Skills Test #1 Flashcards
(27 cards)
An example of static stretching?
Arm and shoulder stretch: Bring your right arm forward and across your body. With your left hand, grab your right elbow and pull it into and across your body until you feel a pull in your shoulder and arm.
Head bend. Standing straight, stretch your left arm up and bend it behind you, placing your left hand against the back right side of your head. Gently pull your head toward your left shoulder until you can’t bend it further, then hold this position for 30 seconds. Switch.
Hamstring stretch. Sit up on the floor with your legs straight out in front of you. Lean forward to grab onto your toes. Hold for 30 seconds. Release.
An example of dynamic stretching?
Hamstring stretch. Knee to chest: pull your knee up to your chest.
High knees.
Butt kicks.
An example of passive stretching?
Stand beside a wall. Rotate your arm without touching the wall.
Lie on your back and stretch your leg up while a partner holds that leg for you.
A band worn around your ankle as you lift your knee closer to your chest.
An example of active stretching?
Quadriceps stretch. Bend and lift one leg, using your hand to hold it close to your glutes
Hold one arm up behind head. Stretching tricep muscles by flexing bicep muscles.
Lie on your back and reach for your toes.
An example of PNF (proprioceptive neuromuscular facilitation)?
Lying on your back and stretching your leg up while a partner holds that leg for you.
When stretching the hamstring, the hip is placed in 90 degrees with the patient lying on his back. The knee is flexed against moving resistance isotonically and then relaxed. The hip held at 90 degrees, the knee is moved into its fully extended position so as to apply a stretch to the hamstring.
An example of ballistic stretching?
Quickly bouncing on your feet to reach your toes.
An example of active isolated?
Shoulder and tricep stretch. Lift and then bend one arm over your shoulder and back, while lowering and bending your other arm behind your back. Try to touch your fingers behind your back. Switch arms.
Lie on your back and place a band over your foot, to bend your knee towards your chest.
Lie on your back and place a band over your foot, straightening your leg and bringing it towards your chest.
An example of self myofascial?
Massaging someone’s shoulders to ease a knot.
The most common stretch is the ___ stretch.
Static
What is involved in static stretching?
Stretch a particular muscle or group of muscles by holding that stretch for a period of time (30 seconds).
Held in a challenging but comfortable position.
Not recommended before a warm up.
What is a dynamic stretch?
Range of motion that is performed repeatedly (challenging).
Improves range of motion.
Integrated into a pre-workout.
What does a passive stretch require?
Outside assistance to perform. For example, a partner, or a band around your limbs, etc.
What is an active stretch?
Actively contracting the muscle in opposition to the muscle you’re trying to stretch. (ex: squeezing glutes)
What is PNF?
Isometric contraction is performed for 5-6 seconds prior to a static stretch performed for 30 seconds.
Refers to a technique that tries to more fully incorporate the actions of the proprioceptors by stretching a contracted muscle through the joint’s range of motion.
This is best done with the assistance of another person.
What is ballistic stretching?
Quickly bouncing through a range of motion to produce a greater stretch in muscle.
Does not involve holding the stretch for any length of time.
What is active isolated stretching?
Isolating a muscle to be stretched by engaging the opposite muscle.
What is self myofascial stretching?
Application of gentle force to a knot in one’s fatty tissue to align muscle fibers. 20-30 seconds.
What type of stretching is more prone to injury?
Ballistic stretching
What type of stretching is less prone to injury?
Active stretching
Which stretch gives you all the control?
Active stretching
What is flexibility?
Normal extensibility of soft tissues that allow for full range of joints/muscles.
What is the goal of flexibility?
Allows increased range of motion of joints/muscles.
What are muscle spinders? What do they do?
Sensory receptors that sit parallel to muscle fibers. They monitor muscle length and range of length change.
Golgi tendon organs?
Located in the tendon junction, regulate muscle tension, and take control of muscle for 30 seconds
