Chapter 11 (Desiging Programs For Flexibility And Low Back Care) Flashcards
1
Q
Acute flexibility stretch exercises respond
A
- short term changes
- GTO activation
- improved neuromuscular response/control
- reduction of 1RM and power
- reduces muscularotendinous injury
2
Q
Chronic flexibility stretch exercises respond
A
- results in long term changes
- 3-4 weeks
3
Q
Overload training principles
A
- stretch muscles beyond resting length but not beyond pain-free ROM
4
Q
Specificity training principle
A
- joint specific
5
Q
Interindividual variability training principle
A
- stretch tolerance
- needs
- contraindications
6
Q
Timing training principle
A
- pre vs post exercise
7
Q
Ballistic stretch is?
A
- using momentum of movement to lengthen the muscles quickly
8
Q
Ballistic stretching effects
A
- muscle spindles detect change in muscle length and concentration speed
- increases risk of muscle strain and risk of injury
- slightly effective at increasing ROM
9
Q
Static stretching is?
A
- slowly stretching and holding at end of range of motion slow sustained muscle lengthening
- extremely effective
- very low risk of injury or pain
10
Q
Static stretching adaptions
A
- muscle spindles do not fire, instead GTO is activated
11
Q
Static stretching technique passive
A
- limb being held in position by outside force
12
Q
Static stretching technique active
A
- limb being held in position by opposing muscles
13
Q
Static stretching technique constant angle vs constant torque
A
- self progression is helpful as muscle tension unit elongates
14
Q
Dynamic stretching is?
A
- gradual transition from one body position to another requiring progressive increase of ROM and speed
- moderate improvements acute and chronic
15
Q
Dynamic stretching does what?
A
- mimics movement patterns of the sport or activity
- increase core body temp ( good for warm up and cool down)
16
Q
Proprioceptive neuromuscular facilitation (PNF) stretching is?
A
- isometric contraction at end of ROM followed by static stretch
17
Q
PNF ACSM guidelines
A
- static contraction duration 3-6 sec
- static contraction intensity 20-75%
- assisted stretch duration 10-30 sec
18
Q
PNF advantages
A
- potentially more effective ( greater increase in ROM)
19
Q
PNF limitation
A
- requires a partner with knowledge of technique
- overstretching can cause injury
20
Q
Frequency
A
- 2 days a week minimum
- preferably daily
21
Q
Intensity
A
- within pain free range of motion
22
Q
Time
A
- 10-30 seconds per stretch
- reps/set: 2-4 (accumulate 45 sec - 2 minutes per exercise)
23
Q
Type
A
- increase range of motion post exercise: static or PNF
- warm-up: ballistic or dynamic
24
Q
Progression
A
- gradually increase duration, reps/sets, or frequency
25
Stretching before activity
- dynamic stretching
- effective at increasing range of motion without limiting force production
26
Cons to stretching before activity
- no evidence of injury prevention
- static and PNF stretching causes GTO activation inhibits alpha motor neurons
27
Stretching after activity
- static and PNF stretching is effective when still warm
- temporarily reset muscle spindles and GTOS
28
Stretching guidelines
- warm up
- stretch all muscle groups
- 60 seconds per muscle group
- don’t stretch beyond pain threshold
- slow and rhythmic breathing
29
Predictors of lower back pain
- trunk flexibility/stability
- truck muscular endurance
- balance
- BMI
30
Lower back pain is caused by a combination of…
- improper spinal alignment
- lumbar instability
31
Lower back pain prevention with stretching
- increase range of motion of hip flexor, hamstring, and low back extensor
32
Lower back pain prevention with muscular strength and endurance
- abdominals and low back
33
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
34
Lumbar stability
- bracing static muscle action of abdominal and low back
- maintain neutral spine
- avoid end ROM of trunk
- emphasize muscular endurance
35
The core controls and connects what parts of the skeleton
- control axial skeleton
- connects the axial skeleton to the proximal skeleton
36
Core stability
- ability to control the trunk over the pelvis
- optimum production transfer and control of force and motion to terminal segments
37
Assessing core stability tests
- Sahrmann core stability tests
- Kahraman battery of core stability tests
38
Developing core stability
- resistance exercises on unstable surfaces or with unstable resistance
- Pilates
