Flexibility

Question 1

The degree of movement (or angular distance) one limb may travel in relation to another at their axis of rotation

Answer 1

Range of motion

Question 2

Is a measure of range of motion and has static and dynamic components

Answer 2

Flexibility

Question 3

Possible ROM about a joint and its surrounding muscles during a passive movement

Answer 3

Static

Question 4

Available ROM during active movements; it requires voluntary muscular actions

Answer 4

Dynamic

Question 5

static versus dynamic flexibility

Answer 5

• Dynamic ROM is usually greater than static ROM, though their relationship remains unknown
• the specific sport determines whether dynamic or static ROM is more important

Question 6

Begins at the muscle or tendon’s initial length and ends at its elastic limit. temporary increases in length due to applied force also increase tension, but the muscle or tendon returns to its original length once the force is removed and tension is released.

Answer 6

Elastic region

Question 7

Muscle and tendons enter the HERE when force is applied beyond their elastic limit. when the force is removed, the muscle or tendon will not return to its original length, having permanently changed.

Answer 7

Plastic region

Question 8

Is the last point on the curve and represents the maximum length capable of the muscle or tendon. tearing will occur beyond this point

Answer 8

Failure or rupture point

Question 9

Degrees of muscle strain
overstretching and maybe very minor tearing
Considerable tearing of muscle fibers
Complete tearing and very noticeable

Answer 9

1st
2nd
3rd

Question 10

-Muscle spindles are stimulated during a rapid stretching movement.
- will limit motion

Answer 10

stretch reflex (stretched muscles contract)

Question 11

• Antogenic inhibition - active contraction before a passive stretch of the same muscle
• Reciprocal inhibition - contracting the muscle opposing the muscle that is being passively stretched

Answer 11

Golgi tendon reflex (Stretched muscles relax)

Question 12

• Afferent fibers (belly) sense rapid stretch
• Efferent (at ends) contract muscle

Answer 12

Muscle spindles

Question 13

• Sense tension (via stretching or resistance) placed on tendon
• relax muscle fiber

Answer 13

Golgi tendon organ

Question 14

• Get into a position that facilitates relaxation and move to the point in the ROM where you experience sensation of MILD DISCOMFORT
• Hold for 15 to 30 sec

Answer 14

Static stretching

Question 15

• Safe, requires very little energy expenditure, commonly known, and easy to learn
• May reduces the stretch-reflex ability and affect strength and power

Answer 15

Static stretching

Question 16

• Active muscular effort using a bouncing-type movement through ROM where end position is not held
• Use after thorough warm-up

Answer 16

Ballistic Stretching

Question 17

• Activates the stretch-reflex and will improve ROM as effectively as static stretching
• May produces pain and increase injury risk, short duration does not allow for tissue or neural adaptation.

Answer 17

ballistic stretching

Question 18

• A functionally-based stretching exersice that uses sport-specific movements to prepare the body for activity
• 5 to 10 reps (in place or over distance) for each movement.
• progressively increase the ROM on each reps and/or speed up motion on subsequent sets.
• Actively control muscular actions as you move through the ROM

Answer 18

Dynamic stretching

Question 19

Method of “tricking” muscle proprioceptors into thinking that the muscle is at an acceptable length, although it has been moved beyond this point

Answer 19

Proprioceptive neuromuscular facilitation(PNF) stretch

Question 20

• greatest effect on ROM
• Variety of techniques
• increased injury risk
• typically requires a partner

Answer 20

Proprioceptive neuromuscular facilitation(PNF) stretch

Question 21

• Partner and subject leg and hand position
• Passive pre-stretch
• isometric action
• increased ROM during passive stretch

Answer 21

Hold-relax PNF stretch

Question 22

• Passive pre-stretch
• Concentric action of hip extensors
• increased ROM during passive stretch

Answer 22

Contract-Relax PNF Stretch

Question 23

• Passive pre-stretch during third phase
• Isometric action of hamstrings
• Concentric contraction of quadriceps creates increased ROM during passive stretch

Answer 23

Hole-relax with agonist contraction PNF stretch (Most effective technique)