Chapter 14 Flashcards
RAMP warmup
Raise
Activate
Mobilize
Potentiate
Static flexibility
The range of possible movement around a joint and it’s surrounding tissues during a passive movement.
Dynamic flexibility
Available ROM during active movements, therefore requiring voluntary muscle action.
Factors effecting flexibility
Joint structure
Age and sex
Muscle and connective tissue
Stretch tolerance
Neural control
Resistance training
Muscle bulk
Activity level
Frequency of stretching
2x/week
Stretching duration
15-30 sec
When should an athlete stretch
After training or competition: 5-10 min after practice due to increased temp.
As a separate session, preceded by a warmup.
Muscle spindles
Monitor changes in muscle length, causes stretch reflex. should not be activated during stretching.
Golgi tendon organs
A mechanoreceptor near the musculotendinous junction.
Senses tension in muscle, and when stimulated it will cause a relaxation of the muscle.
Autogenic inhibition
Relaxation in the same muscle that experienced increased tension.
to use this for stretching, activate a muscle, and then passively stretch it.
Reciprocal inhibition
Relaxation in the antagonist musculature, opposing that which is experiencing increased tension.
Activate muscles that are antagonists to those you are stretching.
Active stretch
The person stretching applies the force to cause the stretch
Passive stretch
Occurs when a partner or stretching machine provides the stretching force.
Static stretching
Slow and constant, with the end position held for 15-30 sec.
This does not activate the stretch reflex, thus risk of injury is less.
Ballistic stretch
Utilizes a active muscular effort and uses a bouncing motion. End-range is not held.
Often used in pre-exercise warmup, but may cause injury if not utilized properly.
Activates stretch reflex
Dynamic stretch
