Chapter 7 Flexibility Training Concepts Flashcards

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1
Q

Corrective Flexibility

A

Self Myofascial Release and Static Stretching

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2
Q

Active Flexibility

A

Self Myofascial Release and Active Isolated Stretching

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3
Q

Functional Flexibility

A

Self Myofascial Release and Functional Flexibility

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4
Q

Corrective Flexibility Stretching - Myofascial

A

Gastrocnemius/Soleus
Adductors
Latissimus Dorsi

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5
Q

Corrective Flexibility Static Stretching

A

Static Gastrocnemius
Static Adductor
Static Latissimus dorsi

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6
Q

Active Flexibility SMR

A

Adductors
Latissimus dorsi
Thoracic Spine

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7
Q

Active Flexibility Active Isolated stretching

A

Active Standing Adductor stretch
Active Latissimus Dorsi ball stretch
Active Pectoral Wall stretch

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8
Q

Functional Flexibility SMR

A

SMR gastrocnemius
SMR TFL/IT band
SMR Latissimus dorsi

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9
Q

Functional Flexibility Dynamic Stretching

A

Prisoner Squat
Multiplanar lunge
Tube Walking Side to Side
Medicine ball lift and chop

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10
Q

How long should a static stretch be held?

A

For 30 seconds 1-3 sets

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11
Q

Active Isolated Stretch Technique

A

1-2 sets.. Hold each stretch 1-2 seconds for 5-10 reps

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12
Q

Active Isolated Stretching

A

The process of using agonists and synergists to dynamically move the joint into a range of motion

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13
Q

Static Stretch

A

The process of passively taking a muscle to a point of tension and holding the stretch for a minimum of 30 seconds

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14
Q

Active Isolate Stretches

A
Active Gastrocnemius stretch with pronation and supination.
Active supine biceps femoris stretch
Active standing TFL stretch
Active kneeling hip flexor stretch
Active Standing adductor Stretch
Active Latissimus dorsi ball Stretch
Active Pectoral 
Active upper trapezius/Scalene Stretch
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15
Q

Dynamic Stretch

A

The active extension of a muscle, using force production and momentum to move the joint through the full range of motion

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16
Q

Dynamic Stretch Process

A

1-2 set. 10-15 reps. 3-10 exercises

17
Q

Dynamic Stretch Exercises

A

Prisoner Squat
Multiplanar lunge with reach
Single-leg squat touchdown
Tube walking side to side Medicine Ball lift and chop