4c Flexibility and balance

Question 1

List benefits of flexibility training (8)

Answer 1

1. increased msucle flexibility
2. strength
3. posture
4. gait
5. ADL
6. Muscle co ord
7. reduction in falls
8. improved sport performance

Question 2

Name 4 different types of stretching

Answer 2

1. static
2. dynamic
3. ballistic ‘4. PNF (proprioceptive neuromuscular facilitation)

Question 3

2 methods of pnf

Answer 3

1. contract 5-10 sec and then relax muscle (CR)
2. contract relax agaonist contract (CRAC)
   contract target 5-10 sec, relax and then stretch while contracting antagonist for 5-10 sec

Question 4

Should one stretch actively or passively before playing Sport?

Answer 4

actviely, micmic the rom and prepares body for sport. Passive might decrease power in muscle.

Question 5

why stretch after ?

Answer 5

reduce stiffness , doms and cramps

Question 6

does stretching improve or hinder sport performance ? why ?

Answer 6

Stretching can improve circulation, muscle flexibility, range of motion, and consequently, help athletes perform better in workout

Question 7

benefits of balance training 3

Answer 7

1. reduction in falls
2. improved adl
3. reduced ankle sprains

Question 8

shoudl you warm up before stretching ?

Answer 8

yes, It helps to loosen up your muscles and joints, making them more flexible and less prone to injury during stretching exercises.

Question 9

viscoelastic creep ?

viscoelastic relaxaton?

Answer 9

Viscoelastic creep refers to the tendency of a material to deform or elongate over time when subjected to a constant load or stress.

When a viscoelastic material is stretched or deformed, it initially resists the change and maintains the stress thenover time relaxes

Question 10

Main mechanism for pasive stretching ?

Answer 10

he main mechanism behind passive/static stretching is the activation of the stretch reflex and the response of the muscle spindles. When a muscle is stretched beyond its normal length, the muscle spindles, which are sensory receptors within the muscle, are stimulated. This triggers a reflex contraction in the muscle, causing it to resist the stretch. However, with time, the muscle spindles adapt to the stretch and become less sensitive, allowing for a greater range of motion.

Question 11

main mechanism for active stretching ?

Answer 11

In active stretching, the mechanism is primarily related to the reciprocal inhibition of the antagonist muscles. When the agonist muscles contract, the nervous system signals the antagonist muscles to relax, allowing for a greater stretch. Active stretching also involves the activation and coordination of motor units within the muscle, enhancing neuromuscular control and stability.

Question 12

active vs passive for rehab

Answer 12

Passive stretching allows for controlled, gentle movements that minimize stress on the injured tissues. The goal is to gradually increase joint mobility and prevent excessive scar tissue formation. gradually introduce active stretching

Question 13

How to progress static balance training (5)

Answer 13

1. decrease base of support
2. exclude vision
3. exclude middle ear feedback (tilt head backward
4. provide unstable surface
5. increase speed or dynamic balance

Question 14

Fitness components of balance

Answer 14

1. muscle power and strength
2. endurance
   3 flexibility
3. co ord
4. reflexes

Question 15

FITTVP for balance

Answer 15

F : 2-3 d/week
I L quality
T : determine fatigue
T : static/ dynamic
V : not crucial to monitor
P :

Question 16

exercises for balance ? (10)

Answer 16

1. seated chair lean
2. sit to stand
3. tandem walk
4. side steps
5. single leg stance
6. step ups
7. side leg raises
8. toe walks
   9.Marching in Place
9. clock taps