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Flashcards in Chapter 8 Deck (24)
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1

flexibility

the achievable range of motion at a joint or group of joints without causing injury

2

subluxation

partial dislocation of a joint

3

stretching

moving the joints beyond the accustomed range of motion

4

dysmenorrhea

painful menstruation

5

plastic elongation

permanent lengthening of soft tissue

6

elastic elongation

temporary lengthening of soft tissue

7

assessment of flexibility

mostly sit-and-reach test
measures flexibility of hamstring muscles and lower back muscles

8

test to determine ability to perform everyday movements

- total body rotation test
-shoulder rotation test

9

good body posture

enhances personal appearance
improves balance and endurance

10

modes of stretching training

-static
-passive
-ballistic
-dynamic
-controlled ballistic
-proprioceptive neuromuscular facilitation (PNF)

11

static

slow sustained stretching
muscles are lengthened gradually through a joint's complete range of motion
most frequently used and recommended

12

passive

performed with the aid of an external force applied by either another individual or an external apparatus

13

ballistic

performed with jerky, rapid, bouncy movements

14

dynamic

require speed of movement, momentum, and active muscular effort to help increase the range of motion around a joint or group of joints
preferred prior to competitive event

15

controlled ballistic

done with slow, short, gentle sustained movements
properly performed can be safe

16

proprioceptive neuromuscular facilitation (PNF)

uses reflexes and neuromuscular principles to relax the muscles being stretched

17

intensity

the degree of the stretch
should stretch to mild discomfort or limits of discomfort

18

repetitions

the number of times a given resistance is performed
repeat each exercise 2 to 4 times

19

contraindicated exercises

not recommended because they may cause injury to a person

20

Frequency of stretching

minimum of 2-3 days per week
ideally 5-7 days per week

21

best time to stretch

after aerobic or strength training exercises

22

Iyengar Yoga

form of yoga that aims to develop flexibility, strength, balance and stamina using props to aid correct performance of postures

23

factors affecting flexibility

changes in muscle temperature
amount of fat in and around joints

24

most significant contributor to lower flexibility

sedentary living