Chp 14 Warm-Up and Flexibility Training

Question 1

RAMP

Answer 1

Raise, Activate, Mobilize, Potentiate

Question 2

Autogenic inhibition is accomplished via _____ before a passive stretch of the same muscle.

Answer 2

active contraction

Question 3

Reciprocal inhibition is accomplished by _____ that is being passively stretched.

Answer 3

contracting the muscle opposing the muscle

Question 4

Both autogenic and reciprocal inhibition result from stimulation of ____, which cause reflexive muscle relaxation.

Answer 4

Golgi tendon organs

Question 5

Guidelines for Dynamic Stretching

1. Carry out _____ reps for each movement
2. Progressively increase the _____ on each repetition.
3. Increase the _____ on subsequent sets where appropriate.
4. _____ as you move through the ROM.

Answer 5

5 to 10
ROM
speed of motion
Contract the muscles

Question 6

A concentric muscle action of the agonist, called _____, is used during a passive stretch of the antagonist to achieve _____.

Answer 6

agonist contraction

reciprocal inhibition

Question 7

Warming up can improve oxygen delivery due to the _____ whereby higher temperatures facilitate oxygen release from _____ and _____.

Answer 7

Bohr effect
hemoglobin
myoglobin

Question 8

A general warm-up period may consist of _____ minute of slow activity.

A specific warm-up period incorporates movements similar to the movements of the _____. Typically, it should last between _____ minutes.

The warm-up should end no more than _____ before the start of the subsequent activity.

Answer 8

5 to 10

athlete’s sport
10 to 20

15 minutes

Question 9

Because the very slow movement during static stretching, the stretch reflex is _____. Rapid stretching (_____ and _____) movements may stimulate the muscle spindles, causing a stretch reflex.

Answer 9

not invoked; ballistic; dynamic

Question 10

The GTO, a _____ located near the musculotendinous junction, is sensitive to increases in _____.

Answer 10

mechanoreceptor; muscular tension