Flexibility

Question 1

Define flexibility:

Answer 1

range of movement at a JOINT or JOINTS and is influenced joint structure, the shape of the BONES/CARTILAGE, length/elasticity of the MUSCLES that cross the joint

Question 2

What exercises are good for flexibility?

Answer 2

dance, gymnastics, martial arts

Question 3

What types of exercise are bad for flexibility?

Question 4

What is the name of the process by which muscles shorten and you lose flexibility?

Answer 4

adaptive shortening

Question 5

What does R.O.M stand for?

Answer 5

range of motion

Question 6

Define R.O.M.

Answer 6

amount of motion available at a specific joint

Question 7

Name the 5 factors that affect flexibility

Answer 7

age, heredity, gender, fashion, temperature, exercise history

Question 8

What are the three methods of stretching?

Answer 8

active, passive, facilitated

Question 9

Define active stretching

Answer 9

involves effort from the individual to stretch

Question 10

define passive stretch

Answer 10

usees an external force or prop to stretch the target muscle

Question 11

define facilitated stretch

Answer 11

uses an isometric contraction of the target muscle to prepare it to stretch

Question 12

What is a dynamic stretch?

Answer 12

a warm up stretch

Question 13

What does a dynamic stretch do?

Answer 13

takes a muscle through a wide range of movement without stopping in the fully extended position

Question 14

Give an example of a dynamic stretch

Answer 14

swinging the leg forward from the hips in alternative high kicks (stretches the hamstrings)

Question 15

dynamic exercises should do what?

Answer 15

mimic the exercise that will follow

Question 16

lunge with twist, squat to overhead reach, posterior step with overhead reach, squat to overhead reach with twist are all ____ stretches?

Answer 16

dynamic stretches

Question 17

how many sets of dynamic stretches should you do?

Answer 17

1-2 sets

Question 18

how many types of dynamic stretches should you do?

Answer 18

3-5 different types

Question 19

how many reps of dynamic stretches should you do?

Answer 19

10-15 reps

Question 20

What are ballistic stretches

Answer 20

involves momentum and bodyweight to stretch a muscle beyond its normal point of bind

Question 21

What do ballistic stretches involve

Answer 21

repetitive bouncing movements

Question 22

What are static stretches

Answer 22

cool down stretches

Question 23

How many types of static stretches are there

Answer 23

upper body and lower body

Question 24

Define static stretches

Answer 24

little to no movement. Muscle is stretched to point of bind (end of range). Position held with no bouncing

Question 25

Maintainance and development stretches are dynamic, static, or ballistic?

Answer 25

static

Question 26

Maintainance stretches are held for how long`

Answer 26

10 to 15 seconds

Question 27

developmental stretches are held for how long

Answer 27

30 seconds

Question 28

What are developmental static stretches for

Answer 28

usually increased incrementally. Great care should be taken not to stretch cold muscles or force them

Question 29

How many elements of Proprioceptive Neuromuscular Facilitation (PNF) stretches are there

Answer 29

there are 6 elements

Question 30

Resistance, irradiation, traction, manual pressure, the stretch reflex, approximation are all part of what?

Answer 30

PNF

Question 31

How many types of the PNF method are there?

Answer 31

there are 3

Question 32

What are the three types of PNF stretch?

Answer 32

contract-relax, direct contraction, recipricol relaxation

Question 33

What is a hold-relax stretch

Answer 33

Used to facilitate the relaxation of the muscles to gain range of motion.

Question 34

What method does a hold-relax stretch use?

Answer 34

Method uses an isometric contraction rather then an isotonic one

Question 35

Where does the Golgi tendon organ lie?

Answer 35

Lies in the tendon of a muscle that mediates the stimulation of inhibitory interneurons in the spinal cord

Question 36

What 2 types of contract-relax are there

Answer 36

direct contraction, reciprocal relaxation

Question 37

What is the contract-relax-anatagonist-relax stretch?

Answer 37

muscle is stretched for 3-6 seconds, the antagonist muscle will contract for 3-6 seconds and then the joint is pushed into new range

Question 38

What are the advantages of the contract-relax-antagonist-contract stretch

Answer 38

large increase in range of motion

Question 39

What are the disadvantages of the contract-relax-antagonist-contract stretch

Answer 39

for most exercise a partner is needed

Question 40

1. The person who is to be stretched assumes the position. The PT places the person into a stitched position. This is called their point of bind. 2. The person then contracts the stretched muscle (60-80% effort) for 3 - 6 seconds while the PT inhibits the movement. NB: The force of the contraction should be relevant to the condition of the muscle. Ensure the person does not apply a maximum effort! 3. The person then relaxes the muscle, immediately the PT cautiously pushes passed the persons current "point of bind" and normal range of movement approximately for a further 5-20 degrees. Allow 30 seconds of recovery (whilst in the new bind). Repeat the procedure 2 - 4 times. What is this methodology for?

Answer 40

contract-relax-antagonist-contract stretch

Question 41

What are the three neuromuscular mechanisms?

Answer 41

PNF stretching: the role of the stretch reflex, PNF stretching: autogenic inhibition, PNF stretching: reciprocal inhibition

Question 42

When to stretch?

Answer 42

before a workout (dynamic) after a workout (static)

Question 43

Considerations when flexibility training include:

Answer 43

Avoid any developmental or ballistic stretches during pregnancy because of the softening effects of relaxin. Do not force a stretch if the movement is inhibited by a bony block. Avoid stretching the muscles surrounding a fracture site for 8-12 weeks post-injury. Stop stretching if any sharp muscle or joint pain occurs. Stop stretching if any muscle cramps occur. Do not stretch joints or tissue that is infected. Avoid stretching any muscle or joint that is acutely inflamed. Do not stretch any bruised or sore muscles if the cause was over-stretching