ ___d_ ___a__ 25. Please Match the following Dynamic Flex moves with the

appropriate category. Letter may be used more than once: a) Focus b) Fluidity c) Transition __c___ Coil/Uncoil __a___ Leg Assist: Full Crossover __a___ Pitch n Release __a___ Wrap n Reach __c___ Tic Toc __b___ Ole __c___ Flamingo Extend __b___ Diagonal Wave __c__ Side Wheel __c___ Plie Kiss __a___ Falling Arch __c___ Pull Back the Curtain __c___ Pinwheel __a___JUKARI Dancer __b___ Charleston

26. Please Match the following terms with these definitions: __c__ Extensibility _ a__ Muscle Spindles a. Sends a message to the spine when stretch is too intense b. A muscle group[s] that initiates a static contraction so proper primary muscle action occurs c. The amount of resilience or give of the connective tissue surrounding a joint in order to effectively gain flexibility d. The ability to elongate muscle tissue in order to move joints through their fullest range of motion e. Use own muscle control and ability to take targeted muscle[s] through the range of motion possible without an assist.

__d__Flexibility

__e__Voluntary Muscle Action

_b__ Stabilizer

TRUE OR FALSE Directions: Please choose the answer that most accurately answers the question 27. __T__ Going to the Edge refers to reaching beyond your normal ROM in order to increase flexibility. 28. __T__ JUKARI Fit to Flex can be considered a stretching program. 29.__T__ The more active a person is, the more likely she or he are to have better ROM then a sedentary individual, regardless of age. 30.__T__ JUKARI Breath must always be performed either at the beginning or end of each JUKARI Fit to Flex class. 31.__F__Your Format order can change from Block to Block within a class. 32.__F__ The F&M Goal is generally categorized by a targeted joint and should be the basis for choosing the Focus moves for the class.

33.__T__ The JUKARI Edge Scale is method which represents your perceived level of mobility and flexibility at different stages of the workout. 34.__F__The terms Mobility and Dynamic Flexibility are synonymous. 35.__T__ Doing more reps once you reach your maximal ROM will re-set the nervous regulation of the muscles length at a higher level of ROM permanently. 36. __T__ A Mixed Format must include a Focus Move. 37.__F__ Room temperature doesnt affect a persons ability to increase ROM. 38.__F__ Cross Loop allows for better scapular stabilization than using an Open Band. 39.__F__ Flipovers, U Swings and Arribas can be done in both Prep and Dynamic Flex. 40.__F__ A Compound move is a combination of two moves that target the same muscle[s] for example a Basic Squat to a Lunge. 41. __F__ A move that is both a Transition move and a Focus move is identified by the word Assist in the name. 42.__F__ A Block does not have to contain all three Format groups: Focus, Transition and Fluidity. 43. __T__ When interpreting a Progression sequence, the word to indicates one move sequentially progresses to the next without performing repetitions of each. 44.__F__ Upstage is away from the audience. 45. Please Match the following JUKARI Band vocabulary words with the most appropriate definition: __b___ Freeing the Band __h___ Foot In Band anchor or hold __a___ Choke Up the Band the Band, a. Walk hands up or Wind up the Band to shorten the Band b. Release the Band from any c. Stand with both feet firmly on under the ball or the arch of the

foot __i___ Double Foot in Band __e___ Open Band hand __d___ Loose Loop hand, apart __j__ Foot Loop f. Fold Band in half, placing foot in both loops; hold free end in one or both hands g. Assist a leg lift or getting h. Place foot firmly on the Band, Band under ball of foot or the arch of the foot i. Fold Band in half, placing one foot in the center of Band; one hand holds both free ends, the other hand holds both loops. j. Place foot in one loop at end of Band e. Hold one end of the Band in each choked up to shoulder-width d. Hold one end of the Band in each

__g__ Row Hold deeper into a move __c__ Band Stand __f__ Double Foot Loop