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Strength & Conditioning > Chapter 14 > Flashcards

Chapter 14 Flashcards

1
Q

Regarding age and sex of individuals is it true or false that fibrous connective tissue replaces degenerating muscle fibers in older people

A

True

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2
Q

when performing ballistic stretching an athlete should follow the guidelines and ensure they

A

involve an active muscle effort

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3
Q

Muscle and connective tissue elasticitity is described as

A

The ability to return to original listing like after a passive stretch

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4
Q

what is the difference between dynamic ROM and static ROM?

A

dynamic ROM is greater than static ROM

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5
Q

which joint in the body typically experiences the greatest ROM

A

Ball and socket

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6
Q

Temperature related of fact of well-designed warm up will

A

enhance neural function

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7
Q

Join the PNF stretch iso metric muscle action of the agonist muscle

A

Are not used

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8
Q

When performing walking knee stretches it is known as

A

Dynamic stretch

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9
Q

Identify the RAMP protocol

A

raise,active, mobilize and potentiate

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10
Q

and active warm-up benefits faster

A

Contraction and relaxation

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11
Q

an active warm-up benefits increased — development and —- —-.

A

Force
Reaction time

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12
Q

An active warm up increases muscle

A

Strength and power

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13
Q

An active warm-up decreases the resistance of a

A

Joint

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14
Q

In an active warm up the bore a fat identifies that

A

improved oxygen delivery to the muscles because of a higher temperatures

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15
Q

Why does the poor effect to improve oxygen delivery take place

A

Hemoglobin saturation

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16
Q

Active warm up increases — flow

A

Blood

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17
Q

An active warm-up increases

A

Metabolism

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18
Q

True or false an active warm-up increases psychological preparedness

A

True

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19
Q

The three components of a warm up. Include

A

General warm up stretching and specific warm up

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20
Q

And a general farmer in five minutes at the beginning of exercise there should be

A

slow and aerobic activity like jogging

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21
Q

In the second phase of the warm-up general stretching is designed to replicate

A

ROM that athletes will go through while playing the sport

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22
Q

during the specific warm up phase it incorporates

A

Movement similar to what athletes are about to do

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23
Q

They RAMP protocol stands for

A

Raise, activate and mobilize, and potentiate

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24
Q

The ramp protocol is designed to

A

Allow for movements that can maximize performance in a structure

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25
Q

The raise in ramp is designed to

A

Raise heart rate temperature respiration rate and blood flow

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26
Q

Deactivate and mobilize in the ramp protocol is designed to

A

utilizing dynamic stretching and PNF stretching to increase range of motion

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27
Q

The potentiate in the ramp protocol is designed to

A

Increase intensity until an individual is performing at competition level can be a part of the training session

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28
Q

flexibility is a measure of

A

Range of motion

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29
Q

flexibility consist of —- And—-components

A

Static and dynamic

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30
Q

static flexibility is

A

 Range of possible movement that a joint and its surrounding muscles during passive movement

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31
Q

dynamic flexibility is

A

The available range of motion during active movement voluntary muscle actions

32
Q

During a warm-up you can increase

A

Dynamic flexibility

33
Q

an athlete with the most ROM does not always

A

Mean they are the best athlete

34
Q

within the scope of an athletes activity the athlete should be able to

A

Deliver force through ROM

35
Q

The goal of flexibility is to develop

A

Force patterns along with ROM and base them on sport demands

36
Q

factors affecting flexibility include joint structure which identifies that the —– and —– joint has the highest flexibility

A

Ball and socket

37
Q

Young people are —– —– Then older people

A

More flexible

38
Q

True or false women are more flexible than men

A

Two

39
Q

When it comes to muscle in connective tissue some people have

A

more elasticitity

40
Q

Stretching tolerance means that

A

Some people can tolerate the feeling of stretching more than others

41
Q

Flexibility is affected by neural control and may

A

prevent someone from stretching as their brain interpreted as potential injury

42
Q

When it comes to flexibility resistance training

A

Increases flexibility

43
Q

When it comes to the specifics of heavy lifting and flexibility an individuals flexibility may be

A

Limited or decreased

44
Q

muscle bulk has the potential to — flexibility

A

Impair

45
Q

when it comes to activity level the more active you are usually

A

The more flexible you are

46
Q

static stretching and PNF have both shown to improve from for periods that last

A

three minutes to twenty four hours

47
Q

Takane longer effects from static or PNF stretching one needs to stretch

A

Two times a week for five weeks

48
Q

static and PNF stretching requires a hold time of

A

15 to 30 seconds for stretch to the feeling of slight discomfort

49
Q

static stretching to improve from shirt commence

A

After the training session within 5 to 10 minutes

50
Q

If you need increase ROM in a specific skill you can include

A

A separate session with general warm up

51
Q

muscle spindles provide information on

A

Muscle length and rate of change in length

52
Q

when a muscle spindle is activated it

A

Contracts against resistance

53
Q

The greater the load that impacts of muscle spindle the greater the

A

Activation

54
Q

A rapid stretch in a muscle spindle will yeild a

A

Rapid response

55
Q

The Golgi tendon organ is the primary

A

Method of stretching

56
Q

Golgi tendon organ provides information on changes in

A

Tension on the tendon

57
Q

activation of the Golgi tendon organ equals

A

Autogenic inhibition of the motor unit

58
Q

The Golgi tendon organ protect muscles from

A

Excessive force production

59
Q

Muscle spindle activation results in

A

Stretch reflects that can limit range of motion

60
Q

Golgi tendon organ activation results in

A

Autogenic inhibition

61
Q

The Golgi tendon organ activation also results and reciprocal inhibition which means

A

Relaxation in muscle being stretched when opposing muscle is under tension

62
Q

Name the four types of stretching

A

ballistic
Static
Dynamic
PNF

63
Q

Static stretching includes mild discomfort in a hold that stretches

A

15 to 30 sec

64
Q

in static stretching you should repeat

A

 Do unilateral stretches on both sides

65
Q

Dynamic stretching is performed

A

Before an exercise session

66
Q

Dynamic stretching is functionally based stretching with

A

 Mobility drills, muscle activation through Rom,

67
Q

Dynamic stretching is less effective for

A

increasing static ROM

68
Q

Dynamic stretching is recommended to be

A

Sport generic or specific

69
Q

dynamic stretching requires —– reps or —– yards

A

5 to 10 reps
20 to 25 yards

70
Q

PNF stretching is a

A

Partner assist stretching process

71
Q

In PNF stretching a partner applies

A

passive stretch for 10 seconds force against the stretch by athlete
6 seconds followed by
30 seconds of applied stretch

72
Q

And pre-competition warm-up program design you should list

A

The muscles the athlete will be using for the sport

73
Q

In pre-competition program design rise should take

A

5 to 10 minutes of aerobic activity

74
Q

in pre-competition warm-up design for activate and mobilize one should perform —- to —- dynamic stretches

A

5 to 10

75
Q

In pre-competition warm-up design to potentiate the athlete the warm-up should include

A

specific activities that mimic in sport activities up to competition level.

Strength & Conditioning (5 decks)

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