Ch. 13 Warm-up and stretching

Question 1

general warmup

Answer 1

aim to increase heart rate, blood flow, deep muscle temperature, respiration rate, and perspiration and to decrease viscosity of joint fluids

Question 2

specific warm-up

Answer 2

movements similar to the movements of the sport, involves dynamic stretching

Question 3

range of motion ROM

Answer 3

the degree of movement that occurs at a joint

Question 4

flexibility

Answer 4

a measure of ROM and has static and dynamic componets

Question 5

static flexibility

Answer 5

the range of possible movement about a joint

Question 6

dynamic flexibility

Answer 6

refers to the available ROM during active movements and therefore requires voluntary muscular actions

Question 7

ball-and-socket

Answer 7

move in all anatomical planes, have the greatest ROM

Question 8

ellipsoidal joint

Answer 8

an oval shaped condyle that fits into an elliptical cavity, less ROM than shoulder or hip

Question 9

hinge joint

Answer 9

the least ROM, the knee

Question 10

fibrosis

Answer 10

where fibrous connective tissue replaces degenerating muscle fibers

Question 11

elasticity

Answer 11

the ability to return to original resting length after a passive stretch

Question 12

plasticity

Answer 12

the tendency to assume a new and greater length after a passive stretch

Question 13

muscle spindles

Answer 13

run parallel to extrafusal muscle fibers, monitor changes in muscle length

Question 14

Golgi tendon organs (GTOs)

Answer 14

a mechanoreceptor located near the musculotendinous junction, is sensitive to increases in muscular tension. when stimulated it causes a muscle to reflexively relax

Question 15

autogenic inhibition

Answer 15

when relaxation occurs in the same muscle that is experiencing increased tension

Question 16

reciprocal inhibition

Answer 16

relaxation that occurs in the muscle opposing the muscle experiencing the increased tension

Question 17

active stretch

Answer 17

occurs when the person stretching supplies the force of the stretch

Question 18

passive stretch

Answer 18

occurs when a partner or stretching machine provides external force to cause or enhance a stretch

Question 19

static stretch

Answer 19

slow and constant, with the end position held for 30 seconds

Question 20

ballistic stretch

Answer 20

typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held

Question 21

dynamic stretch

Answer 21

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

Question 22

Proprioceptive neuromuscular facilitation (PNF)

Answer 22

originally developed as part of a neuromuscular rehabilitation program designed to relax muscles with increased tone or activity

Question 23

agonist contraction

Answer 23

a concentric muscle action of the agonist is used during a passive stretch of the antagonist to achieve reciprocal inhibition

Question 24

hold-relax technique

Answer 24

begins with a passive pre stretch that is held at the point of mild discomfort for 10 seconds

Question 25

contract-relax technique

Answer 25

begins with a passive prestrech of the hamstrings that is held at the point of mild discomfort for 10 seconds

Question 26

hold-relax with agonist contraction

Answer 26

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