flexibility

Question 1

what is flexibility

Answer 1

ability of a joint to move through full range of motion

Question 2

what is range of motion

Answer 2

about a joint of series of joints

Question 3

what is passive ROM

Answer 3

attained with external force

Question 4

what is active ROM

Answer 4

attained with internal force

Question 5

what limits ROM

Answer 5

-bony articulation
-soft tissue
-neural reflex activity

Question 6

what does passive ROM show

Answer 6

tissue elongation

Question 7

what is bony articulation

Answer 7

ball and socket and hinge

Question 8

what are the two types of soft tissue

Answer 8

connective tissue and muscle tissue

Question 9

what is connective tissue

Answer 9

tendon, ligaments, fascia, collagen, and elastin

Question 10

what is muscle tissue

Answer 10

stretching elicit serial addition of sarcomere= elongation

Question 11

what factors affect flexibility

Answer 11

age, sex, injury, improper strength training, improper stretching, poor posture, and sedentary life

Question 12

how does age affect flexibility

Answer 12

muscle fibers degenerate and replace with fibrous connective tissue

Question 13

how does sex affect flexibility

Answer 13

females generally more flexible than male across age

Question 14

how does injury affect flexibility

Answer 14

scar tissue causes shortening of muscle and decrease ROM

Question 15

how does improper strength training affect flexibility

Answer 15

ROM and balance

Question 16

how does improper stretching affect flexibility

Answer 16

passive versus active ROMS

Question 17

how does poor posture affect flexibility

Answer 17

carrying things on one side

Question 18

how does sedentary life affect flexibility

Answer 18

long period of sitting/ standing, shortening of muscle/ ligament, restricted ROM

Question 19

what is FITT

Answer 19

frequency, intensity, type, time

Question 20

what is frequency

Answer 20

3+ sessions per week

Question 21

what is intensity

Answer 21

create muscle tension

Question 22

what is type

Answer 22

dynamic, static, PNF

Question 23

what is time

Answer 23

5-60 mins per session

Question 24

3 types of stretching method

Answer 24

static, dynamic, and proprioceptive neuromuscular facilitation

Question 25

what is static stretching

Answer 25

moves slowly into stretch and apply only steady and light pressure

Question 26

what is dynamic stretching

Answer 26

movements specific to pattern of sport to stretch

Question 27

what are the two types of static stretching

Answer 27

passive static and active static

Question 28

what is active static

Answer 28

for tissue elongation and tissue strengthening

Question 29

what is passive static

Answer 29

tissue elongation

Question 30

what are the two types of dynamic

Answer 30

passive dynamic and active dynamic

Question 31

what is passive dynamic

Answer 31

light bouncing stretch at end range

Question 32

what is active dynamic

Answer 32

repeated movement at end range via agonistic muscle contraction

Question 33

what are disadvantages of stretching

Answer 33

injury and soreness

Question 34

what are the three phases of PNF

Answer 34

phase 1- slowly stretch to end range phase 2- isometrically contract stretch muscle -phase 3- passively increase stretch

Question 35

what are advantages of PNF

Answer 35

isometric contraction of stretched muscle increases subsequent passive stretch

Question 36

what are disadvantages of PNF

Answer 36

need experienced partner and communication

Question 37

what is the importance of flexibility

Answer 37

-increase functional ROM -improved performance -injury prevention -rehabilitation

Question 38

how to improve performance

Answer 38

warm up through dynamic stretching

Question 39

cool down phase

Answer 39

help fatigued muscles return to normal resting length

Question 40

how does flexibility prevent injuries

Answer 40

-enhances joint health -helps to untighten muscles -protection from soft tissue injuries -good posture

Question 41

why is flexibility important in rehabilitation

Answer 41

helps realign collagen fibers and eliminates pain and swelling