Flexibility and Stretching

Question 1

Why is flexibility training important according to professionals

Answer 1

important to achieve advanced endurance

And optimum performance in the goal

Question 2

What are benefits of flexibility traning

Answer 2

improved performance 
reduced potential of injury
decrease risk of low back pain 
increased agility 
increased blood flow to joint

Question 3

What can flexibility optimize?

Answer 3

Range of Motion

Question 4

what can flexibility increase that will protect again injury?

Answer 4

joint stability

Question 5

What type of training is flexibility independent to ?

Answer 5

strength training

Question 6

what does strength and flexibility training improve the quality of

Answer 6

movement across joints

Question 7

Muscles that work out should also……

Answer 7

STRETCH!

Question 8

What is the reason you need to stretch if you also work out or do strength training?

Answer 8

A work out can cause micro trauma to the muscle which contributes to muscle strains or other over use injuries

Question 9

How can you avoid muscle strains and overuse injuries from working out

Answer 9

Stretching – can help prevent shortening of the muscle which contributes to muscles strains or other overuse injuries

Question 10

what will happen if you do not have flexibility training to strength training/ work out

Answer 10

flexibility training can weaken the muscle and connective tissue and places joints/muscles at risk for injuries

Question 11

How can you prevent injury from flexibility training?

Answer 11

strengthen the muscle surrounding a stretched joint to stabilize the joining and improve muscular function

Question 12

What two types of flexibility are there

Answer 12

Dynamic and Static

Question 13

What is Dynamic Flexibility

Answer 13

the speed attained within range of motion at the joint during physical performance

Question 14

What are examples of dynamic flexibility

Answer 14

the movement for pitching a baseball, punching an opponent, martial art kick

Question 15

What does dynamic static involve ?

Answer 15

musculature system and the surrounding joints and its ability to overcome resistance to motion

Question 16

What is Static/passive flexibility

Answer 16

the maximal range of motion of a joint during passive movement induced by and external source

Question 17

Which range of motion is larger dynamic or static?

Answer 17

Static flexibility

Question 18

What are examples of tools you can use for Static flexibility

Answer 18

a partner gravity equipment

Question 19

what is stretch reflex?

Answer 19

Sensory organs in the muscle and tendons surrounding joint are joint protective mechanisms which are activated when muscle is stretched

Question 20

What are the two sensory organs involved in monitoring the muscle tightness

Answer 20

muscle spindle cells

Golgi tendons organs– GTO

Question 21

Where is the location where stretch reflex happens

Answer 21

muscle spindles which lie parallel to the muscle fibers

the spindles are sensitive to changes in muscle length

Question 22

what are spindles sensitive to

Answer 22

changes in muscle length

Question 23

When the muscle stretches what happens to the muscle spindles

Answer 23

the muscle spindles send signals to the spinal chord

the spinal chord sends signals to the muscle telling it to contract

Question 24

Why would the muscle contract

Answer 24

to protect the muscle from potential tissue danger

Question 25

What's an example of stretch reflex?

Answer 25

when physician taps a patients knee

Question 26

The greater the stretch the ...... the response of the muscle spindles and the resultant muscle contractionin

Answer 26

greater.....

Question 27

When is the GTO engaged ?

Answer 27

when there is lengthening reaction

Question 28

Where are GTO are located?

Answer 28

In the muscle tendons junction

Question 29

How does GTO activate?

Answer 29

when the tension of a tendon is increased as a result of muscular contraction

Question 30

What doe the GTOs do when muscular tension increases?

Answer 30

send inhibitory signals to the muscle | This process of inhibiting signals causes muscle to relax and protect the muscle and tendons from tearing

Question 31

what are the most general categories of flexibility

Answer 31

Dynamics Static Ballistic Proprioceptive neuro muscular facilitation PNF

Question 32

Dynamic stretching

Answer 32

consists of controlled movements which increase in range and speed so that you gradually reach your full range of motion and speed of movement

Question 33

When is dynamic stretching done?

Answer 33

after a warm up and before workout

Question 34

Dynamic stretching mimics......

Answer 34

the activity that is to be performed

Question 35

What is Static Stretching

Answer 35

develops static flexibility and uses slow controlled movements through a full range of motion

Question 36

How is the static stretch peformed?

Answer 36

by holding a position using a part of the body, the assistance of a partner or some other apparatus like a pole or the floor

Question 37

What are examples of static stretching

Answer 37

lifting one leg up and holding it with the hand

Question 38

What are benefits of static stretching

Answer 38

helps relieve muscle spasm due to exercise used for cooling down after a workout to reduce fatigue and soreness

Question 39

What is Ballistic Stretching

Answer 39

uses momentum of the body to force a stretch past the normal range of motion

Question 40

What does balistic stretching incorporate?

Answer 40

bouncing and jerky movements

Question 41

Examples of ballistic stretching

Answer 41

bouncing down to touch your toes

Question 42

does ballistic training contribute to flexibility

Answer 42

NO

Question 43

How can ballistic training cause injury

Answer 43

Can cause injury because the repeated activation of the stretch reflex causes muscles to contract which can lead to injury

Question 44

What is PNF

Answer 44

Proprioceptive neuromuscular facilitation : advanced stretching tech used by physical therapist or when high degrees of both passive and dynamic flexibility are required for performance----

Question 45

What is an example of PNF

Answer 45

Martial Arts Ballet Gymnastics kickboxing

Question 46

How is PNF related to isometric contractions

Answer 46

PNF is passive stretching with isometric contractions (a contraction in which there is no change in muscle length or joint movement) with a partner or object of resistance

Question 47

How does PNF achieve a greater range of motion

Answer 47

PNF uses the stretch reflex and lengthening reaction

Question 48

what is the PNF TECHNIQUE

Answer 48

CONTRACT RELAX METHOD

Question 49

What is a contract relax method

Answer 49

uses passive stretch and isometric contractions followed by muscle relaxation and passive stretching to the new range of motion

Question 50

What is an example of PNF technique- contract relax method?

Answer 50

stretch hamstring :First passively take the stretch to point of tightness > Isometrically contract the hamstrings by using this muscle fo apply force against an object or partner

Question 51

what does the increased tension within the muscle generate by an isometric force contraction?

Answer 51

activated GTO

Question 52

what does the GTO trigger

Answer 52

lengthening reaction and inhibits further contraction

Question 53

What happens when isometric contraction is stopped

Answer 53

the muscle The muscle is still inhibited from further contraction and able to lengthen further

Question 54

What is the recommendation for PNF

Answer 54

1-5 reps no ore than 3-5 times a week

Question 55

What are exercise for PNF CONTRACT-RELAX METHOD

Answer 55

1. Passive stretch 15 sec 2. Isometric Contraction 7-15 secs 3. Passive Stretch to new end for 15 sec Repeat 1-5 times