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Kin 157 > Slide 9 - Flexibility > Flashcards

Slide 9 - Flexibility Flashcards

1
Q

Flexibility is

A

The ability to move a joint through its complete range of motion

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2
Q

Benefits of flexibility

A

Reduce injury

Inhibit lower back pain

Prevent post exercise pain/injury

Reduce DOMS

Relieve emotional tension

Improve JOINT HEALTH

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3
Q

What do studies suggest to have adequate flexibility in in order to have healthy lower back

A

Oblique

Hamstring

Hip Flexor

Low back muscles

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4
Q

What is static flexibility

A

A measure of total ROM at the joint

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5
Q

What is dynamic flexibility

A

A measure of the rate of torque or resistance developed during stretching throughout the ROM

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6
Q

Dynamic and static flexibility are

A

RELATED

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7
Q

Which flexibility should we focus on for testing

A

STATIC

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8
Q

What are the factors that affect flexibility

A

Body type - muscle hypertrophy

Age

Gender

Physical activity

Warm up

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9
Q

What do proprioceptors control

A

Speed, strength and coordination of muscle contractions

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10
Q

Where are muscle spindles located

What do they do

What occurs here

A

In the center of a muscle

Send messages for the muscle to contract

Myotatic stretch reflex

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11
Q

Where are golgi tendon organs located

What do they do

What occurs here

A

Near the end of the muscle fiber

Send message for the muscle to relax

Inverse stretch reflex

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12
Q

What does PNF stretching do

A

Rapid powerful and sudden changes in muscle length stimulate receptors and can cause powerful reflex muscle contractions

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13
Q

What are the steps of the Myotatic stretch reflex

A

Muscle spindles detect stretch

Sensory neurones conduct AP to the spine

Sensory neurones synapse with alpha motor neurons

Stimulation of the alpha motor neuron causes the muscle to contract and resist being stretched

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14
Q

What are the steps of the inverse stretch reflex

A

Golgi tendon organs detect tension applied to a tendon

Sensory neurons conduct action potentials to the spinal cord

Sensory neurons synapse with inhibitory interneurons that synapse with alpha motor neurons

Inhibition of the alpha motor neurons causes muscle relaxation

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15
Q

What is PNF

A

Stretching technique that uses reflexes and neuromuscular principles to relax the muscle being stretched

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16
Q

What are the two ways to measure flexibility that are joint specific

A

Direct = measure ROM in degrees

Indirect = Measure static flexibility in linear units

17
Q

When assessing flexibility you should

A

Make it joint specific

Warm up

3 trials

Compare to norms and or contralteral side

Identify areas of needed improvement

18
Q

What are the 3 ways of measuring static flexibility

Which of these is the gold standard

A

Goniometer
Flexometer
Inclinometer

Goniometer

19
Q

Method for goniometer

A

Place the center where it coincides with the fulcrum

Align the arms of goniometer with bony landmarks along the longitudal axis of each movement body segment

Measure the ROM as the difference between the joint angles at the extremes of the movement

Follow standard procedures by joint

20
Q

Sit and reach evaluates

Validity of this procedure

A

Lower back and hip joints

Moderate for hamstrings
Poor for low back

21
Q

What tips would you suggest for someone doing the sit and reach test

A

Lower head and exhale

Do not count measurement if knees are flexed, motion is jerky or bouncing or fingertips do not maintain contact with slider

Do 3 trials and record the MAX SCORE to nearest 0.5cm

22
Q

How is shoulder flexibility tested

What does it involve

How many trials

A

Back scratch test

Client reaches with preffered hand over the should and down the back

Client also reaches around and up the middle of the back with other hand

Use ruler to measure overlap or gap between middle fingers of each hand

2 practice trials and 2 test trials

23
Q

Stretching is defined as the ability to move a joint through its complete range of motion.

A

False

24
Q

When measuring range of motion (ROM) for hip abduction, the femur is allowed to externally rotate to maximize the ROM

A

False

25
Q

When measuring range of motion (ROM) for forearm pronation and supination, the upper arm must be stable against the body

A

True

26
Q

The goniometry is a gold standard to assess static flexibility

A

True

27
Q

Muscle temperature affects flexibility

A

True

28
Q

When measuring range of motion for hip extension, both hips must be stabilized (i.e., both ASIS firmly on table or surface)

A

True

29
Q

There is a high positive correlation between hip and shoulder flexibility (i.e., individuals with good flexibility in the hips typically have good flexibility in the shoulders)

A

False

30
Q

Which of the following factors decrease flexibility

A

Muscle Hypertrophy

Being old than young

31
Q

Flexibility can be assessed indirectly by sit and reach test

A

True

32
Q

For sit and reach test, the subject sits without shoes and the soles of the feet flat against the box at the _____ mark

A

26cm

33
Q

If you are 60 years old woman and your result from Back scratch test was 0, what is your percentile rank for shoulder flexibility

A

About 57%

34
Q

_______ detects the changes in length of muscle fibers, and it _______ muscles as a reflex

A

Muscle spindle

Contracts

35
Q

During PNF stretching, contraction of the agonist muscle is designed to activate which sensory organ, and cause which reflex action

A

Golgi tendon organ

Causes reflex muscle relaxation

36
Q

Which of the following sensory organs is activated during the myotatic stretch reflex, and what is the reflex action

A

Muscle spindle, causes reflex muscle contraction

Kin 157 (24 decks)

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