Chapter 8 Flashcards
flexibility
the achievable range of motion at a joint or group of joints without causing injury
subluxation
partial dislocation of a joint
stretching
moving the joints beyond the accustomed range of motion
dysmenorrhea
painful menstruation
plastic elongation
permanent lengthening of soft tissue
elastic elongation
temporary lengthening of soft tissue
assessment of flexibility
mostly sit-and-reach test
measures flexibility of hamstring muscles and lower back muscles
test to determine ability to perform everyday movements
- total body rotation test
- shoulder rotation test
good body posture
enhances personal appearance
improves balance and endurance
modes of stretching training
- static
- passive
- ballistic
- dynamic
- controlled ballistic
- proprioceptive neuromuscular facilitation (PNF)
static
slow sustained stretching
muscles are lengthened gradually through a joint’s complete range of motion
most frequently used and recommended
passive
performed with the aid of an external force applied by either another individual or an external apparatus
ballistic
performed with jerky, rapid, bouncy movements
dynamic
require speed of movement, momentum, and active muscular effort to help increase the range of motion around a joint or group of joints
preferred prior to competitive event
controlled ballistic
done with slow, short, gentle sustained movements
properly performed can be safe
proprioceptive neuromuscular facilitation (PNF)
uses reflexes and neuromuscular principles to relax the muscles being stretched
intensity
the degree of the stretch
should stretch to mild discomfort or limits of discomfort
repetitions
the number of times a given resistance is performed
repeat each exercise 2 to 4 times
contraindicated exercises
not recommended because they may cause injury to a person
Frequency of stretching
minimum of 2-3 days per week
ideally 5-7 days per week
best time to stretch
after aerobic or strength training exercises
Iyengar Yoga
form of yoga that aims to develop flexibility, strength, balance and stamina using props to aid correct performance of postures
factors affecting flexibility
changes in muscle temperature
amount of fat in and around joints
most significant contributor to lower flexibility
sedentary living
