Chapter 14 shit Flashcards

Question

How does muscle bulk affect flexibility?

Answer 1

-Significant increases in muscle bulk can adversely affect ROM by impeding joint movement +I.e. an athlete with large biceps and deltoids may have difficulty: ++Stretching the triceps ++Racking a power clean ++Holding a bar during a front squat -Need for large muscles may supersede the need for flexibility - always weigh pros and cons

Answer 2

-An active person will tend to be more flexible than an inactive person -Generally associated with those who follow flexibility programs or resistance training with full ROM

Answer 3

-Stretching increases ROM temporarily - from 3 minutes to 24 hours -Longer last effects require a dedicated stretching program +Stretching twice per week for 5 weeks significantly improves flexibility +Limited guidelines for specific stretching parameters -15-30 seconds generally recommended +Less than 15 seconds has little effect +Greater than 30 seconds has diminishing return -Stretch should be held at a position of mild discomfort -Never compromise joint integrity for increased ROM -Stretching should be preceded by general activity to raise muscle temperature -Monitor athlete for loss of sensation or radiating pain

Answer 4

-Stretches should be performed following practice and competition +Increased muscle temperature helps with greater ROM +Increased temperature improves elastic properties of collagen in muscles and tendons +May decrease muscle soreness -Stretches can be performed as a separate session +Depending on flexibility needs, increased frequency of stretching may be needed +Stretching should be preceded by general warmup to increase body temperature

Answer 5

-Intrafusal fibers that run parallel to extrafusal muscle fibers -Muscle spindles are stimulated during rapid stretching movement +Sensory neuron in spindle innervates motor neuron in the spine +Motor neuron causes a muscle contraction in the fibers associated with the muscle spindle ++Known as stretch reflex +Stretch reflex should be avoided during stretching as it will limit ROM ++If spindles are not stimulated, the muscles can relax and allow greater

Answer 6

-Mechanoreceptors located near the musculotendinous junction that are sensitive to increases in tension -GTO stimulation causes the muscle to relax -Relaxation that occurs in the same muscle experiencing tension is called autogenic inhibition +Can be accomplished via active contraction of a muscle immediately before a passive stretch of that same muscle +Tension built up during active contraction stimulates the GTO ++Causes reflexive relaxation of muscle during subsequent passive stretch -Relaxation that occurs in the antagonist muscle to the muscle experiencing tension is called reciprocal inhibition +Occurs when one simultaneously contracts the opposite muscle of the muscle being stretched

Answer 7

Static Dynamic Ballistic PNF Active Passive

Answer 8

-person stretching supplies the force of the stretch +I.e. sitting toe touch - athlete contracts abdominal muscles and hip flexors to stretch the hamstrings and low back

Answer 9

partner or stretching machine supplies force to cause or enhance a stretch

Answer 10

- slow and constant with end position held for 15-30 seconds -Can be active or passive -Performed slowly to avoid eliciting the stretch reflex +Move slowly into end-range until mild discomfort -Injuries are possible if stretch is too intense +Decrease intensity if experiencing pain, radiating symptoms, or loss of sensation +Use caution on hypermobile joints +Avoid combination movements involving the spine (i.e. extension + lateral flexion) -No risk if proper technique is used -Appropriate for all athletes in a variety of sports for enhanced flexibility

Answer 11

-Stretch involving active muscular action using a bouncing type movement in which the end position is not held -Can cause injuries if not appropriately controlled or sequenced -Usually stimulates the stretch reflex -When done properly can be used effectively to enhance ROM -Should be avoided in previously injured areas

Answer 12

-A functionally based stretching exercise that uses sport-generic and sport-specific movements to prepare the body for activity +Sometimes referred to as mobility drills -Dynamic stretching activities use general and sport-specific movements to prepare the body for activity -Performed in a more controlled manner than ballistic stretching +Promotes dynamic flexibility that replicates the movement patterns and range of motion required for sport activities +Muscle does not relax but remains active throughout ROM -Ideal as warmup activity +Dynamic stretching on its own may not improve ROM as much as static stretching +Static or PNF stretching should be used if greater static ROM is needed +Dynamic stretching must be coordinated with appropriate sport techniques and never compromise proper technique

Answer 13

-Proprioceptive Neuromuscular Facilitation -Involves both active (concentric and isometric) and passive muscle actions -Usually performed with partner -Involves three specific muscle actions: +Isometric and concentric muscle actions of the antagonist (the muscle being stretched) used before passive stretch ++Isometric action referred to as the “hold” +++Causes autogenic inhibition ++Concentric action referred to as the contraction +++Causes autogenic inhibition ++Concentric action of the agonist (opposing muscle to the muscle being stretched) is used during the passive stretch of the antagonist - known as agonist contraction +++Causes reciprocal inhibition ++All PNF also involves passive, static stretches called the relax

Answer 14

Hold-relax Contract-relax Hold-relax with agonist contraction

Answer 15

-Begins with passive pre-stretch held at a point of mild discomfort +Held for 10 seconds -Partner then applies force against the stretched muscle and instructs athlete to “hold” - causing isometric contraction of targeted muscle +Causes autogenic inhibition +Performed for 6 seconds -Athlete then relaxes for a passive stretch +Held for 30 seconds

Answer 16

-Begins with passive pre-stretch held at a point of mild discomfort +Held for 10 seconds -Athlete then concentrically contracts targeted muscle through a full ROM against mild resistance from partner +Causes autogenic inhibition -Athlete then relaxes for a passive stretch +Held for 30 seconds