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kin 121 > flexibility > Flashcards

flexibility Flashcards

1
Q

what is flexibility

A

ability of a joint to move through full range of motion

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2
Q

what is range of motion

A

about a joint of series of joints

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3
Q

what is passive ROM

A

attained with external force

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4
Q

what is active ROM

A

attained with internal force

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5
Q

what limits ROM

A

-bony articulation
-soft tissue
-neural reflex activity

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6
Q

what does passive ROM show

A

tissue elongation

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7
Q

what is bony articulation

A

ball and socket and hinge

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8
Q

what are the two types of soft tissue

A

connective tissue and muscle tissue

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9
Q

what is connective tissue

A

tendon, ligaments, fascia, collagen, and elastin

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10
Q

what is muscle tissue

A

stretching elicit serial addition of sarcomere= elongation

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11
Q

what factors affect flexibility

A

age, sex, injury, improper strength training, improper stretching, poor posture, and sedentary life

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12
Q

how does age affect flexibility

A

muscle fibers degenerate and replace with fibrous connective tissue

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13
Q

how does sex affect flexibility

A

females generally more flexible than male across age

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14
Q

how does injury affect flexibility

A

scar tissue causes shortening of muscle and decrease ROM

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15
Q

how does improper strength training affect flexibility

A

ROM and balance

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16
Q

how does improper stretching affect flexibility

A

passive versus active ROMS

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17
Q

how does poor posture affect flexibility

A

carrying things on one side

18
Q

how does sedentary life affect flexibility

A

long period of sitting/ standing, shortening of muscle/ ligament, restricted ROM

19
Q

what is FITT

A

frequency, intensity, type, time

20
Q

what is frequency

A

3+ sessions per week

21
Q

what is intensity

A

create muscle tension

22
Q

what is type

A

dynamic, static, PNF

23
Q

what is time

A

5-60 mins per session

24
Q

3 types of stretching method

A

static, dynamic, and proprioceptive neuromuscular facilitation

25
Q

what is static stretching

A

moves slowly into stretch and apply only steady and light pressure

26
Q

what is dynamic stretching

A

movements specific to pattern of sport to stretch

27
Q

what are the two types of static stretching

A

passive static and active static

28
Q

what is active static

A

for tissue elongation and tissue strengthening

29
Q

what is passive static

A

tissue elongation

30
Q

what are the two types of dynamic

A

passive dynamic and active dynamic

31
Q

what is passive dynamic

A

light bouncing stretch at end range

32
Q

what is active dynamic

A

repeated movement at end range via agonistic muscle contraction

33
Q

what are disadvantages of stretching

A

injury and soreness

34
Q

what are the three phases of PNF

A

phase 1- slowly stretch to end range
phase 2- isometrically contract stretch muscle
-phase 3- passively increase stretch

35
Q

what are advantages of PNF

A

isometric contraction of stretched muscle increases subsequent passive stretch

36
Q

what are disadvantages of PNF

A

need experienced partner and communication

37
Q

what is the importance of flexibility

A

-increase functional ROM
-improved performance
-injury prevention
-rehabilitation

38
Q

how to improve performance

A

warm up through dynamic stretching

39
Q

cool down phase

A

help fatigued muscles return to normal resting length

40
Q

how does flexibility prevent injuries

A

-enhances joint health
-helps to untighten muscles
-protection from soft tissue injuries
-good posture

41
Q

why is flexibility important in rehabilitation

A

helps realign collagen fibers and eliminates pain and swelling

kin 121 (5 decks)

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