New material Flashcards
(82 cards)
flexibility
ability of joints/series of joints to go through full, non-restricted, pain free ROM
benefits of flexibility
- increase functional ROM, levels of skills + muscular efficiency
- improves posture
- decreases DOMS, low back pain and injury
- mental relaxation
agonist muscles
the muscle that contracts to produce a movement
antagonist muscle
muscle that is being stretched in response to the contraction of the agonist muscle
reciprocal inhibition
a contraction of the agonist will automatically produce a realization in the antagonsit muscle
muscle spindle (stretch receptor)
sense muscle length, produces a reflex resistance
- a defense mechanism (the short pull up in response to a stretch)
Golgi tendon organ
sense muscle tension to produce a reflex relaxation
- ability to sense tension for an extended period of time that allows to go deeper into a stretch
types of stretches
ballistic stretching, static stretching, dynamic stretching, proprioceptive neuromuscular facilitation
ballistic stretching
a form of stretching characterized by an action-reaction bouncing motion, in which the joints involved are placed into extreme range of motion, limits by fast active contractions of agonist muscle groups
what are the problem with ballistic streatching
puts joints into extreme ROM
static stretching
a form of stretching in which the muscle to be stretched is slowly put into a position of controlled maximal or near maximal stretch by contraction of the opposing muscle group
how long is a static stretch held for
30-60 seconds
what type of muscles are present in static stretches
agonist, antagonist, stretch receptors
dynamic stretching
a form of stretching where a static stretches is done in movement pattern and joints/muscles go through a full ROM
proprioceptive neuromuscular facilitation
- a stretching technique in which the muscle to be stretched is first contracted maximally
- muscle is then relaxed and is either actively stretched by contraction of the opposing muscle or is passively stretched
what causes relaxation in the stretched muscle
tension in muscle activates the Golgi tendon organs cause relaxation i stretched muscle
what is the theory behind PNF
is that voluntary action of agonist muscles will provide neural activation resulting in reciprocal inhibition of antagonist’s muscle thus allowing greater ROM
principle of specificity in flexibility
flexibility is joint specific and task or sport specific
principle of overload in flexibility
placed the muscle and connective tissue at or near the normal limits of extensibility and hold the position to achieve elongation
normal ROM
jogging, running, archery, curling, basketballl
greater than normal ROM
jumping, swimming, wrestling, sprinting, most team sports
extreme ROM
figure skating, gymnastics, diving, hurdles, pitching
adaptation and progression in flexibility
short term improvements in flexibility shown to occur after as little as one week of daily sessions
flexibility maintenance
once the appropriate level of flexibility has been attained, it can be maintained by stretching once a week at the same level of intensity
