Chapter 12 Flashcards
when to stretch?
after core-temp elevating activity if before a dynamic activity, and after activity
factors affecting flexibility
structure of the joint (flexibility is joint specific), muscle and connective tissue, hyperlaxity, age (low point between 10-12, start em young!), sex, temperature, activity level, resistance training
viscoelastic streth relaation response
when muscle is help for a period of time under tension in a static streth, the passive tension in the muscle declines it gives a little,
passive tension
amount of external force required to lengthen the relaxed muscle
Elasticity
the ability to return to the original resting length after a passive stretch
(muscle)
plasticity
refers to the tendency to assume a new and greater length after a passive stretch, even after the load is removed
(ligaments and tendons have both elasticity and plasticity
active stretching
person stretching applies force
passive stretching
someone/something else stretches the person
ballistic stretching
rapid, jerky, uncontrolled movement
no longer acceptable!
static stretching
a slow, constant speed is used, with each position held for 30 seconds
doesn’t activate stretch reflex
PNF
proprioceptive neuromuscular facilitation was developed to relax muscles that showed increased tone or activity.
performed with a partner, don’t allow joint movement. Hold position for 10 sec relaxed, and then contracted for 6 sec.
superior method=most ROM
Dynamic stretching
allow faster movements, but no bouncing and includes movements specific to a movement pattern/sport
should be repeated 20 to 25 yards
Warm-up
elevates core temperature, reduces chance for injury, increase in blood flow to muscles, increase in sensitivit of nerve receptors, increase in the disassociation of oxygen from hemoglobin and myoglobin, increase in speed of nerve impulse transmissions, reduction in muscle viscosity, lowering of the energy rates of metabolic chemical reactions, range of motion increases.
passive warm-up
hot showers, heating pads, or massage
doesn’t prefatigue client
general warm up
requires movement in major muscle groups (ie, jogging)
