Concepts of Flexibility Training

Question 1

What is Dynamic Stretching

Answer 1

Movement based active stretching where muscles engage to bring about a stretch

Question 1

What is Static Stretching

Answer 1

Lengthening of a muscle and holding the lengthened position (end of ROM ) for 30 - 60s

Question 2

What is Active Stretching

Answer 2

A muscle actively contracting to stretch another (no external force applied)

Question 3

What is Passive Stretching

Answer 3

An external force such as a stretching strap or the hand to move a joint to the end of a ROM

Question 4

What is Self Myofascial Release (SMR)

Answer 4

Applying manual pressure to an adhesion or overactive tissue to elicit an automatic muscle inhibition response

Question 5

What is Ballistic Stretching

Answer 5

Bouncing stretching - uses momentum

Question 6

What is Proprioceptive Neuromuscular Facilitation Stretching (PNF)

Answer 6

Used to increase ROM and neuromuscular efficiencies. Help from a trainer, combination of breathing and holding the stretch and force

Question 7

What is Maintenance stretching

Answer 7

15-20s holds, general maintenance

Question 8

What is Developmental stretching

Answer 8

30 - 60s holds, to increase ROM

Question 9

What is Autogenic Inhibition

Answer 9

The decrease in excitability of a contracting or stretched muscle arising from the golgi tendon organ

Question 10

What is Myofascial Release (MFR)

Answer 10

Stretches and loosens the fascia using gentle, gradual, sustained pressure

Question 11

What is an example of Myofascial Release (MFR)

Answer 11

Foam roller