ch 5 Flashcards
what is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release
30 seconds
three types of core systems
Local stabilization, global stabilization, and movement system
what are the acute variables for static stretching
1-2 sets, hold each stretch for 30 seconds
what are the seven methods for prescribing exercise intensity?
peak vo2, vo2 reserve, peak metabolic equivalent, peak maximal heart rate, heart rate reverse, rating of perceived exertion, talk test
how long should the cardiorespiratory portion of the warm-up last?
5-10 minutes
the cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movement
proprioception
example of ZONE 1 cardiorespiratory activity and intensity level
walking or jogging at 65-75% of maximal heart rate
what is the mechanism of action that occurs in active-isolated stretching
reciprocal inhibition
FITTE
Frequency, Intensity, Time, Type, Enjoyment
When is the appropriate time to utilize dynamic stretching
after self-myofascial release when training in phase 5
