Chapter 4A - Movement Preparation Flashcards
Some of the most common movement preparation techniques include soft tissue flexibility/mobility work, such as proprioception neuromuscular facilitation (PNF), CNS prep, and dynamic stretching.
What is PNF? Is it usually with a partner? Autogenic inhibition and GTOs?
PNF - A technique that uses the neuromuscular responses to specific feedback from isometric and concentric contractions performed both passively and actively. These responses and actions result in changes in the muscle/joint tension relationship and enable greater ROM to be achieved.
PNF relies on autogenic inhibition whereby inhibitory signals from GTOs override the excitatory impulses from the muscle spindles, resulting in gradual relaxation of the muscle.
PNF is usually completed with a partner.
Explain dynamic stretching and its benefits. When is it typically performed and is it better than static PNF at increasing ROM?
Dynamic stretching or mobility drills emphasize the required movements of the planned activity - rather than individual muscles - by actively moving the joint through the ROM encountered in a sport prior to the sport.
Occurs as a warmup to increase HR, temperature, blood flow, as well as CNS and PNS activity to prepare the body.
It promotes dynamic flexibility and mimics the movement patterns and ROM needed in sports activities without ballistic movements.
Less effective than static pnf stretching on increasing static ROM
To help explain preparatory body and limb positions for movement preparation, explain what muscles can be stretches using PNF.
When stretching for PNF, are we usually at mid-range or end range? Where should instructors position themselves?
PNF stretching is used for a variety of muscle groups such as hamstrings, quads, chest and shoulders. With positions varying depending on the muscle stretches.
Coach must apply appropriate position, typically at end range of the desired movement with the facilitators shoulder and hip facing the direction of the movement. The desired movement should bisect the facilitators midline at center of gravity. The resistance applied to the athlete should come from the trunk and hips, not the extremities.
What are the three forms of PNF stretching. Do they all begin with a passive pre-stretch and for how long?
The three forms of PNF stretching are hold-relax, contract relax, and hold relax with agonist contraction.
You want to do a pre-stretch for 10 seconds, held at the point of mild discomfort.
Explain what is “hold-relax” in relation to PNF stretching. Autogenic inhibition
In the hold-relax, after the pre-stretch, the partner applies a flexion force while the athlete holds and tries to resist the force, creating an isometric contraction for 6 seconds. The athlete then relaxes back into a passive stretch for 30 seconds, which is now a deeper stretch than the initial pre stretch due to autogenic inhibition.
Explain what contract relax is with PNF stretching, using the hammys for example. Autogenic inhibition?
In the contract-relax method after the pre-stretch, the athlete extends the hip while the partner resists this extension so that a concentric contraction occurs throughout the full ROM. After this, the athlete relaxes back into a passive hip flexion stretch of 30 seconds in duration, again deeper than initially performed due to autogenic inhibition (Activation of the hammys in this case)
Explain what a hold-relax with agonist contraction is?
The hold-relax with agonist contraction uses the idea of reciprocal inhibition, whereby the contraction of the agonist muscle causes relaxation of the antagonist muscle so that after the regular hold relax protocol, the second passive stretch is replaced with an active stretch to further increase the stretch.
With dynamic stretching, how many reps of each movement does the player typically perform. Does speed change during the drill?
5-10 reps of each movement, either in place or over a given distance with a progressive increase in the ROM and/or speed on each repetition or set.
The movement mechanics of the sport should be reinforced in the mobility drill, along with the predominant joint positions, such as ankle dorsiflexion on a high knee drill for sprinters.
How uncomfortable should stretches be? Breathing? Who should we pay extra attention to with stretches? Bouncing?
Mild discomfort
Cue to breathe
Pay attention to people with injuries or hypermobility
prevent bouncing.
How can coaches get injures with PNF stretches?
Make sure there is proper body position and that the coach isn’t using their extremities opposed to their trunk/hips.
Also make sure they are square, to avoid twisting at their spine.
