Flexibility Flashcards

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1
Q

Flexibility benefits

A

INCREASE
M flexibility
Posture
Gait
Functional capacity
ADL
M coordination
Sport performance
DECREASE
Falls

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2
Q

Stretching Types

A

Static
Dynamic
Ballistic
Proprioceptive Neuromuscular Facilitation(PNF)

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3
Q

Static Stretch

A

Stand, sit, lie still and hold 45sec

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4
Q

Dynamic stretches

A

Controlled movements prepare M

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5
Q

Ballistic Stretches

A

Uses momentum of moving body/limb

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6
Q

Proprioceptive Neuromuscular Facilitation (PNF)

A

Most effective
CONTRACT RELAX(CR)
-Contract target M 5sec,relax and then stretch muscle
CONTEACT-RELAX AGONIST CONTEACT(CRAC)
-contract target M 5sex, relax and stretcg muscle while contracting antagonist M 5sec

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7
Q

Visoelastic

A

Degree of M contraction from Stretch reflex
RELAXATION:constant strain dec stress
CREEP: constant stress inc strain

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8
Q

Passive stretch

A

Target M doesnt contract

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9
Q

Active

A

Lengthened M contracts
For Rehab

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10
Q

Before sport

A

Active dynamic stretches promote blood flow to M before activity

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11
Q

After Sport

A

Stretching helps reduce accumulation of lactic acid

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12
Q

Stretching

A

Improve circulation
M Flexibility
ROM

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13
Q

Does Warm up affect Flexibility

A

Active WU inc M temp and dec M stiffness
Not inc Rom

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14
Q

How often should flexibility ex be performed?

A

2days/wk 10min to maintain Flexibility for Pa and performance of ADL

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15
Q

Should stretching be painful

A

Not beyond pain free ROM
Just mild discomfort

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16
Q

Don’t hold breath while stretching?

A

Deprives M of oxygenated blood they need

17
Q

Balance

A

DECREASE
Num falls
Num ankle sprains in atheletes

18
Q

How to progress balance

A

Decrease BOS
Close eyes
Tilt head back
Unstable surface

19
Q

Good proprioception and balance depends on

A

Muscle strength
Endurance
Flexibility
Coordination
Reflexes