Ch 5 Flashcards
Introduction
• Flexibility is a component of health related fitness.
• Recommendations for flexibility were made in 1998 by
the ACSM.
• Adequate ROM is necessary to perform ADL effectively
• Flexibility is specific to each joint and to the demands of individual activities.
Basic Principles of Flexibility
• Defined as ____of a joint or group of joints.
• _____flexibility is achieved through the use of external forces, like gravitational force, a partner, or specific exercise equipment.
• _____ flexibility is achieved through the voluntary use of skeletal muscles in combination with external forces.
• Due to differing anatomical structures, the ROM of one joint____ predict the ROM of other joints.
Factors Affecting Flexibility
• Muscle properties: The _____ properties of muscle tissue play a major role in the ROM of a given joint.
• Physical activity and exercise: PA can lead to greater flexibility of the affected joints, primarily by moving joints through a fuller range of motion during exercise than would normally occur in daily life.
• Anatomical structures: The ROM of a given joint is influenced by its ____ structure and the _____structures surrounding it.
Factors Affecting Flexibility (cont’d)
• _____: With ______, there is a reduction in collagen solubility which may lead to increases in tendon rigidity and therefore, reduction in ROM.
– Other age-related affects include osteoarthritis and reduction in physical activity.
• _____: females have greater ROM compared with men. – Hormonal changes during the menstrual cycle and
during pregnancy also affect joint laxity.
.ROM, static, dynamic, may not,
Visco-elastic, bony, soft tissue ,
Age, aging. Gender ,
Modes of Flexibility Training
• Four types: static, _____, ______ neuromuscular facilitation (PNF), and dynamic. Which is. The most common____?
• Static stretching has three subcategories:
– Slow and constant stretch with a partner (______)
– Slow and constant stretch without any assistance (self-stretching)
– Slow and constant stretch against a stationary object (_____)
Static Flexibility
• Slow and constant motion that is held in the final position, or point of mild discomfort, for _____seconds for up to____ repetitions.
• Involves relaxation and concurrent elongation of the stretched muscle without stimulation of a stretch_____.
• Does not provide the increase in muscle temperature and blood flow redistribution that is needed before and after exercise. An additional method is needed for proper warm-up and cool-down.
• Evidence whether static stretching is associated with increased or decreased performance is _____.
Ballistic Flexibility
• Involves ____and _____like movements in which the resultant momentum of the body or body segments is used to extend the joint through the full ROM.
• ______/stretch reflex can be stimulated and high muscle tension can result.
• No longer recommended.
• Possibly creates _____for injury.
PNF
• Techniques combining _____stretch with ____and ____ muscle actions designed to utilize the autogenic and reciprocal inhibition responses of the Golgi tendon organs (GTO) and muscle spindles.
• Three techniques:
– Hold-relax
– Hold-relax with _______ contraction through ROM
– ______ contraction
.ballistic, proprioceptive, static,
Passive, isometric, 15-30, 4, reflex, inconsistent,
Rapid, bouncing , myotatic, high risk,
Passive, isometric, concentric , antagonist , agonist
PNF (cont.)
• Each technique has three phases:
– Passive______
– ______tions
– Passivestretch
• For PNF stretching to be effective, a partner must be properly trained in the technique.
– However, data is inconclusive to determine whether PNF is better than other stretching methods.
Dynamic Flexibility
• Utilizes _____and ______, sport-specific, movements which are designed to increase core temperature and enhance activity
-related flexibility and balance.
• No comprehensive list of movements is available; up to coaches knowledge/experience in a given sport.
• Both _____and_____ stretching can improve ROM, and the evidence is inclusive about which technique is more effective.
Muscle and Tendon Proprioceptors
Two different types of sensory organs provide muscular dynamic and limb movement information to the central nervous system
•
•_____organs (GTOs)
Muscle Spindles
• ___-___specialized, intrafusal muscle fibers that innervated by
-motor neurons &; provide information about ____ in muscle length
• When stimulated, there is a dual response:
– rapid ____development initiated in
the stretched muscle
– rapid_____ of antagonist
• Response is known as a stretch or _____reflex
• Inhibitory response in the antagonist muscle is known as ____ inhibition.
• Slow static stretch ____ myotatic reflex
.prestretch, contract,
Slow, controlled , static, dynamic ,
Muscle spindles, golgi tendons,
3-10, rate of change,rapid, inhibition, myotatic,
Reciprocal, minimizes
Golgi Tendon Organs (GTO)
• Located in the myotendinous junction to identify and provide response to changes in ____ (static) and ____ (dynamic) of _____ development
• When GTOs stimulated, there is a dual response in which tension development is
– _____ in the contracting muscle (autogenic inhibition)
– _____ in the antagonist muscles.
• During PNF, active tension development in the muscle prior to a stretch elicits ______, which promotes further lengthening of the affected muscle
Flexibility Assessment Protocols
• _____
– Similar to a protractor and is used to measure a
joint’s range of motion expressed in degrees.
– Consists of two arms: a stabilization arm that is fixed to the proximal body segment, and a movement arm that follows the distal body segment as it is moved through its range of motion.
– Axis is placed at a predetermined anatomical landmark, generally at the _____.
Flexibility Assessment Protocols (cont.)
• Sit and reach tests
– Most commonly used assessment for flexibility in the
_____and ____.
– It should be noted that sit and reach testing may need to be modified for various subpopulations including the young, the old and pregnant women, although specific procedures and norms are lacking.
– Fig. 5.7 illustrates two different procedures.
Flexibility Program Design • Structured around the same underlying principles that all health related fitness components utilize: – Progressive overload – Specificity of training – Individual differences – Reversibility
.amount, rate, tension,
Inhibited, initiated,
Autógenic inhíbition, goniômetros, jointly axis of rotation
Low back, hip joint,
Flexibility Program Design (cont.)
• Assessment of ROM at specific joints, in context with individual goals, helps to determine the need for a flexibility program
• Principle of overload may be applied by increasing
– frequency (sessions per day or week),
– intensity (point of stretch) and/or
– time for each session
• Principle of reversibility also shows that flexibility gains are lost within____to ___weeks of ceasing flexibility exercises
Flexibility Training Program
• In order to improve ROM, _____training sessions per week for at least_____weeks may be required.
• Each exercise should include ____repetitions in which the stretch is held between _____seconds with a goal of accumulating ____seconds of stretch across _____repetitions.
• PNF stretching includes a ___second contraction followed by a 10-30 second _____.
• 30-to-60 seconds holds are advised in older individuals.
Flexibility Program Benefits
• Increasing the duration of each repetition beyond _____seconds appears to have limited benefit.
• Flexibility should be performed when a muscle is warm – Minimum of___-min aerobic warm-up recommended
• Post-exercise flexibility training may be more beneficial than pre-exercise, particularly if there is concern about performance decrements with pre-exercise stretching.
• Generally, increased ROM has been demonstrated in all modes of flexibility training.
Charts
Overall Recommendations
• When determining the appropriate program design:
– Differentiate between flexibility training with the sole purpose of increasing range of motion (often using ____/___ stretching)
– Or flexibility exercises with the primary purpose of preparing for fitness training or sport-specific training (often using ___ stretching).
• Preexercise static stretching is not recommended. Instead:
– Pre-activity ROM should be ____
– Static flexibility programming should occur ______ activity
Copyright © 2018 American College of Sports Medicine
Summary
• Flexibility is an important component of fitness that can sometimes be neglected.
• Although there are various types of flexibility programs, selecting the appropriate type should be based on the client’s needs.
• Proper assessment techniques will help determine ROM imbalances.
• There are parameters for program design, but research has still not provided clear evidence for the best program available.
.4,8, 2-3, 3-4,
2-4, 10-30, 60, 2-4,
6-assistem stretch, 30-60, 5
PNF/static, dynamic,
Dynamic, During or immediately after,
