Chapter 14 - Warm-Up and Flexibility Training

Question 1

Active stretch

Answer 1

A stretching technique where the person stretching supplies the force for the stretch.

Question 2

Agonist contraction

Answer 2

Contracting an opposing muscle to a targeted muscle in a stretch to cause reciprocal inhibition in the stretched muscle

Question 3

Autogenic inhibition

Answer 3

Relaxation that occurs due to GTO activation in a muscle experiencing tension

Question 4

Ball-and-socket joint

Answer 4

Joints such as the shoulder and hip that allow movement in all three planes

Question 5

Ballistic stretch

Answer 5

Stretch involving active muscular action using a bouncing type movement in which the end position is not held - can cause injuries if not appropriately controlled or sequenced

Question 6

Contract-relax

Answer 6

PNF stretching technique involving isometric contraction of the targeted muscle to cause autogenic inhibition

Question 7

Dynamic flexibility

Answer 7

The available ROM during active movements requiring voluntary muscle actions

Question 8

Dynamic stretch

Answer 8

A functionally based stretching exercise that uses sport-generic and sport-specific movements to prepare the body for activity

Question 9

Elasticity

Answer 9

The ability of joint and muscle tissue to return to resting length after a passive stretch

Question 10

Ellipsoidal joint

Answer 10

Joints that have an oval-shaped condyle that fits into an elliptical cavity that primarily allows sagittal and frontal plane movement

Question 11

Fibrosis

Answer 11

Process of fibrous connective tissue replacing degenerating muscle fibers

Question 12

Flexibility

Answer 12

The relative ability to move a joint through a range of motion

Question 13

General warm-up

Answer 13

First phase of warm-up that generally consists of light aerobic exercise and stretching

Question 14

Golgi tendon organ (GTO)

Answer 14

Mechanoreceptors located near the musculotendinous junction that are sensitive to increases in tension

Question 15

Hinge joint

Answer 15

Joints such as the knee that primarily move in the sagittal plane

Question 16

Hold-relax

Answer 16

PNF stretching technique involving isometric contraction of the muscle being stretched to cause autogenic inhibition and subsequent relaxation

Question 17

Hold-relax with agonist contraction

Answer 17

PNF stretching technique involving isometric contraction of the muscle being stretched to cause autogenic inhibition, followed by concentric action of the opposing muscle to facilitate reciprocal inhibition

Question 18

Mechanoreceptor

Answer 18

Proprioceptors that respond to increases in tension or length

Question 19

Mobility drills

Answer 19

Dynamic stretching activities that use general and sport-specific movements to prepare the body for activity

Question 20

Muscle spindles

Answer 20

Specialized muscle fibers running parallel to normal extrafusal fibers that activate when a muscle is rapidly stretched

Question 21

Passive stretch

Answer 21

A stretching technique where external force such as a partner or machine provides the force for stretching

Question 22

Plasticity

Answer 22

The tendency of joint and muscle tissue to return to assume new and greater length after passive stretching

Question 23

Potentiation

Answer 23

Sport-specific warmup that focuses on increasing intensity of sporting movements until intensity matches desired practice or competition level

Question 24

Proprioceptive neuromuscular facilitation

Answer 24

Category of stretching techniques involving a partner and active isometric and concentric muscle action to utilize autogenic and reciprocal inhibition for increase range of motion and stretch effectiveness

Question 25

**Raise, activate, mobilize, and potentiate (RAMP)**

Answer 25

A warm-up routine designed by a coach incorporating sport-specific skills and movements to prepare the athlete for training or competition

Question 26

**Range of motion (ROM)**

Answer 26

The degree of movement that occurs at a joint

Question 27

**Reciprocal inhibition**

Answer 27

Relaxation that occurs in the antagonist muscle to the muscle experiencing tension (i.e. hamstrings relaxing during quad contraction)

Question 28

**Specific warm-up**

Answer 28

Second component of warm-up that Incorporates movements similar to the movements of the athlete’s sport and should include rehearsal of the skills to be performed

Question 29

**Static flexibility**

Answer 29

The range of possible movement around a joint during passive movement - force for stretch is provided by an external source (i.e. partner, machine)

Question 30

**Static stretch**

Answer 30

A slow stretch where the end position is held for 15 to 30 seconds - includes relaxation and concurrent elongation of the stretch muscle

Question 31

**Stretch reflex**

Answer 31

When the muscle spindle stimulates a motor neuron causes a muscle contraction in the extrafusal muscle fibers associated with the muscle spindle