chapter 10 Flashcards
Define “flexibility
The degree to which joints can move efficiently and safely within a flexion and extension range.
Explain the role of the sarcomere inflexibility.
A structural unit of a myofibril in striated muscle, consisting of a dark band and the nearer.
List and explain the three inhibitory proprioceptors and their role in flexibility.
List four standardized tests to assess flexibility.
● Golgi tendon organ causes the motor cortex of the brain to “shut off” muscle contraction
● Pacinian corpuscles are sensitive to quick movement and deep pressure.
● The muscle spindle a specialized muscle fiber which detects excessive stretch within the muscle.
Explain the constraining factors that may limit flexibility.
● Genetic predisposition Age
● History of injury
● Muscle size due to the training effect Fascial binding
● Nature of connective tissue about the joint
Explain the benefits of improving range of motion and surrounding musculature. Provide an example at a specific joint.
Increased ROM can increase force production and performance as well as reduce injury potential. an example is increasing ROM of the hamstring group in sprinters.
What happens to your hip flexors when sitting for long periods of time? How does this affect your spine?
Hip flexors can be shortened by sitting
List and explain the three areas relative to the specificity of flexibility training.
● Joint specificity: flexibility training can be prioritized toward joints that are most in need
● Position and speed specificity: stretching exercises must be very similar in form and speed to the skill you are trying to improve.
● Resistance training specificity: Two key points are to perform resistance exercises through the involved joint’s full ROM and to work antagonist pairs of muscles equally.
How does body temperature play a role with effective stretching?
Body temperature increases the ductility of muscles to be stretched
For the following, provide the definition, appropriate length of time to perform each stretch and when each type of stretch should be performed within a single training session:
● Static stretching: 20-sec
● Dynamic stretching: instantaneous
● PNF stretching: 10-sec
● Active stretching: 15-sec
● Passive (or relaxed) stretching: 20-sec
● Isometric stretching: 15-sec tension, 20 sec-relax
Define reciprocal innervation:
The contraction of a muscle or set of muscles (as of a joint) is accompanied by the simultaneous inhibition of an antagonistic muscle or set of muscles.
Which four factors should you consider when incorporating higher levels of a range of motion into your programming?
- Connective tissue restrictions
- Bone configurations at the joint
- Contact of muscle masses of adjacent segments
- Strength of the muscles over the full ROM
Provide the appropriate guidelines for foam rolling.
You simply take the foam roller and slowly roll it across the muscle from which you want to release adhesions and knots.
What is the appropriate direction to foam roll in terms of muscle origin and insertion?
Rolling from the proximal to the distal attachment of a muscle.
How can weight training result in a loss of flexibility?
By not using the full ROM with heavy resistance
