Chapter 12: Flexibility, Body Weight, and Stability Ball Exercises Flashcards
T/F: Flexibility training is most important in reducing chance of injury
F
The ability to move a joint freely through its full ROM
flexibility
What is the main purpose of a warm up
elevate core temperature
When should flexibility training be included before a workout
when the workout includes dynamic activity such as basketball
when should flexibility training be included after a workout
when a workout includes less dyanmic activity such as a stationary bike, or stair climber
T/F: some evidence shows that increased flexibility may also provide increased resistance to muscle injury
T
The ability to move effectively depends on this
strength with coordination
A common problem with low back pain is this condition resulting from tightness, or weakness in certain muscle groups
anterior tilt
These factors are controllable by the client to enhance flexibility 4
muscle and connective tissue elasticity
core temperature
activity level
training program
These factors are uncontrollable by the client in regards to flexibility 3
joint structure
age
sex
T/F: flexibility is joint specific
T
This is the major limiting factor to ROM under normal circumstances
muscles and connective tissue
most of the difference between individuals in static ROM is do this this
elastic properties of the muscles and tendons attached to the joint
This property of muscle and connective tissues is altered as a result of stretching exercises
elasticity
When a muscle is held for a period of time under tension in a static stretch, the passive tension in the muscles declines, the muscle ‘gives’ a little or relaxes
viscoelastic stretch relaxation response
the amount of external force required to lengthen the relaxed muscle
passive tension
How long can the increased pliability of a muscle/tendon be sustained after the stretch
90 minutes
The muscle crossing over or adjacent to a joint will also effect this
flexibility
The more easily this yields, the less energy is spent overcoming their resistance
antagonistic muscles
Excessive ROM in the joint, just as in the case of this can increase the opportuinity for injury
Hyperlaxity
this condition allows the joints to achieve a ROM that exceeds what is considered normal
hyperlaxity
The best time to start a flexibility training program
young children, before puberty
The low point in flexiblity (age) occurs at this point in development
between the ages of 10-12
Differences in the structure of the trunk, hips, and ankles are reasons why this sex is more flexible
females
Increases in muscle size, stature, and muscle strength are reasons why this sex is less flexible
males
ROM is positively affected by this type of change in core temperature
increase
The decrease in flexibility in inactive people primarily occurs because this
connective tissue becomes less pliable when exposed to only limited ROM
T/F: resistance training can increase flexibility
T, if well-designed, properly executed, and performed through the entire ROM
T/F: resistance training can decrease flexibility
T, if the program emphasizes high loads performed through less than a full ROM
What is the reason why flexibility can be impaired from resistance exercise
improper development of a muscle or group of muscles around a joint
Two different tissue adaptations targeted by flexibility training
elasticity
plasticity
the ability to return to original resting length after a passive stretch
elasticity
the tendency to assume a new and greater length after a passive stretch
plasticity
This tissue only has elastic properties
muscle
This tissue has both elastic and plastic properties
ligaments and tendons
in order to emphasize plastic stretching, these 3 tenets should be followed
stretch to the point of mild discomfort
hold the stretch for a period of time
stretch only when the core temperature has been elevated
this type of stretching occurs when the person who is stretching supplies the force of the stretch
active stretching
this type of stretching occurs when a partner or stretching device provides the force for the stretch
passive stretching
during this type of stretching the body part is put into motion, and its momentum takes it through the ROM until the muscles are stretched to the limit
ballistic stretching
Increased dange of exceeding the extensilbility limits of the tissue, higher energy requirement, greater likelihood of causing muscular soreness, activation of the stretch reflex are all disadvantages of this type of stretching
ballistic stretching
most commonly used method of increasing flexibility
static stretching
a slow, constant sweep is used, with the stretch position held for 30 seconds
static stretching
T/F: static stretching before a dynamic exercise maybe have a negative effect on performance
T
T/F: increasing the static stretch time from 30 to 60 seconds has a dramatic effect on improving flexibility
F
This stretching technique was originally developed as a technique to relax muscles that demonstarted increased tone or activity
proprioceptive neuromuscular facilitation (PNF)
Stretching exercises should be done this many days per week
3
this is the ideal time to stretch
after aerobic or resistance training due to increased core temperature
The hold-relax method of PNF takes advantage of this to increase the stretch
golgi tendon organ reflex
This type of stretching may be superior to other stretching methods because it assists muscular relaxation, potentially assiting in increased ROM
PNF
T/F: great caution needs to be used when implementing a PNF program in group fitness, or with the young
T, due to increased injury risk
When might PNF be useful in a PT setting
when the PT has been trained in PNF, and if the client has a drastic ROM in one or more joints
This stretching technique avoids bouncing and includes movements which are specific to a sport or movement pattern
dynamic stretching
With reference to the principle of specificity this type of stretching may be the most appropriate because it more closely simulates movements that occur in daily activities
dynamic stretching
PTs who wish to implement dynamic flexibility training in a clients program should begin dynamic stretchs with low levels of these because dynamic flexibility require balance and coordination
volume and intensity
Dynamic stretchs should be completed this many days a week, and because they use movement, each stretch should be repeated over this distance
2-5 times/week
20-25 yards
two drawbacks of dynamic stretching
more physically demanding than static stretching
some joints can more effectively be stretched using static stretching techniques
This is an activity that raises the total body temperature, as well as temperature of the muscles participating in vigorous exercise
warm-up
increase in blood flow to the muscles
increase in the sensitivity to nerve receptors
increase in the disassociation of oxygen from hemoglobin and myoglobin
increase in the speed of nerve impulse transmission
reduction in muscle viscosity
lowering of the energy rates of metabolic reactions
These are all effects of this
warm-up
This increase in tissue temperature that occurs during warm-up is the result of three physiological processes
friction generated by the sliding filaments
metabolism
dilation of intramuscular blood vessels
this type of flexibility training also has a regenerative effect, resotring the muscles to their resting length, stimulating blood flow, and reducing muscle spasm
post-workout flexibility training
Body temperature should be elevated to this point before beginning flexibility work
the client breaks into a light sweat
Three types of warm-up methods
passive
general
specific
this method of warm-up involves such methods as hot shower, heating pads, or massage
passive warm-up
this method of warm-up involves basic activites that require movement of the major muscle groups, such as jogging, cycling or jumping rope
general warm-up
This method of warm-up is more appropriate than passive warm-up when the goal is preparing the body for demanding physical activity
general warm-up
This type of warm up includes movements that are an actual part of the activity
specific warm-up
this appears to be the most desirable form of warm up, as increases the temperature of the particular muscles that will be used in susequent activity
specific warm-up
The warm-up should last this long, or until the client breaks into a light sweat
5-15 minutes
this type of training is simply a mode of resistance training in which the resistance is provided by the body rather than by an external weight such as a barbell or the weight stack of a selectorized machine
Body weight training
To gain maximal benefits from body weight training this mus be emphasized
performing each exercise in a slow, controlled manor with perfect technique
These should be the goal of a body weight training regimen
development of basic strength levels and/or muscular endurance
the primary motivation of this type of training is the belief that an unstable surface will provide a greater challenge to the trunk muscles, increasing dynamic balance and possibly help to stabilize the spine in order to prevent injuries
stability ball training
use of stability balls is most associated with this type of training
core training
T/F: research has shown that the stability ball provides a wider range of movement than most training modes
T
T/F: stability ball training has been shown to increase athletic performance
F
T/F: force-generating capabilites are increased when using stability ball training
F, they are reduced due to the limb muscles being used to assist in joint stability
Advantage or disadvantage to stability ball training: some studies have confirmed increased core stability with use of stabilities balls, but this did not result in improved sport performance
DA
Advantage or disadvantage to stability ball training: under unstable conditions training at an intensity necessary to bring about increases in trained individuals is not posible
DA need to have 80% max strength
Advantage or disadvantage to stability ball training: sport performance might be better enchanced by free weight exercises performed on a stable surface than exercises performed on a stability ball
DA
Advantage or disadvantage to stability ball training: injuries are decreases as a result of improved balance, joint stability, proprioception, and NM control
Advantage
Advantage or disadvantage to stability ball training: HR response and Vo2 rates are increased
advantage
Advantage or disadvantage to stability ball training: abdominal strength, stabilty, balance, posture, proprioception, and flexibility are increased in pregnant women
advantage
Advantage or disadvantage to stability ball training: for some sports that involve a degree of instability, using a stability ball can increase the degree of training specificity
advantage
inorder to determine proper stability ball size, this should be the case
the individual sitting on the ball should have their thighs slightly above parallel to the ground
