Quiz 2: Stretching for Improved Mobility

Question 1

What is stretching?

Answer 1

any therapeutic maneuver designed to increase soft tissue extensibility and subsequently improve flexibility and ROM by elongating structures that have adaptively shortened and have become hypomobile.

Question 2

What is flexibility?

Answer 2

the ability of muscles, joints, and soft tissue to move through an unrestricted, pain-free ROM.

Question 3

What are the two types of flexibility?

Answer 3

Dynamic flexibility (AROM)
Passive flexibility (PROM)

Question 4

What is hypomobility?

Answer 4

decreased mobility within a joint (restricted ROM)

Question 5

What is hypermobility?

Answer 5

excessive mobility within a joint structure

Question 6

True or False:
It is recommended to see how far a hypermobile patient can stretch a joint.

Answer 6

False. You want to be cautious with this. You can increase mobility while keeping the same stability.

Question 7

What is a contracture?

Answer 7

a fixed limitation of a joint tat prevents normal ROM

Question 8

What is a contraction?

Answer 8

the development of muscle tension resulting in a joint action

Question 9

What are the types of contactions?

Answer 9

Isometric, Concentric, Eccentric

Question 10

What are the 3 indications for stretching?

Answer 10

1. When restricted ROM is due to soft tissue limitations
2. When muscle weakness and shortening results in an agonist/antagonist muscle imbalance
3. When restricted ROM impairs normal joint function

Question 11

What is an agonist muscle?

Answer 11

a muscle that contracts to provide the main force to move or rotate a bone through its joint (main character energy)

Question 12

What is an antagonist muscle?

Answer 12

a muscle that produces the opposite action of an agonist (limiting muscle/stretched muscle)

Question 13

True or False:
Antagonist and agonist muscles in pairs are called antagonistic pairs.

Answer 13

True

Question 14

What are 8 contraindications to stretching?

Answer 14

1. Bony block (pain)
2. Nonunion fracture (should have healed in time but didnt)
3. Acute inflammation or infection
4. Sharp or acute pain with elongation
5. Hematoma or tissue trauma
6. Hypermobility
7. Hypomobility provides stability or control
8. Limb fractures not fully healed

Question 15

What are the benefits to stretching?

Answer 15

1. Increased flexibility and ROM
2. General fitness

Question 16

What are 3 myths for stretching?

Answer 16

1. Injury prevention
2. Reduce post-exercise muscle soreness
3. Enhanced performance

Question 17

What is the procedure for stretching? (3 steps)

Answer 17

1. Determine the degree of joint ROM restriction (goniometric measurement)
2. Determine the stretch procedure to use
3. Work within a safe range (meaning no pain is felt) of tissue extensibility and elasticity

Question 18

What are the 4 mechanisms of stretches?

Answer 18

1. Self stretch (on your own)
2. Manual stretch (another person such as therapist)
3. Passive stretch (relaxed and moved by someone entirely or partly)
4. Assisted stretch (patient assists therapist in stretch)

Question 19

What are other parts that stretch other than the muscle itself?

Answer 19

• tendons
• ligaments
• articular cartilage
• fascia
• skin
  (these may not return to same length if over stretched)

Question 20

What is elasticity?

Answer 20

the ability of soft tissue to return to its resting length after receiving a passive stretch (like a rubber band)

Question 21

What is plasticity?

Answer 21

the tendency of soft tissue to assume a greater length once the stretch is removed

Question 22

What is failure?

Answer 22

when soft tissue is pushed past the point of return, causing damage

Question 23

True or False:
High intensity stretch applications should be applied frequently to allow time for healing to occur.

Answer 23

False, they should be applied INfrequently to allow for healing.

Question 24

Once a restricted ROM is restored, the ________ muscle or muscles must be strengthened in concert to stabilize the restored length.

Answer 24

agonist

Question 25

True or False: There is no clear consensus on the optimal duration of the stretch cycle (how long a stretch should be held).

Answer 25

True, there is no consensus

Question 26

What is the roundabout average time a stretch cycle is held with maximal or near maximal force?

Answer 26

15-60 seconds.

Question 27

What are the 3 types of stretching?

Answer 27

1. Static stretch (stretch and hold) 2. Static progressive stretch (s.a.a. but until relaxation and repeat) 3. Ballistic stretch (forceful, applied rapidly, high intensity) *note that ballistic is contraindicated for sedentary persons

Question 28

What are the negative aspects of ballistic stretching?

Answer 28

- difficulty controlling movements - risk of injury with weakened tissues - dense connective tissues associated with chronic contractures do not yield easily to rapid stretch and tend to tear more easily.

Question 29

What are the practical types of stretching (the ones we will have to demonstrate)?

Answer 29

1. PNF (the best) 2. Hold relax 3. Contract relax 4. Agonist contraction 5. Hold relax with Agonist contraction

Question 30

What is PNF?

Answer 30

Proprioceptive Neuromuscular Facilitation - move body part into static position and patient will have some type of contracture

Question 31

What is reciprocal inhibition?

Answer 31

when a muscle contracts maximally, its opposite counterpart will relax maximally

Question 32

What is autogenic inhibition?

Answer 32

a protective mechanism that prevents muscles from exerting more force than their bones and tendons can tolerate

Question 33

What is stress relaxation?

Answer 33

the gradual reduction of stress over time while maintaining a constant strain

Question 34

What is Hold Relax?

Answer 34

1. extend the joint to the point of tightness 2. apply an isometric contraction to the antagonist muscle for up to 10 seconds 3. relax 4. passively extend the joint to newly lengthened position 5. rest and repeat 3 times (patient is relaxed the entire time)

Question 35

What is Contract Relax?

Answer 35

1. Same as hold relax except the contraction is isotonic (bring patients leg down)

Question 36

What is Agonist Contraction?

Answer 36

1. Extend the joint to the point of tightness 2. Instruct patent to concentrically contract agonist muscle and maintain the contraction while simultaneously applying force to further extend the knee 3. Let patient rest for several seconds and repeat

Question 37

What is Hold Relax with Agonist Contraction?

Answer 37

(active assistive) 1. Combination of hold relax & agonist contract 2. Passive stretch the muscle to the end range, have patient perform an isometric contract for 6-10 seconds, then have then contract the agonist muscle into a new passive stretch position. (can be done as contract relax antagonistic contract CRAC)

Question 38

What are 7 tips for effective stretching?

Answer 38

1. warm muscle prior to stretching 2. promote relaxation for the patient 3. move slowly and progress each set 4. stabilize to prevent unwanted movements 5. to avoid joint compression, apply traction prior to stretch 6. hold for at least 30 seconds 7. to increase flexibility, stretch 3x per week 7. to maintain flexibility, stretch 1x per week

Question 39

True or False: Static stretching has been shown to dececrease force, power, vertical jump, speed and running economy.

Answer 39

True

Question 40

What are PNF patterns?

Answer 40

diagonal movements for upper and lower extremity, upper and lower trunk that can be completed against manual resistance

Question 41

What are the 4 advantages of PNF?

Answer 41

1. Resistance through functional movement patterns 2. Allows tri-planar movement against resistance 3. Manual resistance allow fine adjustments 4. Can be combines with PNF strengthening techniques (push-pull hold)