Final- Stretching

Question 1

6-12 weeks of stretching inrcreases ROM by

Answer 1

18%

Question 2

What is elastic and plastic deformation and total range

Answer 2

Elastic- returns to shape when tension is removed
Plastic- Object becomes molded in a new position and remains changed
total- renge to complete failure

Question 3

what is CREEP

Answer 3

• gradual deformation in response to prolonged loading

- First order response to loading dictates the rate of deformation

Question 4

T/F- stretching creates a permanent change in muscle length

Answer 4

NO- visco-elastic properties cause a muscle to return to its normal length and there is no change in deformation

Question 5

T/F stretching changes a muscles stiffness

Answer 5

no, stiffness or viscosity of the tissue doesnt change

Question 6

T/F musclular strength can decrease with stretching

Answer 6

Yes temporary reduction in muscular force/power with 20-60 sec stretches

Question 7

Chronic effects of stretching

Answer 7

• sarcomeres are added in series

- stiffness doesnt change

Question 8

Purpose of warm up

Answer 8

• increase muscle and core temp
• increase blood flow
• increase speed of metabolic rxns
• increase HR + CO
• increase mental prepardness + psychological functioning

Question 9

dynamic warmup components

Answer 9

-should focus on progrssion from simple to more complex movements involving large muscle groups that reflect the upcoming demands of comp

Question 10

factors influencing flexability

Answer 10

• joint structure and planes of motion
• muscular imbalance
• muscular control
• age
• bulk

Question 11

flexibility trainihg guidines

Answer 11

• stretch after workout or after general warmup
• stretch for atleast 10 mins
• Select dynamic, static or PNF stretches

Question 12

bad warm up protocols

Answer 12

-warmups not suited for activity
-vigourus activuty before jumping
weighted warmups before running