Chapter 14 Flashcards
Regarding age and sex of individuals is it true or false that fibrous connective tissue replaces degenerating muscle fibers in older people
True
when performing ballistic stretching an athlete should follow the guidelines and ensure they
involve an active muscle effort
Muscle and connective tissue elasticitity is described as
The ability to return to original listing like after a passive stretch
what is the difference between dynamic ROM and static ROM?
dynamic ROM is greater than static ROM
which joint in the body typically experiences the greatest ROM
Ball and socket
Temperature related of fact of well-designed warm up will
enhance neural function
Join the PNF stretch iso metric muscle action of the agonist muscle
Are not used
When performing walking knee stretches it is known as
Dynamic stretch
Identify the RAMP protocol
raise,active, mobilize and potentiate
and active warm-up benefits faster
Contraction and relaxation
an active warm-up benefits increased — development and —- —-.
Force
Reaction time
An active warm up increases muscle
Strength and power
An active warm-up decreases the resistance of a
Joint
In an active warm up the bore a fat identifies that
improved oxygen delivery to the muscles because of a higher temperatures
Why does the poor effect to improve oxygen delivery take place
Hemoglobin saturation
Active warm up increases — flow
Blood
An active warm-up increases
Metabolism
True or false an active warm-up increases psychological preparedness
True
The three components of a warm up. Include
General warm up stretching and specific warm up
And a general farmer in five minutes at the beginning of exercise there should be
slow and aerobic activity like jogging
In the second phase of the warm-up general stretching is designed to replicate
ROM that athletes will go through while playing the sport
during the specific warm up phase it incorporates
Movement similar to what athletes are about to do
They RAMP protocol stands for
Raise, activate and mobilize, and potentiate
The ramp protocol is designed to
Allow for movements that can maximize performance in a structure
The raise in ramp is designed to
Raise heart rate temperature respiration rate and blood flow
Deactivate and mobilize in the ramp protocol is designed to
utilizing dynamic stretching and PNF stretching to increase range of motion
The potentiate in the ramp protocol is designed to
Increase intensity until an individual is performing at competition level can be a part of the training session
flexibility is a measure of
Range of motion
flexibility consist of —- And—-components
Static and dynamic
static flexibility is
 Range of possible movement that a joint and its surrounding muscles during passive movement
dynamic flexibility is
The available range of motion during active movement voluntary muscle actions
During a warm-up you can increase
Dynamic flexibility
an athlete with the most ROM does not always
Mean they are the best athlete
within the scope of an athletes activity the athlete should be able to
Deliver force through ROM
The goal of flexibility is to develop
Force patterns along with ROM and base them on sport demands
factors affecting flexibility include joint structure which identifies that the —– and —– joint has the highest flexibility
Ball and socket
Young people are —– —– Then older people
More flexible
True or false women are more flexible than men
Two
When it comes to muscle in connective tissue some people have
more elasticitity
Stretching tolerance means that
Some people can tolerate the feeling of stretching more than others
Flexibility is affected by neural control and may
prevent someone from stretching as their brain interpreted as potential injury
When it comes to flexibility resistance training
Increases flexibility
When it comes to the specifics of heavy lifting and flexibility an individuals flexibility may be
Limited or decreased
muscle bulk has the potential to — flexibility
Impair
when it comes to activity level the more active you are usually
The more flexible you are
static stretching and PNF have both shown to improve from for periods that last
three minutes to twenty four hours
Takane longer effects from static or PNF stretching one needs to stretch
Two times a week for five weeks
static and PNF stretching requires a hold time of
15 to 30 seconds for stretch to the feeling of slight discomfort
static stretching to improve from shirt commence
After the training session within 5 to 10 minutes
If you need increase ROM in a specific skill you can include
A separate session with general warm up
muscle spindles provide information on
Muscle length and rate of change in length
when a muscle spindle is activated it
Contracts against resistance
The greater the load that impacts of muscle spindle the greater the
Activation
A rapid stretch in a muscle spindle will yeild a
Rapid response
The Golgi tendon organ is the primary
Method of stretching
Golgi tendon organ provides information on changes in
Tension on the tendon
activation of the Golgi tendon organ equals
Autogenic inhibition of the motor unit
The Golgi tendon organ protect muscles from
Excessive force production
Muscle spindle activation results in
Stretch reflects that can limit range of motion
Golgi tendon organ activation results in
Autogenic inhibition
The Golgi tendon organ activation also results and reciprocal inhibition which means
Relaxation in muscle being stretched when opposing muscle is under tension
Name the four types of stretching
ballistic
Static
Dynamic
PNF
Static stretching includes mild discomfort in a hold that stretches
15 to 30 sec
in static stretching you should repeat
 Do unilateral stretches on both sides
Dynamic stretching is performed
Before an exercise session
Dynamic stretching is functionally based stretching with
 Mobility drills, muscle activation through Rom,
Dynamic stretching is less effective for
increasing static ROM
Dynamic stretching is recommended to be
Sport generic or specific
dynamic stretching requires —– reps or —– yards
5 to 10 reps
20 to 25 yards
PNF stretching is a
Partner assist stretching process
In PNF stretching a partner applies
passive stretch for 10 seconds force against the stretch by athlete
6 seconds followed by
30 seconds of applied stretch
And pre-competition warm-up program design you should list
The muscles the athlete will be using for the sport
In pre-competition program design rise should take
5 to 10 minutes of aerobic activity
in pre-competition warm-up design for activate and mobilize one should perform —- to —- dynamic stretches
5 to 10
In pre-competition warm-up design to potentiate the athlete the warm-up should include
specific activities that mimic in sport activities up to competition level.
