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Fitness Assessment & Strength Training 2992 > WEEK 10 - flexibility training > Flashcards

WEEK 10 - flexibility training Flashcards

1
Q

what are the 7 components of fitness ?

A
  • aerobic poer
  • balance
  • agility
  • speed
  • flexibility
  • anthropometry
  • body composition
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2
Q

define aerobic power :

A

maximal rate of energy transduction using oxidation of energy sources

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3
Q

define balance :

A

ability to maintain centre of gravity within the base of support

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4
Q

define agility :

A

ability to stop, start or change direction rapidly and in controlled manner

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5
Q

define speed :

A

the time it takes to cover a given distance

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6
Q

define flexibility :

A

the range of motion about a body point

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7
Q

define anthropometry :

A

the proportions and dimensions of the body

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8
Q

define body composition :

A

relative proportions of fat and fat free masses

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9
Q

what is the structure of a muscle ?

A

muscle, bundle of muscle fibers, nuclei, myofibril, sarcomere

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10
Q

muscle vs tendon during stretch : describe a tendon ?

A

Tendons are like strong ropes that connect muscles to bones. When you stretch, you’re pulling on both the muscle and the tendon

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11
Q

muscle vs tendon during stretch : describe a muscle ?

A

Muscles are like elastic bands in your body that help you move.

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12
Q

name the two types of factors affecting flexibility ?

A

structural and functional

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13
Q

what are structural factors ?

A
  • muscle length (serial sarcomere number)
  • fascia stiffness
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14
Q

what are functional factors ?

A
  • stretch reflex critical point
  • stretch tolerance
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15
Q

how can tissues grow ?

A

thought hypertrophy and/or hyperplasia

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16
Q

what is hypertrophy ?

A

increase in the size of individual muscle fibers

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17
Q

what is hyperplasia ?

A

increase in the number of muscle fibers

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18
Q

what delivered to muscle are used to form muscle proteins that comprise new myofibrils

A

amino acids

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19
Q

what are factors affecting flexibility ?

A

structural factors ;
- fascia stiffness
- cross-linkage and functional factors ;
- stretch reflex critical point
- stretch tolerance

20
Q

what is fascia stiffness ?

A

is when the layer of connective tissue in your body, called fascia, feels tight or hard. It’s like feeling a bit stiff or inflexible in your muscles and movement.

21
Q

what is cross-linkage ?

A

when molecules in a substance connect to each other like tiny hooks, making the substance stronger or more rigid. It’s like when you link your fingers together, they become harder to pull apart.

22
Q

what is strength reflex critical point ?

A

is like a built-in safety feature in your muscles. It’s the point where your muscles automatically tighten up to protect themselves from stretching too far and getting hurt. It’s your body’s way of saying “stop” to prevent injury.

23
Q

FILL IN THE BLANK :

stretching inhibits reflex up to _____ minutes

A

5-10

24
Q

what is stretch tolerance ?

A

diminished feelings or discomfort fora given stretch magnitude

25
Q

what are the two types of factors affecting flexibility ?

A

structural and functional

26
Q

what are the two types of structural factors ?

A
  • muscle length (serial sarcomere number)
  • fascia stiffness
27
Q

what are the two types of functional factors ?

A
  • stretch reflex critical point
  • stretch tolerance
28
Q

between muscle length, fascial stiffness, stretch reflex critical point and stretch tolerance which is LONGTERM ?

A

muscle length (serial sarcomere number)

29
Q

between muscle length, fascial stiffness, stretch reflex critical point and stretch tolerance which is MIDDLE TO SHORT TERM ?

A

fascia stiffness

30
Q

between muscle length, fascial stiffness, stretch reflex critical point and stretch tolerance which is SHORT TERM ?

A

stretch reflex critical point and stretch tolerance

31
Q

do the Canadian guidelines have any specific recommendations for flexibility ?

A

no

32
Q

evidence for flexibility : flexibility is not well correlated with what …

A
  • mortality
  • morbidity
  • injury risk
  • occupational performance
  • sport performance
33
Q

what does FITT stand for ?

A
  • frequency
  • intensity
  • type
  • time
34
Q

what are the three “types” (in regards to prescribing flexibility) ?

A

static, dynamic and proprioceptive neuromuscular facilitation

35
Q

define “static” :

A

holding a position at the end of a range of motion while the muscle is under tension

36
Q

define “dynamic” :

A

actively moving through a range of motion to create tension through the muscle

37
Q

define “proprioceptive neuromuscular facilitation” :

A

alternating a static stretch with a resisted isometric contraction, and a subsequent static stretch

38
Q

is there any firm data on optimal stretching frequency ?

A

no

39
Q

TRUE OR FALSE

more intensity (deeper stretch) results in greater change in flexibility

A

TRUE

40
Q

TRUE OR FALSE

if flexibility is important for performance, perform dynamics stitching prior but after warming up

A

TRUE

41
Q

how long should static stretched be help (duration of flexibility) ?

A

30-60 seconds

42
Q

when prescribing flexibility, give the general recommendations for “F” ; “fits” =

A

stretching may be performed regularly to match the needs of the individual

43
Q

when prescribing flexibility, give the general recommendations for “I” ; “intensity” =

A

intensity of strict should match the clients tolerance but deeper stitched result in greater adaptation

44
Q

when prescribing flexibility, give the general recommendations for “T” ; “time” =

A

static stretched should be held for 30-60 seconds

45
Q

when prescribing flexibility, give the general recommendations for “t” ; “type” =

A

dynamic stretched should be performed prior to performance (after wearing up) and static stretched performed after training

Fitness Assessment & Strength Training 2992 (12 decks)

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