Chapter 4: Lengthening Techniques

Question 1

What are the 3 stretching methods used during the “lengthen” stage?

Answer 1

1. Static Stretching: The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
2. Dynamic Stretching: The active extension of a muscle, using a muscle’s force production and the body’s momentum, to take a joint through the full available range of motion
3. Neuromuscular Stretching (PNF): A flexibility technique that incorporates varied combinations of isometric contraction and static stretching of the target muscle to create increases in range of motion.

Question 2

Precautions for Stretching:

Answer 2

Special populations (e.g., pregnant women, osteoarthritis, and rheumatoid arthritis)
Seniors
Hypertensive patients
Neuromuscular disorders
Joint replacements
Fibromyalgia
Marfan syndrome

Question 3

Contraindications for Stretching:

Answer 3

Acute injury or muscle strain or tear of the muscle being stretched
Recent musculoskeletal surgery or treatment (i.e., shoulder dislocations, ligament repairs, or fractures)
Acute rheumatoid arthritis of the affected joint
Osteoporosis

Question 4

Acute Training Variables for Static Stretching:
Frequency: 
Sets: NA
Repetitions:
Durations:

Answer 4

Frequency: Daily
Sets: NA
Repetitions: 1-4
Durations: 20- to 30-second hold
60-second hold for older clients (≥ 65 years)

Question 5

What are two common precautions to stretching?

Answer 5

Hypertension and Joint Replacement

Question 6

What types of injuries might static stretching be most effective at reducing?

Answer 6

Musculotendinous strains

Question 7

What induces reciprocal inhibition in active stretching?

Answer 7

Contraction of antagonist muscles

Question 8

Which of the following represents the best recommendation for static and NMS stretch intensity?

Answer 8

Stretch near to the point of discomfort and then reduce stretch by 10%

Question 9

What is the most appropriate duration for a dynamic stretching warm-up?

Answer 9

Up to 90 seconds

Question 10

What is the optimal duration of stretching to decrease musculotendinous stiffness?

Answer 10

30-60 seconds

Question 11

What best describes the psycho-physiological concept of stretch tolerance?

Answer 11

A client can tolerate the level of discomfort during a prolonged stretch.