Specialised training - PNF Flashcards
What does PNF stand for?
Proprioceptive neuromuscular facilitation
What is PNF and what is it used for?
An advanced stretching technique used to improve flexibility and mobility
What are muscle spindles?
Receptors that detect rate and length of movement in muscle fibres
What is the stretch reflex?
A protective mechanism that stops a muscle overstretching by forcefully contracting the muscle concentrically.
What is the golgi tendon organ?
Proprioceptors that detect tension in the tendon and activate autogenic inhibition
What is autogenic inhibition
It stops signals from the muscle fibres
What is the process of PNF (3:10:30)
- Move a body part to the limit of its range of movement
- Hold this for 3 secs
- Isometrically contract the target muscle for 6-10 secs
- Relax
- Stretch muscle again to its ROM limit, hold for 30 secs
- Repeat 2-5 times
How does the golgi tendon organ carry out it’s function?
As they detect a rise in tension in the tendons, autogenic inhibition is activated which inhibits muscular contraction to prevent injury. This overrides the stretch reflex which relaxes the muscle.
What is the physiology behind PNF?
- As the muscle is stretched the muscle spindles detect a rate and length of change
- As the muscle continues to stretch, the point at which the stretch reflex would occur is reached
- However, during the isometric contraction a critical tension threshold is reached
- Signals are sent from GTO to initiate autogenic inhibition which overrides the stretch reflex.
- This allows the muscle to relax and in turn be stretched further.
What are the guidelines to PNF?
- Do not do on day of competition
- 48hrs rest prior to repeating
- Not recommended for U18’s
- Requires a trained specialist
Give 3 alternatives to PNF
- Static stretching (no movement during stretch)
- Dynamic stretching (mimics sporting activities)
- Pilates/yoga
