WEEK 10 - flexibility training

Question 1

what are the 7 components of fitness ?

Answer 1

• aerobic poer
• balance
• agility
• speed
• flexibility
• anthropometry
• body composition

Question 2

define aerobic power :

Answer 2

maximal rate of energy transduction using oxidation of energy sources

Question 3

define balance :

Answer 3

ability to maintain centre of gravity within the base of support

Question 4

define agility :

Answer 4

ability to stop, start or change direction rapidly and in controlled manner

Question 5

define speed :

Answer 5

the time it takes to cover a given distance

Question 6

define flexibility :

Answer 6

the range of motion about a body point

Question 7

define anthropometry :

Answer 7

the proportions and dimensions of the body

Question 8

define body composition :

Answer 8

relative proportions of fat and fat free masses

Question 9

what is the structure of a muscle ?

Answer 9

muscle, bundle of muscle fibers, nuclei, myofibril, sarcomere

Question 10

muscle vs tendon during stretch : describe a tendon ?

Answer 10

Tendons are like strong ropes that connect muscles to bones. When you stretch, you’re pulling on both the muscle and the tendon

Question 11

muscle vs tendon during stretch : describe a muscle ?

Answer 11

Muscles are like elastic bands in your body that help you move.

Question 12

name the two types of factors affecting flexibility ?

Answer 12

structural and functional

Question 13

what are structural factors ?

Answer 13

• muscle length (serial sarcomere number)
• fascia stiffness

Question 14

what are functional factors ?

Answer 14

• stretch reflex critical point
• stretch tolerance

Question 15

how can tissues grow ?

Answer 15

thought hypertrophy and/or hyperplasia

Question 16

what is hypertrophy ?

Answer 16

increase in the size of individual muscle fibers

Question 17

what is hyperplasia ?

Answer 17

increase in the number of muscle fibers

Question 18

what delivered to muscle are used to form muscle proteins that comprise new myofibrils

Answer 18

amino acids

Question 19

what are factors affecting flexibility ?

Answer 19

structural factors ;
- fascia stiffness
- cross-linkage and functional factors ;
- stretch reflex critical point
- stretch tolerance

Question 20

what is fascia stiffness ?

Answer 20

is when the layer of connective tissue in your body, called fascia, feels tight or hard. It’s like feeling a bit stiff or inflexible in your muscles and movement.

Question 21

what is cross-linkage ?

Answer 21

when molecules in a substance connect to each other like tiny hooks, making the substance stronger or more rigid. It’s like when you link your fingers together, they become harder to pull apart.

Question 22

what is strength reflex critical point ?

Answer 22

is like a built-in safety feature in your muscles. It’s the point where your muscles automatically tighten up to protect themselves from stretching too far and getting hurt. It’s your body’s way of saying “stop” to prevent injury.

Question 23

FILL IN THE BLANK :

stretching inhibits reflex up to _____ minutes

Answer 23

5-10

Question 24

what is stretch tolerance ?

Answer 24

diminished feelings or discomfort fora given stretch magnitude

Question 25

what are the two types of factors affecting flexibility ?

Answer 25

structural and functional

Question 26

what are the two types of structural factors ?

Answer 26

- muscle length (serial sarcomere number) - fascia stiffness

Question 27

what are the two types of functional factors ?

Answer 27

- stretch reflex critical point - stretch tolerance

Question 28

between muscle length, fascial stiffness, stretch reflex critical point and stretch tolerance which is LONGTERM ?

Answer 28

muscle length (serial sarcomere number)

Question 29

between muscle length, fascial stiffness, stretch reflex critical point and stretch tolerance which is MIDDLE TO SHORT TERM ?

Answer 29

fascia stiffness

Question 30

between muscle length, fascial stiffness, stretch reflex critical point and stretch tolerance which is SHORT TERM ?

Answer 30

stretch reflex critical point and stretch tolerance

Question 31

do the Canadian guidelines have any specific recommendations for flexibility ?

Answer 31

no

Question 32

evidence for flexibility : flexibility is not well correlated with what ...

Answer 32

- mortality - morbidity - injury risk - occupational performance - sport performance

Question 33

what does FITT stand for ?

Answer 33

- frequency - intensity - type - time

Question 34

what are the three "types" (in regards to prescribing flexibility) ?

Answer 34

static, dynamic and proprioceptive neuromuscular facilitation

Question 35

define "static" :

Answer 35

holding a position at the end of a range of motion while the muscle is under tension

Question 36

define "dynamic" :

Answer 36

actively moving through a range of motion to create tension through the muscle

Question 37

define "proprioceptive neuromuscular facilitation" :

Answer 37

alternating a static stretch with a resisted isometric contraction, and a subsequent static stretch

Question 38

is there any firm data on optimal stretching frequency ?

Answer 38

no

Question 39

TRUE OR FALSE more intensity (deeper stretch) results in greater change in flexibility

Answer 39

TRUE

Question 40

TRUE OR FALSE if flexibility is important for performance, perform dynamics stitching prior but after warming up

Answer 40

TRUE

Question 41

how long should static stretched be help (duration of flexibility) ?

Answer 41

30-60 seconds

Question 42

when prescribing flexibility, give the general recommendations for "F" ; "fits" =

Answer 42

stretching may be performed regularly to match the needs of the individual

Question 43

when prescribing flexibility, give the general recommendations for "I" ; "intensity" =

Answer 43

intensity of strict should match the clients tolerance but deeper stitched result in greater adaptation

Question 44

when prescribing flexibility, give the general recommendations for "T" ; "time" =

Answer 44

static stretched should be held for 30-60 seconds

Question 45

when prescribing flexibility, give the general recommendations for "t" ; "type" =

Answer 45

dynamic stretched should be performed prior to performance (after wearing up) and static stretched performed after training