Flexibility Flashcards
Flexibility benefits
INCREASE
M flexibility
Posture
Gait
Functional capacity
ADL
M coordination
Sport performance
DECREASE
Falls
Stretching Types
Static
Dynamic
Ballistic
Proprioceptive Neuromuscular Facilitation(PNF)
Static Stretch
Stand, sit, lie still and hold 45sec
Dynamic stretches
Controlled movements prepare M
Ballistic Stretches
Uses momentum of moving body/limb
Proprioceptive Neuromuscular Facilitation (PNF)
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
Visoelastic
Degree of M contraction from Stretch reflex
RELAXATION:constant strain dec stress
CREEP: constant stress inc strain
Passive stretch
Target M doesnt contract
Active
Lengthened M contracts
For Rehab
Before sport
Active dynamic stretches promote blood flow to M before activity
After Sport
Stretching helps reduce accumulation of lactic acid
Stretching
Improve circulation
M Flexibility
ROM
Does Warm up affect Flexibility
Active WU inc M temp and dec M stiffness
Not inc Rom
How often should flexibility ex be performed?
2days/wk 10min to maintain Flexibility for Pa and performance of ADL
Should stretching be painful
Not beyond pain free ROM
Just mild discomfort
Don’t hold breath while stretching?
Deprives M of oxygenated blood they need
Balance
DECREASE
Num falls
Num ankle sprains in atheletes
How to progress balance
Decrease BOS
Close eyes
Tilt head back
Unstable surface
Good proprioception and balance depends on
Muscle strength
Endurance
Flexibility
Coordination
Reflexes
