Chapter 10: Flexibility

Question 1

Flexibility

Answer 1

The ROM around a joint

Question 2

What effect does a lack of stretching have on the sarcomeres at the end of muscle fibers?

Answer 2

Lack of stretching causes the sarcomeres at the end of the muscle fiber to disappear. Properly performed stretching exercises will add new sarcomeres to the ends of the muscle fibers, making them longer to prevent injury and increase ROM

Question 3

Muscle spindles

Answer 3

A protective sensory organ located within the muscles that senses the velocity or rate of a stretch

Question 4

Myotatic stretch reflex

Answer 4

Causes a reflexive contraction as a protection against an excessive stretch

Question 5

Golgi tendon organ

Answer 5

A protective sensory organ located in a muscular tendon. The GTO sends inhibitory signals to the muscle when a muscle’s contraction reaches a certain level

Question 6

Inverse myotatic stretch reflex

Answer 6

When the tension of a muscle and tendon increases to the point of potential danger, the GTO sends a neural impulse to an inhibitory neuron located within the spinal column which causes an immediate relaxation of the agonist muscle

Question 7

List some factors that affect flexibility

Answer 7

• Genetics
• Activity (e.g. runners have tight leg muscles)
• Age and gender
• Pregnancy (hormones released cause ligaments and other connective tissue to lengthen)
• Lack of warm up

Question 8

Stretching can reduce the amount of time it takes for lactic acid to leave the muscle cell from two hours to how long?

Answer 8

30 minutes

Question 9

List some of the benefits of a stretching program

Answer 9

Reduces muscle tension, helps with coordination, body-mind connection (kinesthetic awareness), increases the speed of nerve impulses to the muscles

Question 10

Explain all six types of stretching

Answer 10

Dynamic - slow moving stretch to be used after the warm up
Static - hold stretch for at least 15-30 sec. Used after the cardio cool-down or weight training session
Ballistic - bouncing stretches. May trigger the stretch reflex and injure the muscle
Active stretching - when you contract an opposing muscle to elongate the target muscle
Passive stretching - occurs when an external force is placed to push the body into the stretch
Proprioceptive neuromuscular facilitative (PNF) - stretching to the limit of the muscle, then doing a contraction against resistance for 4 or 5 sec, then stretching further

Question 11

How often should you stretch?

Answer 11

It is safe to stretch every day provided the muscles are warm. At the very least, stretch after exercise. Stretching three to five times a week still increases flexibility

Question 12

Joint stability

Answer 12

ability to maintain or control joint movement or position

Question 13

Joint mobility

Answer 13

range of uninhibited movement around a joint or body segment