Chapter 5 Flashcards
Flexibility
The ability of a joint to move through its full range of motion
Static flexibility
is the ability to assume and maintain an extended
position at one end or point in a range of motion
Static flexibility depends on?
1) the structure of the joint
2) tightness of muscles, tendons, & ligaments
3) tolerance for pulling sensations in muscles
Dynamic flexibility
is the ability to move a joint through its range
of motion with little resistance.
Dynamic flexibility depends on?
- static flexibility
- strength
- coordination
- resistance inherent in a particular movement
What are some Benefits of Flexibility?
- Promotes Good Joint Health
- Decreases risk of bone and joint disease
- May prevent low-back pain & injuries
- possible reduction of post-exercise muscle
soreness (DOMS) - relief of aches & pains that may develop from
stress or after prolonged sitting - Improved body position for sports & life - permits
more efficient body positions & exertion of force
through a greater range of motion - Reduces risk of injury from “slips and falls”
- Improves impaired mobility from illnesses, etc.
- Maintenance of good posture
- Relaxation
What Determines Flexibility?
joints vary in direction + range of movement
Joint capsules = semi-elastic structures, give
joints strength and stability but limit movement
ligaments inside and outside the capsule
strengthen and reinforce
cartilage lines bone surfaces
synovial fluid lubricates and cushions bones
Heredity plays a role in joint strength + flexibility
Collagen =
white fibers, provide structure + support
Elastin =
yellow fibers, are elastic and flexible
Titin =
muscle filament with elastic properties
cause fibres to lengthen and return to original length
elastic elongation
safe, regular stretching causes long-term
lengthening in tissues
plastic elongation
overstretching causes
damage to tissues
lack of stretching activity causes
tissues to shorten
during periods of growth, added hormones can
temporarily
increases flexibility
stretches should be done when muscles are
warm
Proprioceptors send information about the
muscle length and skeletal systems to the?
nervous system
If a muscle is stretched, signals between the
stretch receptors and nervous system control?
the speed, force, and extent of muscle length /
movement and protect muscles from injury
If a muscle is stretched suddenly or forcefully, the _______ send signals to the spinal cord.
muscle spindles (a type of stretch receptor)
strong muscle contractions produce a reflex of the opposite type, the __________.
inverse stretch reflex
If a muscle is contracted, receptors (golgi tendon
organs) can trigger a?
relaxation response
Proprioceptive Neuromuscular Facilitation
(PNF) = a technique for stretching muscles
that relies on?
neuromuscular reflexes to inhibit the stretch reflex and stimulate muscle relaxation and lengthening
Regular stretching trains all of the
proprioceptors to?
react / anticipate reactions
Proprioceptors _____ very quickly to
stretching and lack of stretching
adapt
Performing each stretching exercise several
times in succession can _____ the sensitivity of the
stretch receptors.
Reset
Stretching a muscle, relaxing, then stretching it
again causes the stretch receptors to ?
become less sensitive enabling the muscle to stretch farther
Stretching before or after exercise can disturb the action of the proprioceptors + interfere with motor control of the joints during activity?
before
Most commonly used test for flexibility is?
sit and reach
Other tests focus on?
the range of motion at a single joint
sit and reach test
rates flexibility in the muscles of the upper and
lower back, and hamstrings
slowly stretching a muscle and holding the stretched position
Static stretching
suddenly stretching a muscle through a bouncing or swinging movement – leverage and momentum may be
used to force muscle length
Ballistic stretching
stretching by moving joints slowly through their range of
motions in a controlled manner // sport actions
Dynamic (functional) stretching
obtaining a greater training effect by using neuromuscular reflexes; contracting a muscle before it is stretched to maximize relaxation response + inhibit the stretch reflex is called?
Proprioceptive neuromuscular facilitation
muscles are stretched by force applied by an outside source =
Passive stretching
muscles are stretched by a contraction of the opposing muscles – this contraction may not be enough to create adequate “pulling” / overload for the muscles to be trained =
Active stretching
Safest technique for stretching is?
active static stretching, with an occasional passive assist
A Flexibility Workout – include ?
All body areas
what are some Functions of the spine
Provides structural support for the body
Surrounds and protects the spinal cord
Supports body weight
Serves as attachment site for muscles, tendons,
ligaments
Allows movement of neck and back in all
directions
Curved arrangement of vertebrae allow for?
effective distribution of weight and stress (arising from forces produced through movement and support functions of upper and lower body)
Vertebrae consist of a?
tubular body, a projecting arch, and several bony processes allowing a variety of surfaces for muscle and connective tissue attachments
flat elastic disks located between adjoining vertebrae
Intervertebral disks
base of spinal nerves that branch
off the spinal cord (in pairs)
Nerve roots
What stabilize the spine and help transfer
force between the upper body and lower body?
Core muscles
Lack of core muscle fitness can create an?
unstable spine and stress to muscles and joints
Considered chronic back pain if
lasts longer than 3 months
