Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

KIN 311 > Chapter 2 - Flexibility > Flashcards

Chapter 2 - Flexibility Flashcards

1
Q

What is the difference between ROM and FLEXIBILITY

A

ROM: The movement around a Joint

Flexibility: The ability for muscle tendon units to elongate when going through ROM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the AFFECTING FACTORS of ROM

A
  1. Mobility of Joint Capsule
  2. Flexibility of Muscles
  3. Inflammation
  4. Scar tissue
  5. Ligaments and Fascia restraints
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What are some conditions that can affect ROM?

A

Frozen shoulder, Tennis Elbow, Plantarfacitis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Ways to INCREASE ROM

A

Stretching and Manuel Therapy

  1. Myofacia
  2. Trigger Points
  3. Deep Tissue Massage
  4. Joint Mobility
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q
  1. What is Myofascia?
  2. How could Myofascia be damaged
  3. Example of Myofascia release?
  4. Side Effects of damaged myofascia?
A
  1. dense tissue covers and surrounds your bones. “Suit of the body”; Helps with ROM and flexibility; Strong and flexible
  2. Trauma; stress; poor posture; inflammation; lack of stretching; repetitive motions
  3. Massaging; Ball; Roller
  4. Tightness = Chronic back/ neck pain; muscle spasms; reduced flex.; Sciatica
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Reasons for why Trigger Points, Deep Tissue, and Joint Mobility can increase ROM

A
  1. Trigger Points = Pain can treat pain.
  2. Deep Tissue = Breaking down scar tissue
  3. Joint Mobility = physiological range i.e. Gliding the thumb
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are ROM exercise Technique?

A

PROM
AROM
AAROM
CPM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are some Stretching Techniques?

A
  1. Static
  2. Passive
  3. Ballistic
  4. Dynamic
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is static stretching?

Pros and Cons?

A

Static Stretching is a stretch held. Most beneficial 3 sets 10 sec.

Pros:

  1. Self - Effective
  2. Isolates muscle
  3. Safest
  4. Targets Flexibility

Cons

  1. Not suitable for everybody
  2. Reduces force output
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is Dynamic stretching?

Pros and Cons?

A

Dynamic stretching: Stimulating multiple muscles of your body Gradually increasing flexibility, power, and ROM

Pros:

  1. Effective Warm-up
  2. Enhances ROM
  3. Facilitates Joint Lubrication and Muscle Excitability

Cons

  1. Not for everybody
  2. Risk Factor
  3. No isolation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What happens in Dynamic Stretching?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is Passive Stretching?

Pros and Cons

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is Active Inhibition?

Pros and Cons

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Autogenic Inhibition

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Reciprocal Inhibition

A

Reciprocal Inhibition:

When the opposite muscle of the Targeted muscle contracts.
(Contract Relax)
Used Most / Dynamic stretching
Better Stretching

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Affecting Factors of FLEXIBILITY

A

Composition of Connective Tissue

  1. Collagen
  2. Elastin
  3. Reticulum Fibers
  4. Ground Substance
17
Q

What is collagen? Ways to increase it? Category?

A

Collagen is stable connective tissue.

  1. Isometric/ strength exercising
  2. Good nutrition can increase collagen stability

Affecting Factors of Flexibility

18
Q

How can one stimulate Elastin fiber?

Category?

A
  1. Dynamic stretching

2. Affecting Factors of Flexibility

19
Q

What is Reticulum Fibers? Category?

A
  1. When collagen is damaged it regenerates to RF. (Scar Tissue)
    Distrophy = Foam Rolling
  2. Affecting Factors of Flexibility
20
Q

What is Ground substance? Category? What can stimulate it?

A
  1. Lubricant of the muscle fibers
  2. Affecting factors of Flexibility: Composition of CT
  3. Running can stimulate GS. I.e. Warming up a car
    If not activated can lead to greater sheer force in tearing a muscle
21
Q

What are the Mechanical Properties of Flexibility?

A
  1. Viscoelasticity
  2. Viscosity
  3. Plasticity
  4. Elasticity
22
Q

What is Plasticity? Pros and Cons?

A
  1. Plasticity is the mechanical property that affects Flexibility. It changes shape

Pros:
Hypertrophy
ROM increase

Cons:
Atrophy
Loss of Stability 
Contractures 
Can be permanent
23
Q

What is Viscosity?

A

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

24
Q

What is Viscoelasticity ?

A

Can change but not fully recover

I.E. yoga pants or fruit roll up

25
Q

What Main things affect Flexibility?

A
  1. Neuromuscular
  2. Mechanical Properties
  3. Tissue
26
Q

What are Neuromuscular Properties?

A
  1. Muscle Spindles
  2. GTO
  3. Jt Receptors
27
Q

What are Muscle Spindles?

A

Sensory Receptors within the belly of the muscle that detect changes in length

28
Q

What is the Golgi Tendon Organ?

A

A proprioceptive sensory receptor that senses changes in muscle tension. Located between the belly of the muscle and its tendon.

29
Q

What is a Joint Receptor?

A

A proprioceptive receptor located in the joint that monitors the stretch in capsules of synovial joint and provides info of joint position and movement

30
Q

Explain the stress and strain curve

A
  • 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
31
Q

What are Contractures? What are the different types?

A

The adaptive shortening of muscles and tissue across a joint capsule that result in limited ROM

  1. Myostatic
  2. Adhesion
  3. Scar Tissue Adhesion
  4. Irreversible Contracture
  5. Pseudomyostatic Contracture
32
Q

What is Myostatic and what category does it fall under?

A

Myostatic is the temporary shortening of muscles

I.e. Sitting down for a long time

Category is Contracture Type

33
Q

Example of Adhesion and what category does it fall under?

A

Frozen Shoulder

Category: Contracture Types

34
Q

What is a Irreversible Contractures?

A

Gained when the contracture is not taken care of fast. Muscle becomes ridged now

35
Q

What is a Pseudomyostatic Contracture?

A

Fake or false muscle shortening due to high muscle tone

Ie shooting a ball (free throw)

KIN 311 (2 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions