Lec 4 Flashcards
ROM
the degree of movement that occurs a around a specific joint
flexibility
the measure of ROM around a joint with static and dynamic comnponents
static flexibility
the range of possible movement that occurs to a joint and its surrounding muscle during a passive movemetn - gravity or machine
mobility
degree to whihc a joint articulation can move without restriction by surrounding tissues
dynamic flexibility
the amount of ROM during active movements, requiring voluntarry muscular contraction
active stretch
when the person stretching supplies the force for the stretch
passive stretch
when a partner supplies and external force for the stretch
Static Stretch
- slow and constant
- holding the end range of motion
- doesnt trigger stretch reflex
- relaxtion and concurrent elognation of muscles
ballistic stretching
- bouncing motion that doesnt hold the end range of motion
- activates stretch reflex, preventing full relaxation
- occurs during warmup of comp or training
dynamic stretching
- mimic sporting activities
- sport specific movements
- moving a joint throught the range of motion of a sport
proprioceptive neurmuscular facilitiation stretching
- most intense
- use for experienced people
-facilitates musclar inhibtion - made to relax and increase tonem of muscle
determinants of flexibiblity
JACRMP
joint structure
age/sex
CTissue
Resitstance traiing with a limitied ORM
Muscle Bulk
Physical Actvity Level
joint sturucture
different joint different ROM
age / sex
younger = more flexible
aging increasese fibrosis
sex differences of hormones
pregnancy
more pregnant = more laxity
increased relaxin
preganncy hormones last for 4-12 weeks
increased collgenase = decrease tensile strength
mensis
luteal and oviulation phase have highest ROM and strenght which can cause higher risk of injury
CT
tendons, ligaments, joint capsules, fascia reduce ROM
elasticity - ability to go back to original lenght after passive stretch
plasticity - ability to assumre a new shape and or go back - after passive stretch
muscle bulk
increase muslce mass - decrease ROM - muscles rubbing
physical activity level
mnore active more flexible - less active less flexible - both sexse can impove flexibiltiy over lifetim
resist w/ lim ROM
heavy lifting uses lim ROM - decreasinh ROM in jointn (partials)
FITT for Flexibility
F- 2x/week min - 5 weeks
I - end rang of motion / mild sicomfort
T - 30 seconds
T - depends on sport
Benefits of Flexibility
RRIMER
releive aches and pai
relieve muscle cramps
imporve posture for sport
maintain good posture and balance
enhance joint health
relaxation - improve mood
plyometric training
- to enhance musclular contraction through the loading phase in order to utilize the muscle stretch reflex
- develop motor patterns that elicit fast muscular contraction
3 phases of plyometric trainingi
eccentric phase - when muscle spindles are stimulated
amortization phase - the time transitioning from eccentric to concentri , should be less than .15 seconds , - at this pooint the P1a afferertnt fibres are synapsing with alpha motor neuron
concentric phase - this is the phase where the alpoha MN is stimulating the fibres for enhanced performance
