Final Exam Week 13 Friday Slides Flashcards
PNF Proprioceptive nueromuscular facilitation
stretch a persons muscles without inhibiting stretch relfex I think
Mechanisms for PNF KNOWWWWWW
Autogenic Inhibition
Inhibitory signals from GTO during static muscle action
Mechanisms for PNF KNOWWWWWW
Reciprocal Inhibition
Targeted muscle relaxes with contraction of
opposing muscle
Mechanisms for PNF KNOWWWWWW
Viscoelastic stress relaxation
Viscous property of muscle loses its ability
to resist elongation as stretch is held
Mechanisms for PNF KNOWWWWWW
Gate control theory
GTO adapts after repeated bouts of increased stretch and force
Steps for PNF
- Stretch to end of ROM
- Static muscle action against partner resistance: 5-10 sec
- Relax muscle and stretch farther
- CRAC: contract opposing muscle group: 5-6 sec
ACSM Recommendations for PNF
- Static contraction duration: 3-6 sec
- Static contraction intensity: 20%-75% MVC
- Assisted stretch duration: 10-30 sec
Advantages of PNF Stretching
Limitations of PNF Stretching
- Advantages
- Potentially more effective (greater increase in ROM)
- Limitations
- Requires a partner with knowledge of technique
- Overstretching can cause injury
Flexibility Program Prescription
Frequency:
Intensity:
Type:
Time:
Progression:
- Frequency: 2 days/wk minimum; preferably daily
- Intensity: within pain-free ROM
- Type
- Increase ROM postexercise: static or PNF
- Warm-up: ballistic or dynamic
- Time
- 10-30 sec per stretch
- Reps: 2-4; accumulate 45 sec to 2 min per exercise
- Progression: gradually increase duration or repetitions
Summary: General Guidelines for Stretching
- Warm up before stretching
- Stretch all major muscle groups
- Accumulate 60 sec of stretch per muscle group
- Multiple reps of 10-30 sec per stretch
- Don’t stretch beyond pain threshold
- Slow and rhythmic breathing
- Stretch in different planes
