Chapter 2 - Flexibility Flashcards
What is the difference between ROM and FLEXIBILITY
ROM: The movement around a Joint
Flexibility: The ability for muscle tendon units to elongate when going through ROM
What are the AFFECTING FACTORS of ROM
- Mobility of Joint Capsule
- Flexibility of Muscles
- Inflammation
- Scar tissue
- Ligaments and Fascia restraints
What are some conditions that can affect ROM?
Frozen shoulder, Tennis Elbow, Plantarfacitis
Ways to INCREASE ROM
Stretching and Manuel Therapy
- Myofacia
- Trigger Points
- Deep Tissue Massage
- Joint Mobility
- What is Myofascia?
- How could Myofascia be damaged
- Example of Myofascia release?
- Side Effects of damaged myofascia?
- dense tissue covers and surrounds your bones. “Suit of the body”; Helps with ROM and flexibility; Strong and flexible
- Trauma; stress; poor posture; inflammation; lack of stretching; repetitive motions
- Massaging; Ball; Roller
- Tightness = Chronic back/ neck pain; muscle spasms; reduced flex.; Sciatica
Reasons for why Trigger Points, Deep Tissue, and Joint Mobility can increase ROM
- Trigger Points = Pain can treat pain.
- Deep Tissue = Breaking down scar tissue
- Joint Mobility = physiological range i.e. Gliding the thumb
What are ROM exercise Technique?
PROM
AROM
AAROM
CPM
What are some Stretching Techniques?
- Static
- Passive
- Ballistic
- Dynamic
What is static stretching?
Pros and Cons?
Static Stretching is a stretch held. Most beneficial 3 sets 10 sec.
Pros:
- Self - Effective
- Isolates muscle
- Safest
- Targets Flexibility
Cons
- Not suitable for everybody
- Reduces force output
What is Dynamic stretching?
Pros and Cons?
Dynamic stretching: Stimulating multiple muscles of your body Gradually increasing flexibility, power, and ROM
Pros:
- Effective Warm-up
- Enhances ROM
- Facilitates Joint Lubrication and Muscle Excitability
Cons
- Not for everybody
- Risk Factor
- No isolation
What happens in Dynamic Stretching?
Increase body heat and blood flow.
There fore diluting blood flow and warming up muscles.
Oxygen is pulled from the blood more easily.
Stored muscle fuel is used more effectively
What is Passive Stretching?
Pros and Cons
Passive Stretching is when an external force is applying pressure to a limb that is being stretched
Pros:
Therapeutic
Isolates muscle
Suitable for everybody
Cons:
Reduce force input
Cost money, effort, and time
What is Active Inhibition?
Pros and Cons
Active Inhibition is the technique of using passive stretching and isometric contracting in order to obtain maximal static flexibility
Pros:
PNF
Rehabilitation
Muscles communicate with CNS
Cons:
Risk factor
Not for everybody
Autogenic Inhibition
Autogenic Inhibition:
When the GTO of the Targeted muscle is stimulated by an isometric contraction therefore putting the targeted muscle in recovery mode.
(Hold Relax)
Used for static stretching
Reciprocal Inhibition
Reciprocal Inhibition:
When the opposite muscle of the Targeted muscle contracts.
(Contract Relax)
Used Most / Dynamic stretching
Better Stretching
Affecting Factors of FLEXIBILITY
Composition of Connective Tissue
- Collagen
- Elastin
- Reticulum Fibers
- Ground Substance
What is collagen? Ways to increase it? Category?
Collagen is stable connective tissue.
- Isometric/ strength exercising
- Good nutrition can increase collagen stability
Affecting Factors of Flexibility
How can one stimulate Elastin fiber?
Category?
- Dynamic stretching
2. Affecting Factors of Flexibility
What is Reticulum Fibers? Category?
- When collagen is damaged it regenerates to RF. (Scar Tissue)
Distrophy = Foam Rolling - Affecting Factors of Flexibility
What is Ground substance? Category? What can stimulate it?
- Lubricant of the muscle fibers
- Affecting factors of Flexibility: Composition of CT
- Running can stimulate GS. I.e. Warming up a car
If not activated can lead to greater sheer force in tearing a muscle
What are the Mechanical Properties of Flexibility?
- Viscoelasticity
- Viscosity
- Plasticity
- Elasticity
What is Plasticity? Pros and Cons?
- Plasticity is the mechanical property that affects Flexibility. It changes shape
Pros:
Hypertrophy
ROM increase
Cons: Atrophy Loss of Stability Contractures Can be permanent
What is Viscosity?
Viscosity is the mechanical property that affects flexibility. It creates resistance against movement.
Relates to Ground Substance
I.E. When honey gets cold hard for an object to slide
What is Viscoelasticity ?
Can change but not fully recover
I.E. yoga pants or fruit roll up
What Main things affect Flexibility?
- Neuromuscular
- Mechanical Properties
- Tissue
What are Neuromuscular Properties?
- Muscle Spindles
- GTO
- Jt Receptors
What are Muscle Spindles?
Sensory Receptors within the belly of the muscle that detect changes in length
What is the Golgi Tendon Organ?
A proprioceptive sensory receptor that senses changes in muscle tension. Located between the belly of the muscle and its tendon.
What is a Joint Receptor?
A proprioceptive receptor located in the joint that monitors the stretch in capsules of synovial joint and provides info of joint position and movement
Explain the stress and strain curve
- 0 to 5 % deformation is recoverable
1st stage is toe region. 2nd stage is elastic range (2% to 5%) - Over 5% deformation is permanent
3rd stage is Plasticity.
After 10% muscle ruptures
What are Contractures? What are the different types?
The adaptive shortening of muscles and tissue across a joint capsule that result in limited ROM
- Myostatic
- Adhesion
- Scar Tissue Adhesion
- Irreversible Contracture
- Pseudomyostatic Contracture
What is Myostatic and what category does it fall under?
Myostatic is the temporary shortening of muscles
I.e. Sitting down for a long time
Category is Contracture Type
Example of Adhesion and what category does it fall under?
Frozen Shoulder
Category: Contracture Types
What is a Irreversible Contractures?
Gained when the contracture is not taken care of fast. Muscle becomes ridged now
What is a Pseudomyostatic Contracture?
Fake or false muscle shortening due to high muscle tone
Ie shooting a ball (free throw)
