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252 - intro to phys act final > Chapter 11 : designing programs for flexibility and low back pain > Flashcards

Chapter 11 : designing programs for flexibility and low back pain Flashcards

1
Q

Is a systematic program of stretching exercises designed to progressively increase the ROM of joints overtime

A

Flexibility training

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2
Q

T or F: stretching improves flexibility & ROM

A

True

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3
Q

Flexibility programs should be individualized to address a client’s: (4)

A

Goals
Needs
Abilities
Physical activity interests

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4
Q

Elasticity

A

Is the property that enables a tissue to return to its original shape or size when a force is removed

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5
Q

Plasticity

A

Is the property of a material to permanently deform when it is loaded beyond its elastic range

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6
Q

Stress

A

Is defined as the force per unit area of a material ( = force/cross sectional area)

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7
Q

Strain

A
  • Is the change in length or amount of deformation caused by the applied force
  • Is defined as extension per unit length
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8
Q

Stiffness

A
  • Is the ratio of stress or strain, or force to deformation.

- Is the ratio of the change in force to the change in length

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9
Q

Viscosity

A

Is the property of materials to resist loads that produce shear & flow
Is resistance to flow
An apparent force that prevents fluids from flowing easily

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10
Q

Viscoelasticity

A

Also known as anelasticity, is the study of materials that exhibit both viscous and elastic characteristics when undergoing deformation
Is defined as a combination of viscous & elastic properties exhibited by biological tissues

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11
Q

What is the viscoelastic stress relaxation response?

A
  • Is a time-dependent mechanical property of soft tissues
  • Is the gradual decrease in stress in a material stretched & held at a constant length
  • Is the decrease in tension in the MTU when the joint is held at a constant angle
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12
Q

What is the viscoelastic creep?

A

Is a time-dependent mechanical property of soft tissues.
A slow, progressive deformation of a material under constant stress.
Is a small increase in joint angle due to the elongation of the MTU during constant-torque static stretching.
The lengthening that occurs when a constant force or load is applied to a muscle.

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13
Q

Name the spinal reflexes

A 
Stretch reflex (muscle spindles)
Inverse stretch reflex (golgi tendons organs)
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14
Q

What is stretch tolerance?

A

A measure of the amount of resistive force to stretch within target muscles that can be tolerated before experiencing pain

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15
Q

What are the 6 steps for designing a flexibility program?

A
  1. Assess the clients flexibility
  2. Identify the joints and muscles needing improvement
  3. Select an appropriate stretching method
  4. Select specific exercises for the exercise prescription
  5. Follow the guidelines for designing flexibility programs
  6. Follow the guidelines for desinging a stetching program
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16
Q

Which training principles are applied to the development of flexibility programs

A
  • Overload
  • Specificity
  • Progressing
  • Inter-individual variability
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17
Q

What are the 4 stretching methods (modes) used to increase ROM?

A
  • Slow static stretching
  • Ballistic stretching
  • Dynamic stretching
  • Proprioceptive neuromuscular facilitation (PNF)
18
Q

What are the classifications of the stretching techniques?

A
  • Active stretching
  • Passive stretching
  • Active-assisted stretching
19
Q

Which of these stretching methods produces the highest or lowest resistance to stretch?

A
  • Highest: ballistic

- Lowest: slow static

20
Q

which of these 4 stetching methods activate the stretch reflex the most or the least?

A

Most: ballistic
Least: slow static

21
Q

What is constant-angle static stretching?

A
  • Joint angle does not change
  • Exhibits the viscoelastic stress relaxation response
  • Changes both viscosity and elasticity of MTU
22
Q

What is constant-torque stretching?

A
  • Joint angle increases during stretching because the constant pressure applied to the MTU causes it to elongate
  • Exhibits viscoelastic creep
  • Changes both viscosity and elasticity of MTU
23
Q

According to Herda et al. (2011), which type of static stretching (constant-angle or constant-torque) decreases muscle-tendon unit stiffness?

A

Constant-torque static stretching

24
Q

What are the commonly used PNF stretching techniques?

A
  • Contract relax technique (CR)

- Contract relax agonist contract technique (CRAC)

25
Q

What are the general recommendations for performing PNF stretches?

A
  • Stretch the TMG by moving the joint to the end of its ROM
  • Isometrically contract the stretched muscle group against an immoveable resistance for 5-10s
  • Relax the TMR as you can stretch it actively or passively to a new point of limitation
  • CRAC technique: contract the opposing muscle group submaximally for 5-6s to facilitate stretching of TMG
26
Q

What are the physiological mechanisms underlying the increased ROM produced by the PNF stretching method?

A
  • Autogenic inhibition
  • Reciprocal Inhibition
  • Viscoelastic Stress relaxation
  • Gate control theory of pain modulation
27
Q

Which sensory receptors mediate the stretch reflex and inverse stretch reflex?

A

Muscle spindles and golgi tendon organs (GTO)

28
Q

Where are the muscle spindles and Golgi tendon organs located?

A
  • Muscle spindles: Muscle belly

- GTO: Muscle tendon

29
Q

What is sensed by the muscle spindles and the Golgi tendon organs?

A

Muscle tension

30
Q

What is autogenic inhibition?

A
  • A reduction in the excitability of the targeted muscle because of the inhibitory signals sent from the GTO during an isometric contraction
  • Relaxation due to increased tension
31
Q

What is reciprocal inhibition?

A

As the opposing muscle group is voluntarily contracted, the TMG is reflexively inhibited

32
Q

What is the viscoelastic hypothesis?

A

Based on viscous and elastic properties

33
Q

What is the gate control theory of pain modulation?

A
  • A neurophysiological theory that explains what happens when stimuli such as pain and stretch activate their respective receptors simultaneously
  • May explain ability to tolerate stretching and increases in stretch tolerance following PNF stretching
34
Q

Which exercises are contraindicated for a flexibility program?

A
  • Neck extension
  • Headthrows in a crunch
  • Unsupported hip/trunk flexion
  • The Plow
  • Swan lifts
  • Vsits
  • Leg lifts with trunk hyperextended
  • Hamstring stretch- leg on bar
  • Hurdlers stretch
  • Squats and deep knee bends
  • Lunges with knee forward of supporting foot
  • Fast twists/jump twists
35
Q

Which exercises are recommended for a flexibility program

A

Dynamic stretching

36
Q

Does stretching affect maximal muscle performance?

A
  • Dynamic stretching: improvement

- Static and PNF: reduction

37
Q

Does stretching prior to physical activity prevent injury?

A

need more research, cant tell

38
Q

Which factors decrease ROM with age?

A
  • Disuse
  • Changes in tissue viscoelasticity
  • Diseases such as arthritis
39
Q

What are the client guidelines for stretching programs?

A
  • perform a WU before stretching to increase body temp
  • stretch all major muscle and opposing muscle groups
  • focus on target muscles involved in the stretch, relax them, and minimize movement of other body parts
  • hold stretch for 10-30s, 30-60s for older individuals
  • stretch to the limit of movement, not pain
  • normal breathing
  • stretch TMG in different planes to improve overall ROM
  • include stretching after the active WU and CD
40
Q

What is the CSEP-PATH’s (2019) FITT for flexibility?

A
  • F: 2-7days/week
  • I: Below pain threshold
  • T: Static: 10-30s/muscle stretch
    2-4reps/stretch
    total: 60s
    PNF: 5-6 isometric contraction, 10-30s assisted slow static stretching
  • T: Static & PNF
  • At least 1 exercise for each major muscle group performed after a general WU
  • NO BOUNCING, stretch slowly and smoothly

252 - intro to phys act final (7 decks)

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