Flexibility

Question 1

Flexibility

Answer 1

ability to move the joints through their full ROM. depends on joint structure, length and elasticity of connective tissue, and nervous system activity

Question 2

Agonist

Answer 2

muscle in state of contraction, opposed by the antagonist muscle

Question 3

Antagonist

Answer 3

muscle that opposes the action of another muscle

Question 4

True ROM

Answer 4

ROM that is observed at a specific joint and isolated to that specific joint. we want true ROM during flexibility and resistance training

Question 5

Apparent ROM

Answer 5

ROM that is observed at a specific joint but is not isolated to that joint, rather the motion involves movement within other joints in the kinematic chain

Question 6

Benefits of flexibility and stretching (11)
increased
improved
improved
joint
prevention
maintenance
relief
relief
relax
improved
injury

Answer 6

1. increased ROM
2. improved performance
3. improved quality of life, especially for those aging
4. joint health
5. prevention of lower-back pain and injuries
6. maintenance of good posture and balance
7. relief of aches and pains
8. relief of muscle cramps
9. relaxation
10. improved impaired mobility
11. injury prevention

Question 7

factors affecting flexibility (6)

Answer 7

1. Bone structure
2. Tissue
3. Muscle tissue
4. Tendons and ligaments
5. Proprioceptors
6. Age

Question 8

Bone structure

Answer 8

joint type
- hinge (limited ROM, flexion/extension)
- ball and socket (extensive ROM, flexion extension circumduction ext/int rotation abduction adduction

Question 9

soft tissue

Answer 9

anything that cause shortening of soft tissues will decrease ROM
examples:
- injuries, change elasticity
- improper training techniques, training through limited ROM
- sedentary life, results in shortening of muscles and ligaments
- poor posture

Question 10

soft tissues
what does excessive muscle and fat mass do to ROM?

Answer 10

decreases ROM

Question 11

soft tissues
what does lengthening of soft tissues do to ROM?
what is an example of lengthening soft tissues

Answer 11

1. increase ROM
2. Regular stretching! this will elicit lengthening muscles and connective tissues

Question 12

How does age affect flexibility?

Answer 12

fibrosis! fiber degeneration:( but regular stretching can combat most of this, Fibrosis = decrease ROM

Question 13

flexibility and sex?

Answer 13

in some joints females tend to have greater ROM than males

Question 14

pregnant client flexibly caution

Answer 14

For pregnant women, their ligaments are being prepared to be more ready to lengthen, that means we DONT want for them to be aggressively stretching

Question 15

Proprioceptors (2)

Answer 15

1. muscle spindles
2. Golgi tendon organ

Question 16

Muscle spindles!

Answer 16

proprioceptors that run PARALLEL to muscle fibers, monitoring the amount and rate of change in muscle length
- They are VERY SENSITIVE TO FAST STRETCHES

Question 17

what happens during rapid stretching movements?

Answer 17

muscle spindles cause a stretch reflex! that means the stretched muscle contracts as the antagonist muscle relaxes. this is to protect the muscles from tearing! thanks muscle spindles

Question 18

how can we achieve a greater stretch?

Answer 18

by not activating the muscle spindles! SLOW and CONTROLLED MOVEMENTS to achieve a greater stretch

Question 19

Golgi Tendon organs

Answer 19

mechanoreceptors found near the musculotendinous junction. Sensitive to INCREASES in MUSCULAR TENSION… why? because increase in muscle tension causes that muscle to reflexively relax (decreasing tension)

Question 20

(GTO)
Reciprocal inhibition

Answer 20

relaxation in the muscle opposing the muscle experiencing increased tension, thereby limiting further movement and increases in tension

Question 21

(GTO)
Autogenic inhibition (used in PNF stretching)

Answer 21

actively contract a muscle immediately before stretching it, we experience greater relaxation in the muscle

Question 22

How is flexibility improved? (4)

Answer 22

1. increased extensibility of connective tissue
2. decreased muscular tension RESULTING IN MUSCULAR RELAXATION
3. increased coordination of body segments
4. strengthening of the agonist!

Question 23

80% of Canadians suffer from low-back pain, how is this caused?

Answer 23

low back pain is caused by muscle imbalances between the abs and posterior spinal muscles, this results in poor spinal alignment that puts pressure on nerves.

Question 24

what can help with low back pain?

Answer 24

strength and flexibility in the back, pelvis and thighs may help to prevent low back pain
- good hip and knee flexibility protect the spine from excessive motion during daily living activities

Question 25

what could be causing poor posture, as well as aches and pains due to this?

Answer 25

a decrease in flexibility can cause poor posture and subsequent aches and pains that lead to limited and painful joint movement

Question 26

4 types of posture alignment?

Answer 26

1. ideal alignment 2. Kyphosis lordotic posture (jutting chin, anterior pelvic tilt) 3. flat back posture (pelvis tucked, back flatter than usual) 4. sway-back posture (Pelvis forward, back swayed back, head forward)

Question 27

how can stretching improve performance?

Answer 27

stretching may allow you to assume more efficient body positions and exert force through a greater ROM

Question 28

conflicting views involving static stretching

Answer 28

static stretching before performance can have detrimental effects by disturbing proprioceptors and interfering with motor control during exercise typically dynamic stretching before exercise, static after

Question 29

if a client is experiencing soreness in a joint, and pain in muscles surrounding that joint, what could be the problem?

Answer 29

tight muscles and tissues surrounding a joint subjects the joint to ABNORMAL stresses that include joint deterioration and abnormalities in joint lubrication, and pain and further joint injury.

Question 30

if a client is experiencing soreness in a joint, and pain in muscles surrounding that joint... what are some examples

Answer 30

scenario: tight muscles around joint (knee) - tight muscles are putting pressure on the clients knee, quad can pull knee out to the side tight quad muscles are one of the best starting places for knee pain other ex. - IT band issue - knee cap tracking issue - Patellofemoral pain syndrome (PFPS) knee pain often due to tight surrounding muscles

Question 31

stretching and blood pressure!!!!! CONCLUSION

Answer 31

Blood pressure was lower after an 8-WEEK stretching program compared to brisk walking, thought to have lengthened and opened up channels and helped with mental health

Question 32

Relaxation and cool down benefits

Answer 32

- helps relieve mental stress and tension, SLOWS BREATHING RATE, LOWERS BLOOD PRESSURE - fatigued muscles tend to contract to shorter length. including flexibility in cool down returns muscles to their normal resting length

Question 33

Stretching can generally be classified as either ______ or _______ stretching

Answer 33

1. Passive: something helping you, technique where muscles are stretched by externally applied force 2. Active: involves opposing muscles, technique where muscles are stretched by contraction of opposing muscles

Question 34

4 types of stretches

Answer 34

1. PNF 2. Static 3. Dynamic 4. Ballistic

Question 35

PNF stretching

Answer 35

1. involves passive and active actions 2. a limb is actively and slowly taken to its end point 3. participant then preforms a maximal stretch contraction against partner resistance 4. then with the muscle further relaxed, the participant tried to move the limb to another another point and performs another further contraction (6 second for contraction, 15-30 second hold)

Question 36

static stretching

Answer 36

slowly stretch to a point of slight discomfort, CONSTANT END POSITION help without movement - relaxation and elongation of muscle - does not elicit stretch reflex

Question 37

Dynamic stretching

Answer 37

involves *activity specific* movements utilizes speed and movement but avoids bouncing CONTROLLED MOVEMENT at end range Develops active flexibility - should not elicit stretch reflex

Question 38

Ballistic stretching

Answer 38

bouncing in and out of a stretched position involves active muscular effort end position not held usually *triggers stretch reflex* causes larger uncontrollable amounts of momentum

Question 38

FLEXIBILITY TRAINING CONTINUUM / GUIDELINES

Answer 38

1. stretching ONCE per week = maintains flexibility 2. Stretching TWICE per week = Improves flexibility 3. CANADA PA GUIDE recommends = 4-7 days per week

Question 39

STRETCHING GUIDELINES (4)

Answer 39

1. progress general to specific ( bigger movements first) 2. Progress from major joints to specific joints) 3. Once gains are made with static stretching, progress to dynamic stretching 4. Stretch actively through full ROM before using an external force

Question 40

*FLEXIBILITY FITT*

Answer 40

Warm up 5-10 min or following endurance or strength training workout (5-10 min aerobic workout) Frequency: 2-3 days per week (minimum); 4-7 days per week (ideal) Intensity: Stretch to the point of mild discomfort, not pain Time: All stretches should be held for 15-30 sec and performed at least 2-4 times Type: stretching exercises that focus on major groups

Question 41

*S.A.M. PRINCIPLE*

Answer 41

S = stability (what needs to stay still and stable) - specific to a joint and direction of movement - stability maintained throughout stretch - stability proximal and distal to the joint A = Alignment (what should be lined up) - should mirror positioning in activity - alignment ensures proper stability and movement M = movement (what is moving) - slow and smooth - isolated to joint and direction of movement - should not disrupt stability and alignment