Theory of Muscle Stretching Flashcards
(24 cards)
Purpose of the general warm up?
Increases blood flow and elevates the body temperature.
Benefit of specific warm up in relation to stretching?
Increases the amount of blood that reaches the tissues that we are about to stretch, nourishing and oxygenating them.
Proper Stretch
Should be gentle and controlled, taking to point of desired resistance and holding it for a few seconds
Proper Respiration
Slow and rhythmic, generally breathing out at the same time one stretches in order to disarm the column formed by the intrathoracic-abdominal pressure
Static Stretching
taking a joint close to the limit of mobility and maintaining the posture for a few seconds
(+) One of the simplest and most effective stretches
Active Static
A type of static stretch: when the person stretching is the one who exerts, through the help of the other muscle groups, the force required to maintain the posture
(-) It is not as effective, due to the difficulty of maintaining the tension for some body parts
Passive Static
When a machine or another person helps to maintain the stretching pose.
1) Stretch slowly until the limit prior to the pain
2) Hold the position for approximately 20 seconds
3) Pause for around 20 or 30 seconds (during which you may stretch another antagonist group)
4) Repeat the process 3 or 4 times
Dynamic Stretching
Take a body part in controlled movement until reaching its maximum point
Reserved to specific sport modalities where mobility is key (Dance, martial arts). Not for beginners.
Explosive or Ballistic Stretching
Dynamic stretch, uses the inertia of the movement to take the joint father than the normal range of motion.
Potentially injurious, not recommended to do
Guided stretching
Involves performing the movement in a controlled fashion at all times but over a large degree of amplitude.
P.N.F Propioceptive Nueromuscular Facilitation
Isometric, not meant for beginners
1) begin with a light stretch until the point of discomfort
2) Isometrically contract the stretch muscle for 6 to 8 seconds
3) relax the contraction for 2 to 3 seconds but without changing the posture
4) stretch a few more degrees of motion and hold the new position for 10 seconds
5) Contract the muscle and repeat the process once or twice more.
What happens to the muscle when we stretch, and why?
It reacts in an opposing manner to hold on to the joint. A necessary mechanism to help us avoid an injury
What is a smart stretch?
Controlled, gentle and continuous
What else is stretched, besides the muscle?
Entire joint structure
What is compromised during a stretch?
ligaments, muscle fascias, joint capsules, tendons
Is it possible to injure yourself when stretching?
Yes
What does it mean to feel pain during a stretch?
It means you may have exceeded the limit of the joint
What comes first, stretching or warming-up?
warming up
How many times should you stretch with athletic activity?
2, after the warm-up, and the athletic activity
Maintaining degree of joint mobility requires
stretch at least 3 to 7 times a week, sessions lasting ~ 15 min
To improve flexibility
5- 6 stretching session a week, 15- 30 min long
What are the books recommendation for the stretches in the book?
Repeated 3 - 6 times, holding each for ~ 10 - 20 seconds
Optimal conditions for stretching?
a warm environment (physical and psychological)
music should be slow and relaxing
clothing: light, breathable, and doesn’t constrain the body, footwear is not important can be done barefoot or in socks, a preference for full body clothing to keep the heat in and not shorts
