Ch. 13 Warm-up and stretching Flashcards
general warmup
aim to increase heart rate, blood flow, deep muscle temperature, respiration rate, and perspiration and to decrease viscosity of joint fluids
specific warm-up
movements similar to the movements of the sport, involves dynamic stretching
range of motion ROM
the degree of movement that occurs at a joint
flexibility
a measure of ROM and has static and dynamic componets
static flexibility
the range of possible movement about a joint
dynamic flexibility
refers to the available ROM during active movements and therefore requires voluntary muscular actions
ball-and-socket
move in all anatomical planes, have the greatest ROM
ellipsoidal joint
an oval shaped condyle that fits into an elliptical cavity, less ROM than shoulder or hip
hinge joint
the least ROM, the knee
fibrosis
where fibrous connective tissue replaces degenerating muscle fibers
elasticity
the ability to return to original resting length after a passive stretch
plasticity
the tendency to assume a new and greater length after a passive stretch
muscle spindles
run parallel to extrafusal muscle fibers, monitor changes in muscle length
Golgi tendon organs (GTOs)
a mechanoreceptor located near the musculotendinous junction, is sensitive to increases in muscular tension. when stimulated it causes a muscle to reflexively relax
autogenic inhibition
when relaxation occurs in the same muscle that is experiencing increased tension
reciprocal inhibition
relaxation that occurs in the muscle opposing the muscle experiencing the increased tension
active stretch
occurs when the person stretching supplies the force of the stretch
passive stretch
occurs when a partner or stretching machine provides external force to cause or enhance a stretch
static stretch
slow and constant, with the end position held for 30 seconds
ballistic stretch
typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held
dynamic stretch
type of functionally bsed stretching exercise that uses sport-specific movements to prepare the body for activity, also called mobility drills, places emphasis on movements of the sport
Proprioceptive neuromuscular facilitation (PNF)
originally developed as part of a neuromuscular rehabilitation program designed to relax muscles with increased tone or activity
agonist contraction
a concentric muscle action of the agonist is used during a passive stretch of the antagonist to achieve reciprocal inhibition
hold-relax technique
begins with a passive pre stretch that is held at the point of mild discomfort for 10 seconds
contract-relax technique
begins with a passive prestrech of the hamstrings that is held at the point of mild discomfort for 10 seconds
hold-relax with agonist contraction
identical to hold-relax in the first two phases, during the third phase a concentric action of the agonist is used in addition to the passive stretch to add to the stretch force
