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Kin 5100 > Exam 2 Ch 13 Flexibility and balance programming > Flashcards

Exam 2 Ch 13 Flexibility and balance programming Flashcards

1
Q

Factors Affecting Flexibility

A

Joint Structure
Soft Tissue tightness
Body Composition
Age
Sex
Physical Activity
Muscle Temperature

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2
Q

Training Principles applied to flexibility programs
Overload

A

Stretch muscles beyond resting length but not beyond pain-free ROM

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3
Q

Training Principles applied to flexibility programs
Inter-indivudal variability

A

Stretch tolerance

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4
Q

Training Principles applied to flexibility programs
Progression

A

Stretch duration
Number of repetitions

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5
Q

Stretching Methods

A

Ballistic
Static
Dynamic
Proprioceptive neuromuscular facilitation (PNF)

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6
Q

Stretching Techniques

A

Active
Passive
Active-assisted

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7
Q

Passive Stretching

A

Targeted muscle does not contract (its relaxed)
Viscoelastic relaxation

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8
Q

Active Stretching

A

Lengthened muscle contracts during stretch
Muscle length increased (stimulates sarcomere production)

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9
Q

Pre-activity Stretching

A

Evidence of injury prevention and reducing post-exercise soreness is equivocal
Static and PNF stretching are not recommended immediately before power and speed activities

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10
Q

Steps for PNF

A
  1. Stretch to end of ROM
  2. Static muscle action against partner resistance 5-10 sec
  3. Relax muscle and stretch farther
  4. CRAC: contract opposing muscle group 5-6 sec
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11
Q

ACSM recommendations for PNF

A

Static contraction duration: 3-6 sec
Static contraction intensity: 20-75% MVC
Assisted stretch duration: 10-30 sec

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12
Q

Advantages of PNF

A

potentially more effective (greater increase in ROM)

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13
Q

Limitations of PNF

A

Requires a partner with knowledge and technique
Overstretching can cause injury

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14
Q

Slow, sustained muscle lengthening
Muscle spindle adapts (slow speed)
Constant Angle
Constant torque

A

Static stretching

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15
Q

Jerky, bouncing movements

Muscle spindles detect change in muscle length and contraction speed

Increased muscle strain, risk of injury

A

Ballistic Stretching

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16
Q

Summary General Guidelines for Stretching

A

Warm up before stretching

Stretch all major muscle groups

Accumulate 60 sec of stretch per muscle group

Dont stretch beyond pain threshold

Slow and rhythmic breathing

Stretch in different planes

17
Q

Flexibility program prescription
Frequency

A

2 days/wk minimum; preferably daily

18
Q

Flexibility program prescription
Intensity

A

with pain-free ROM

19
Q

Flexibility program prescription
Type

A

Increase ROM postexercise: static or PNF
Warm-up: ballistic or dynamic

20
Q

Flexibility program prescription
Time

A

10-30 sec per stretch
Reps: 2-4; accumulate 45 sec to 2 min per exercise

21
Q

Flexibility program prescription
Progression

A

gradually increase duration or repititions

22
Q

Predictors of Low Back Pain

A

Trunk Flexibility
Trunk Muscular Endurance
Balance
BMI

23
Q

Low back pain prevention programs
Traditional

A

Stretching: increase ROM of hip flexors, hamstrings, and low back extensors
Muscular strength: abdominals and low back

24
Q

Low back pain prevention programs
Alternative

A

Lumbar Stability

Muscular Enduracne

25
Q

Exercises for low back care

A

Pelvic Tilt
Knee to chest
trunk flex
lumbar extension
curl-ups
single leg extension

26
Q

Developing lumbar stability

A

Bracing

Maintain neutral spine

Avoid end ROM of trunk during activity

Emphasize muscular endurance rather than strength

27
Q

Strategies for devoliping core stability

A

lifting
pilates

28
Q

Recommended Activities to Improve Balance

A

Resistance training
Stretching
Activities of strength and balance

29
Q

Balance training devices or Aids

A

Balance discs
Foam pads and rollers
Balance boards
stability balls
computerized balance training systems

30
Q

Balance training program
Frequency

A

2-3 days/wk

31
Q

Balacne training program
Progression

A

to narrow base of support/change surface

32
Q

Balance training program
sets and duration

A

3 to 8 sets
20 to 40 sec per set

Kin 5100 (16 decks)

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