LEWIS: PNF stretching

Question 0

PNF used alternating contraction and relaxation movements for

Answer 0

Flexibility

Question 1

PNF=

Answer 1

Proprioceptive neuromuscular facilitation

Question 2

PNF techniques can be both

Answer 2

Passive (no associated muscular contraction)

Active (voluntary muscle contraction)

Question 3

PNF facilitate or help the body’s muscular

Answer 3

Inhibition

Question 4

Most practical style of PNF is the

Answer 4

CRAC technique

Question 5

CRAC =

Answer 5

Contract
Relax
Antagonist
Contract

Question 6

CRAC uses isometric muscle contractions as it’s

Answer 6

Basis

Question 7

Isometric muscle contractions completed immediately before a passive stretch help to achieve

Answer 7

Autogenic inhibition - muscles gradually relax

Question 8

Muscle spindles sense how fast a muscle is being stretched and, when activated, produce the

Answer 8

Stretch reflex

Question 9

Muscle spindles are highly specialised receptors located within muscle cells, which protect the muscle from

Answer 9

Injury (overstretching and tearing)

Question 10

Stretch reflex causes the muscle to

Answer 10

Contract and prevents overstretching of the joint

Question 11

Also located within the muscles tendon is another sensor called the

Answer 11

Golgi tendon organ (GTO)

Question 12

GTO senses how much tension is being placed on the

Answer 12

Tendon

Question 13

Autogenic inhibition is reflex relaxation that occurs in the same muscle where the

Answer 13

GTO is stimulated

Question 14

GTO differs from the muscle spindle in that when activated it

Answer 14

Relaxes the muscle, so that the stretch being applied does not cause tearing or overactivity of the nerve fibres

Question 15

Often isometric referred to as ‘hold’ and concentric referred to as

Answer 15

‘Contract’

Question 16

PNF is

Answer 16

Best performed with a partner - make sure they are attentive and focused on the performer so as not to cause overstretching

Question 18

General guidelines for PNF (5) =

Answer 18

• Avoid PNF immediately before, or in the morning of, a competition and leave 48h between PNF stretching routines
• Perform only one exercise per muscle group in a session - attempt 2-5 sets
• Each set should consist of 1 stretch held up to 30s after the contracting phase
• Not recommend for under 18s
• If PNF is to be performed as a separate exercise session, a thorough warm-up must precede it

Question 19

when the isometric contraction is relaxed, the stretched fibres retain their ability to stretch beyond their limit, the whole muscle is able to stretch beyond its initial maximum and you get:

Answer 19

increased flexibility

Question 20

GTOs are activated when a muscle is stretched or contracted isometrically. They inhibit the development of too much tension in a muscle, allowing the muscle to relax and lengthen. This lengthening during a stretch also helps prevent the tendon or muscle tearing. This process is known as:

Answer 20

autogenic inhibition

Question 21

When an agonist muscle contracts concentrically, the antagonist muscle in turn relaxes, allowing the agonist muscle to move a limb through its full range of motion without interference from tension in the antagonist. This is called:

Answer 21

reciprocal inhibition

Question 22

PNF stretching is mainly concerned with:

Answer 22

reciprocal inhibition

Question 23

First part of a PNF stretch is an initial passive stretch is made to get the joint into a

Answer 23

held, stretched position

Question 24

(2) stretched agonist is isometrically contracted for:

Answer 24

6-10s

Question 25

(3) the muscle is relaxed and its antagonist immediately performs an isometric contraction that is again held for:

Answer 25

6-10s

Question 26

(4) The muscles are relaxed for 20s before performing another:

Answer 26

PNF stretch

Question 27

As the agonist muscle contracts isometrically, the GTOs are activated, autogenic inhibition occurs, and the antagonist relaxes. When the antagonist of the limb being stretched contracts, the agonist muscle relaxes through:

Answer 27

reciprocal inhibition

Question 28

These relaxed agonist muscles can be stretched further through repeated cycles of CRAC, increasing flexibility and range of motion. This is helped by the fact that the muscle spindles are:

Answer 28

disengaged