Flexibility

Question 1

3 Types of Warmup

Answer 1

General, activity-specific, and passive

Question 2

How much should HR elevate?

Answer 2

HR from resting HR of 40-75beats/min to approximately 90-120beats/min

Question 3

General Warmup

Answer 3

• Involves rhythmic and continuous movement and callisthenic exercises
• Mostly large-muscle groups are engaged Ex: Jogging, cycling, jumping rope
• Generally precedes a activity-specific warm-up
• Aim: increase heart rate, blood flow, deep muscle temp, respiration rate, and perspiration; decreasing viscosity of joint fluids

Question 4

Why is flexibility important:

Answer 4

An increase in the interaction of actin and myosin filaments occur when a person is more flexible, and this improves performance

Question 5

Types of Flexibility

Answer 5

1) Corrective Flexibility
Static stretching
Neuromuscular stretching
Neurodynamic stretching
Self-Myofascial Stretching
(2) Active Flexibility
Neuromuscular stretching
Active isolated stretching
(3) Functional Flexibility
Dynamic stretching

Question 6

Corrective Flexibility—

Answer 6

Designed to correct muscle imbalances and improve joint ailments

2 Main Concepts:
- Static Stretching
- Self Myofacial Release

Question 7

Static Stretching—

Answer 7

stretching an antagonist muscle to its maximum limit and holding the position for a period of time (strengthens muscles and prevents injury)

An antagonist muscle stretches during contraction, working against agonist and synergist muscles

Agonist muscles initiate muscle contraction and synergist muscles provide additional support

Question 8

Self Myofacial Release

Answer 8

Self Myofascial Release (SMFR)—technique used to remove knots from muscles; uses a foam roll or cylindrical object and body pressure to massage muscles and decrease micro-adhesions

Micro-adhesions form during workout stimulate release of healing proteins that lead to increase muscle density and metabolism. Unfortunately, release of proteins can lead to development of knots.

Question 9

Active Flexibility

Answer 9

2nd phase of the continuum
- Active Flexibility- Entails the use of SMFR and active-isolated stretching to improve the efficiency of neuromuscular interactions
- Also should be increase in soft tissue extensibility by end of this phase

Question 10

Active-isolated stretching—

Answer 10

utilizes agonist and synergist muscles to perform entire movement while antagonist muscle is stretched

Ex: when performing leg raise in supine position, the hip flexor and quadriceps cause the leg to raise and the hamstring (antagonist) to be stretched

Held for approx. 2 sec

Improves joint elasticity and circulation

Question 11

Functional flexibility-

Answer 11

Allows individuals to achieve maximum extensibility of soft tissue and neuromuscular control through dynamic stretching and SMFR

Question 12

Proprioceptive neuromuscular facilitation (PNF) stretching—

Answer 12

technique to relax muscle with increased activity, improves range of motion
-Thought to be superior stretching because it also assists in muscluar relaxation
-PNF makes use of both passive and active stretching
-Inlcudes contract-relax (hold-relax), then muscle is stretched further
-Contract-relax-contract is the same procedure but contraction of the antagonist muscle gains more range of motion

Question 13

What is the purpose of the corrective flexibility phase?

Answer 13

To correct muscle imbalances and improve joint ailments