Chapter 15 Flashcards
(17 cards)
Static stretching
Gradual stretch to discomfort hold for up to 30 seconds
Pro- easy to perform, minimal damage to tissue
Cons: may limit Power or strength and not recommended before explosive work
Dynamic stretching
Using momentum to stretch
Pros- builds dynamic flexibility
Cons- may lead to stretch reflex , and more risk for tissue damage
Proprioceptive Neuromuscular Facilitation
Combo of sustained static stretch and muscular contraction
Pro- improves neuromuscular mechanisms
Cons- need another person
How to stretch a muscle
Opposite of the muscle function
Passive insufficiency
For the two joints spanned by a biarticular muscle full ROM cannot be achieved simultaneously
Ex: sit with good posture and lift knee up
Active insufficiency
A biarticular muscle has diminished capacity to produce force when shortened across both of its joints
Ex: asking someone to lift their leg in the air when the hip and knee are extended,
Neural mechanisms for PNF
Autogenic inhibition and reciprocal inhibition
PNF or static stretching
PNF- neural mechanisms help to inhibit the muscle
Concentric
Shortened muscle contraction, used to overcome external resistance
Eccentric
Lengthened of the muscle, acting as brake to external resistance
Pros: more tension = more development
Cons: more damaging so more rest
Isometric
Constant muscle length
Pros: useful for rehab
Cons: strength increased only to joint position
Isotonic
Constant muscle force
Pros: machines safety
Cons: special equipment
Isokinetic
Constant muscle speed
Pros: max resistnace
Cons: special resistance
Plyometric
Explosive movement
Pros: trains neural mechanisms
Three strength curves
Ascending-
Descending
Bell shaped
Ascending descending bell shaped examples
Ascending: deadlift - lowest strength at beginning
Descending: seated row - greatest force at beginining
Bell shaped: knee flexion and extension - mid point greatest strength
Eccentric training relationship to DOMS
More eccentric more tension equals more DOMS
