Class 27

Question 1

1. Which statements are true?
   a. traditional stretching is less effective than daily CARs
   b. flexibility and mobility are synonyms

Answer 1

a

Question 2

2. Which statements are true?
   a. strength is usually highest when the levers (bones) assume a smaller angle (20 to 30-degrees) and the joint is approaching maximal flexion
   b. strength is usually highest when the levers (bones) assume a larger angle (80 to 90-degrees) and the joint is approaching maximal extension

Answer 2

neither is true

Question 3

3. Which statements are true?
   a. end-range joint flexibility may improve when end-range strength increases
   b. end-range joint mobility may improve when end-range strength increases

Answer 3

both are true

Question 4

4. Which statements are true?
   a. proprioceptors are part of the sensory nervous system
   b. proprioceptors are part of the motor nervous system

Answer 4

a

Question 5

5. Which statements are true?
   a. a loss of proprioception might be harder to handle than a loss of sight or hearing
   b. sensory receptors within skeletal muscles and surrounding joint tissue continuously send messages to the CNS so it can monitor and fine-tune body positions and movement patterns

Answer 5

both are true

Question 6

6. Which statements are true?
   a. activated muscle spindles lead to autogenic inhibition
   b. activated GTOs lead to muscle relaxation

Answer 6

b

Question 7

7. Which statements are true?
   a. activated muscle spindles promote a higher maximum 1-RM lift
   b. activated GTOs can cause muscle failure during a heavy lift

Answer 7

both are true

Question 8

8. Which statements are true?
   a. when stretching, muscle spindles are more of a friend
   b. when stretching, GTOs are more of a foe

Answer 8

a

Question 9

9. Which statements are true?
   a. muscle spindles are found near the musculotendinous junction
   b. GTOs are found throughout the belly of the muscle

Answer 9

neither are true

Question 10

10. Which statements are true?
    a. the same motor neuron can receive stimulation from the GTO and muscle spindle at the same time
    b. the GTO and muscle spindle are always active, sending messages to the spinal cord

Answer 10

both are true

Question 11

11. Which statements are true?
    a. the GTO goes with “stretch and shorten”
    b. the muscle spindle goes with “load and relax”

Answer 11

neither are true

Question 12

12. Which statements are true?
    a. intense contractions can increase the muscle’s pulling tension, activate the GTO, and cause the same muscle to relax via autogenic inhibition
    b. a static stretch held at end-range for a given time can activate the GTO, cause the target muscle to relax, and increase joint ROM

Answer 12

both are true

Question 13

13. Which statements are true?
    a. typically, the faster a muscle elongates, the more the muscle spindle activates, and the higher is the muscle force response
    b. moving slowly during the eccentric phase of a heavy lift doesn’t mean the muscle spindle is not active; the CNS has a workaround system which makes it possible to activate the muscle spindle when moving slowly

Answer 13

both are true

Question 14

14. Which statements are true?
    a. normally muscle force output is a net effect, regulated by the CNS, stretch reflex, and GTO
    b. during emergencies, muscle force output is determined by the CNS, making GTO activation moot

Answer 14

both are true

Question 15

15. Which statements are true?
    a. the purpose of PAILs and RAILs is to improve a person’s muscle strength, neural input, and proprioception at a joint’s end-range with the goal to improve mobility and enhance athletic performance
    b. RAILs is only designed to improve flexed end-range strength; PAILs is only designed to improve extended end-range strength

Answer 15

a

Question 16

16. For this exercise, the posterior hip muscles elongate in a(n) _____ end-range position, while the anterior hip muscles elongate in a(n) _____ end-range position.
17. flexed; extended
18. extended; flexed

Answer 16

a

Question 17

17. Which statements are true?
    a. PAILs stands for progressive angular isometric loadings
    b. RAILs stands for regressive angular isometric loadings

Answer 17

both are true

Question 18

18. Which statements are true?
    a. isometric contractions are an effective way to activate the non-target muscles to enhance irradiation
    b. irradiation during PAILs and RAILs augments target muscle activation; this increases end-range strength more efficiently and effectively

Answer 18

both are true

Question 19

19. Which statements are true?
    a. during PAILs, the person attempts to move, against resistance, in the same direction of the desired ROM
    b. during RAILs, the person attempts to move, against resistance, in the opposite direction of the desired ROM

Answer 19

neither are true

Question 20

20. To improve shoulder external rotation, the _____ muscles work during PAILs; the _____ muscles work during RAILs.
21. pectoralis major and anterior deltoid; infraspinatus and teres minor
22. infraspinatus and teres minor; pectoralis major and anterior deltoid

Answer 20

a

Question 21

21. Which statements are true?
    a. PAILs is more like the contract-relax PNF stretching method
    b. RAILs is more like the antagonist-contract PNF stretching method

Answer 21

both are true

Question 22

22. Which statements are true?
    a. PNF training is usually done with a partner; PAILs and RAILs is usually done solo
    b. PNF training is easier and more effective than PAILs and RAILs

Answer 22

a

Question 23

23. Which statements are true?
    a. load > capacity = injury
    b. load < capacity = no injury

Answer 23

both are true