Chapter 11 (Desiging Programs For Flexibility And Low Back Care) Flashcards
Acute flexibility stretch exercises respond
- short term changes
- GTO activation
- improved neuromuscular response/control
- reduction of 1RM and power
- reduces muscularotendinous injury
Chronic flexibility stretch exercises respond
- results in long term changes
- 3-4 weeks
Overload training principles
- stretch muscles beyond resting length but not beyond pain-free ROM
Specificity training principle
- joint specific
Interindividual variability training principle
- stretch tolerance
- needs
- contraindications
Timing training principle
- pre vs post exercise
Ballistic stretch is?
- using momentum of movement to lengthen the muscles quickly
Ballistic stretching effects
- muscle spindles detect change in muscle length and concentration speed
- increases risk of muscle strain and risk of injury
- slightly effective at increasing ROM
Static stretching is?
- slowly stretching and holding at end of range of motion slow sustained muscle lengthening
- extremely effective
- very low risk of injury or pain
Static stretching adaptions
- muscle spindles do not fire, instead GTO is activated
Static stretching technique passive
- limb being held in position by outside force
Static stretching technique active
- limb being held in position by opposing muscles
Static stretching technique constant angle vs constant torque
- self progression is helpful as muscle tension unit elongates
Dynamic stretching is?
- gradual transition from one body position to another requiring progressive increase of ROM and speed
- moderate improvements acute and chronic
Dynamic stretching does what?
- mimics movement patterns of the sport or activity
- increase core body temp ( good for warm up and cool down)
Proprioceptive neuromuscular facilitation (PNF) stretching is?
- isometric contraction at end of ROM followed by static stretch
PNF ACSM guidelines
- static contraction duration 3-6 sec
- static contraction intensity 20-75%
- assisted stretch duration 10-30 sec
PNF advantages
- potentially more effective ( greater increase in ROM)
PNF limitation
- requires a partner with knowledge of technique
- overstretching can cause injury
Frequency
- 2 days a week minimum
- preferably daily
Intensity
- within pain free range of motion
Time
- 10-30 seconds per stretch
- reps/set: 2-4 (accumulate 45 sec - 2 minutes per exercise)
Type
- increase range of motion post exercise: static or PNF
- warm-up: ballistic or dynamic
Progression
- gradually increase duration, reps/sets, or frequency
Stretching before activity
- dynamic stretching
- effective at increasing range of motion without limiting force production
Cons to stretching before activity
- no evidence of injury prevention
- static and PNF stretching causes GTO activation inhibits alpha motor neurons
Stretching after activity
- static and PNF stretching is effective when still warm
- temporarily reset muscle spindles and GTOS
Stretching guidelines
- warm up
- stretch all muscle groups
- 60 seconds per muscle group
- don’t stretch beyond pain threshold
- slow and rhythmic breathing
Predictors of lower back pain
- trunk flexibility/stability
- truck muscular endurance
- balance
- BMI
Lower back pain is caused by a combination of…
- improper spinal alignment
- lumbar instability
Lower back pain prevention with stretching
- increase range of motion of hip flexor, hamstring, and low back extensor
Lower back pain prevention with muscular strength and endurance
- abdominals and low back
Lower back pain prevention with specific exercises
- trunk flex/extend (cat-cow)
- pelvic tilt
- hip/knee ROM stretching
- isometrics for core and back
- lumbar extension
- curl ups
- single leg extension
Lumbar stability
- bracing static muscle action of abdominal and low back
- maintain neutral spine
- avoid end ROM of trunk
- emphasize muscular endurance
The core controls and connects what parts of the skeleton
- control axial skeleton
- connects the axial skeleton to the proximal skeleton
Core stability
- ability to control the trunk over the pelvis
- optimum production transfer and control of force and motion to terminal segments
Assessing core stability tests
- Sahrmann core stability tests
- Kahraman battery of core stability tests
Developing core stability
- resistance exercises on unstable surfaces or with unstable resistance
- Pilates
