Developing flexibility

Question 1

Static stretching in developing flexibility?

Answer 1

Holding 10-30 seconds, remaining still repeating 3-6 times

Question 2

What are the advantages of static stretching?

Answer 2

Safe and effective
Maintaining flexilibiy
Good in cool downs for venous return
Muscle relaxation

Question 3

What are the disadvantages of static stretching?

Answer 3

Not good for warm ups as doesn’t increase heart rate or get blood to working muscles
Not sport specific

Question 4

What is isometric?

Answer 4

Isometrically contracting muscle (doesn’t use motion), uses tensing for 10-20 seconds
Can be active/passive
Then relax

Question 5

What are the advantages of isometric?

Answer 5

Muscle spindle is a stretch relax, making sure to too long, muscles pushing back making sure there’s no injury (allows greater ROM)
Helps strength

Question 6

What are the disadvantages of isometric?

Answer 6

Higher risk injury

limited to once every 36 hours

Question 7

What is propriorecptive euro muscular?

Answer 7

Static passive (Partner stretches leg for you, no movement) 30 seconds
Isometric- Contraction against partner
Partner increases ROM
Partner increases ROM, repeating static passive stretch (less fight back) Increases muscle
Increase length by stretch reflex

Question 8

What are the advantages of propriorecptive neuromuscular?

Answer 8

Delays stretch reflex to length muscle
Increased muscle length
Used in cool down
Good for developing flexibility around joints with limited movement

Question 9

Wha are the disadvantages of propriorececptive neuromuscular?

Answer 9

Complex

most uncomfortable

Question 10

What is the ballistic stretch?

Answer 10

Swinging/bouncing, use momentum to move joint to end rom

Used in gymnastics, martial acts

Question 11

What are the advantages of ballistic stretch?

Answer 11

Develops speed/power
Higher injury risk
Activate stretch- reflex

Question 12

What is the dynamic stretch?

Answer 12

Take joint through all ROM, slower and controlled

arm circles, lunges, squats

Question 13

What are the advantages of dynamic?

Answer 13

Less risk of injury
Good for warm up recreate specific sports
8-12 repetitions

Question 14

What are maintenance stretches ad how do they improve flexility?

Answer 14

Return muscle to pre exercise length. within a war up prepare muscles for the exercise to follow

Question 15

What are developmental stretches and how do they improve felibltiy?

Answer 15

Stretches that increase the elasticity/ length of muscles improving the joints range of motion

Question 16

What is static active?

Answer 16

Moving the muscle to its farthest point then maintaining or holding psoitibion

Question 17

What is static active?

Answer 17

Moving the muscle to its farthest point then maintaining or holding psoitibion

Question 18

what is static passive?

Answer 18

Partner performs the stretch for you, an external force is created by the partner. You are relaxed

Question 19

What is pnf stretching?

Answer 19

stretching and contracting of the muscle group

Question 20

Why is dynamic better for a warm up?

Answer 20

Increases movement and speed power and strength work

Question 21

Why is pnf best used at the end of a workout?

Answer 21

Aid muscle relaxat90, using maintance- to return to pre exercise length
developmental- increase range of motion