Exam 2 Ch 13 Flexibility and balance programming

Question 1

Factors Affecting Flexibility

Answer 1

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

Question 2

Training Principles applied to flexibility programs
Overload

Answer 2

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

Question 3

Training Principles applied to flexibility programs
Inter-indivudal variability

Answer 3

Stretch tolerance

Question 4

Training Principles applied to flexibility programs
Progression

Answer 4

Stretch duration
Number of repetitions

Question 5

Stretching Methods

Answer 5

Ballistic
Static
Dynamic
Proprioceptive neuromuscular facilitation (PNF)

Question 6

Stretching Techniques

Answer 6

Active
Passive
Active-assisted

Question 7

Passive Stretching

Answer 7

Targeted muscle does not contract (its relaxed)
Viscoelastic relaxation

Question 8

Active Stretching

Answer 8

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

Question 9

Pre-activity Stretching

Answer 9

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

Question 10

Steps for PNF

Answer 10

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

Question 11

ACSM recommendations for PNF

Answer 11

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

Question 12

Advantages of PNF

Answer 12

potentially more effective (greater increase in ROM)

Question 13

Limitations of PNF

Answer 13

Requires a partner with knowledge and technique
Overstretching can cause injury

Question 14

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

Answer 14

Static stretching

Question 15

Jerky, bouncing movements

Muscle spindles detect change in muscle length and contraction speed

Increased muscle strain, risk of injury

Answer 15

Ballistic Stretching

Question 16

Summary General Guidelines for Stretching

Answer 16

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

Question 17

Flexibility program prescription
Frequency

Answer 17

2 days/wk minimum; preferably daily

Question 18

Flexibility program prescription
Intensity

Answer 18

with pain-free ROM

Question 19

Flexibility program prescription
Type

Answer 19

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

Question 20

Flexibility program prescription
Time

Answer 20

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

Question 21

Flexibility program prescription
Progression

Answer 21

gradually increase duration or repititions

Question 22

Predictors of Low Back Pain

Answer 22

Trunk Flexibility
Trunk Muscular Endurance
Balance
BMI

Question 23

Low back pain prevention programs
Traditional

Answer 23

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

Question 24

Low back pain prevention programs
Alternative

Answer 24

Lumbar Stability

Muscular Enduracne

Question 25

Exercises for low back care

Answer 25

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

Question 26

Developing lumbar stability

Answer 26

Bracing Maintain neutral spine Avoid end ROM of trunk during activity Emphasize muscular endurance rather than strength

Question 27

Strategies for devoliping core stability

Answer 27

lifting pilates

Question 28

Recommended Activities to Improve Balance

Answer 28

Resistance training Stretching Activities of strength and balance

Question 29

Balance training devices or Aids

Answer 29

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

Question 30

Balance training program Frequency

Answer 30

2-3 days/wk

Question 31

Balacne training program Progression

Answer 31

to narrow base of support/change surface

Question 32

Balance training program sets and duration

Answer 32

3 to 8 sets 20 to 40 sec per set