Flexibility Flashcards
Flexibility benefits
INCREASE
M flexibility
Posture
Gait
Functional capacity
ADL
M coordination
Sport performance
DECREASE
Falls
Stretching Types
Static
Dynamic
Ballistic
Proprioceptive Neuromuscular Facilitation(PNF)
Static Stretch
Stand, sit, lie still and hold 45sec
Dynamic stretches
Controlled movements prepare M
Ballistic Stretches
Uses momentum of moving body/limb
Proprioceptive Neuromuscular Facilitation (PNF)
Most effective
CONTRACT RELAX(CR)
-Contract target M 5sec,relax and then stretch muscle
CONTEACT-RELAX AGONIST CONTEACT(CRAC)
-contract target M 5sex, relax and stretcg muscle while contracting antagonist M 5sec
Visoelastic
Degree of M contraction from Stretch reflex
RELAXATION:constant strain dec stress
CREEP: constant stress inc strain
Passive stretch
Target M doesnt contract
Active
Lengthened M contracts
For Rehab
Before sport
Active dynamic stretches promote blood flow to M before activity
After Sport
Stretching helps reduce accumulation of lactic acid
Stretching
Improve circulation
M Flexibility
ROM
Does Warm up affect Flexibility
Active WU inc M temp and dec M stiffness
Not inc Rom
How often should flexibility ex be performed?
2days/wk 10min to maintain Flexibility for Pa and performance of ADL
Should stretching be painful
Not beyond pain free ROM
Just mild discomfort
