Flexibility prescription

Question 1

Benefits of stretching 5

Answer 1

Muscle and joint correction
Posture
Improved muscle extensibility
Biomechanical efficiency

Question 2

Factors influencing flexibility

Anatomical (3)

Answer 2

Type of joint
Amount of muscle or fat
Elasticity

Question 3

Factors influencing flexibility (5)
Joint constraints is from\_\_\_ \_\_\_\_
\_\_\_\_\_\_\_
\_\_\_\_\_
\_\_\_\_\_
\_\_\_\_\_

Answer 3

Capsule tightness
Anatomical 
Gender
Age
Previous injuries

Question 4

Factors influencing flexibility

3

Answer 4

Gender
Age
Previous injuries

Question 5

Static stretching____ force and power production

Answer 5

reduces

Question 6

Reciprocal inhibition =

Answer 6

Stretch reflex

Question 7

GTO does what

Answer 7

detect tension on the tendon

Question 8

Muscle spindles does what?

Answer 8

Nerve receptors detect speed and degree of stretch

Question 9

How stretch reflex and inverse stretch reflex can be used to your advantage

Answer 9

• Hold stretch for 7s

- Muscle spindle decreases firing rate

Question 10

Musculotendinousus unit

Answer 10

muscle and tendon join

Question 11

Stretching and reduced occurrence of injury is_____

Answer 11

false

Question 12

Recommended intensity

Answer 12

point of discomfort

Question 13

Recommended duration

Answer 13

30-60s

Question 14

Recommended reps

Answer 14

2-5

Question 15

Recommended rest

Answer 15

15-30s

Question 16

Mode (3)

Answer 16

dynamic, static, PNF

Question 17

No. of exercises

Answer 17

8-10

Question 18

Frequency

Answer 18

2-3 x/wk

Question 19

Intensity

Answer 19

mild discomfort

Question 20

Duration static

Answer 20

10-60s

Question 21

Duration contraction

Answer 21

5-10s

Question 22

Duration for PNF

Answer 22

10-30s

Question 23

Reps

Answer 23

4-6

Question 24

Time

Answer 24

15-30 min

Question 25

Recommended order

Answer 25

top down

Question 26

Flexibility assessments (4)

Answer 26

ROM
sit and reach
Apley scratch
End feel test