Flashcards in Chapter 9 - Enhancing Health, Study, Work and Play through Physical Fitness Deck (89)
what is flexibility determined by?
determined by joint structure, muscle length, and muscle elasticity
what 3 things is flexibility affected by?
what are the 3 benefits of flexibility?
- good joint health
- slowed joint deterioration
- improved quality of life
what can flexibility prevent?
back pain and injuries
_______ is important for flexibility
what is the main structural protein in connective tissues?
collagen provides structure and support to what 4 things?
tendons, tissues, ligaments and joints
______ (protein in connective tissue) allows muscles to be stretched
what are the 3 basic stretching methods?
1) static stretching
2) dynamic or ballistic stretching
3) proprioceptive neuromuscular facilitation (PNF) stretching
static stretching method
- holding a fully stretched position
- slow relaxation of muscles to be stretched
how long is static stretching held for?
how many times should static stretching be repeated?
dynamic stretching method
- rapidly moving a joint through its full range of motion
- involves stretching with repetitive bouncing movements, using small intervals
which stretching method increases amplitude range
dynamic stretching method
when is the maximal range achieved for dynamic stretching method?
how many times is dynamic stretching repeated?
what is the most efficient stretching method?
_____ stretching method exploits the muscle spindles and the golgi tendon organs (the stretch reflex)
PNF stretching method
true or false: the PNF stretching method involves a partner
what are the 3 stages to the PNF stretching method?
1) Active Stretching Phase
2) Pre-Tension Phase
3) Passive Stretching Phase
active stretching phase
muscles are actively pulled to the limit of the movement range
true or false: active stretching phase is performed fast and staggered
FALSE: active stretching phase is performed slow and continuously
what does active stretching phase inhibit?
inhibits muscle spindles from inducing stretch reflex (and prevents muscles from contracting)
trainee exerts a full isometric (static) contraction against partner resistance
how long is pre-tension phase held for?
held for 7-10 seconds
_________ causes tendon spindles to release inhibitory relaxation of the muscles to be stretched
Passive Stretching Phase
partner pushes the body further into the stretching position, to pain moderate discomfort
how long is the final position of the passive stretching phase held for (with muscles relaxed)?
True or false: for passive stretching phase the partner applies slow and constant pressure