Flexibility Flashcards
Three major types of activities that can accomplish efficient warm-up
General warm-up
Activity-specific warm-up
Passive warm-up
General warm-up
rhythmic and continuous movement and callisthenic exercises (Running, cycling, and jumping rope)
Activity-specific warm-up
a movement that is actually a part of the main physical activity
Passive warm-up
hot shower, a massage, and heat applications
Flexibility
the ability of your joints to move through a full range of motion
3 phases of flexibility
Corrective, active, and functional flexibility
Corrective Flexibility
designed to correct muscle imbalances and improve joint ailments
More than 30% of sports injuries are due to a lack of a warm-up. True or False?
True
Which of the following is NOT a type of passive warm-up?
a) Heat application
b) Hot shower
c) Massage
d) Stretching
Stretching
Because a warm-up can improve flexibility, stretching should be done after the warm-up. True or False?
True
What are the three types of flexibility?
Corrective, active, and functional flexibility
Where should a client with arthritis start on the flexibility continuum?
At the corrective flexibility phase of the flexibility continuum
Which of the three phases belongs to the flexibility continuum?
a) Functional flexibility
b) Ballistic flexibility
c) Active flexibility
d) Corrective flexibility
Functional flexibility, active flexibillity, and corrective flexibility
What is SMFR, and what does the acronym stand for?
It stands for Static stretching and self-myofascial release and is the technique involved in corrective flexibility.
Which three factors should be included in the design of a training program?
a) Breathing
b) Running
c) Posture
d) Warming up
Breathing, posture, and warming up
What is the purpose of the corrective flexibility phase?
To correct muscle imbalances and improve joint ailments
Active flexibility
The second phase of the continuum entails using SMFR and active-isolated stretching to improve the efficiency of neuromuscular (nerve and muscular) interactions.
Functional flexibility
Allows individuals to achieve maximum soft tissue and neuromuscular control extensibility through dynamic stretching and SMFR.
What are the different forms of stretching?
Static, active, proprioceptive neuromuscular facilitation, dynamic, and ballistic
Static stretching
slow and sustained stretching to increase movement at the corresponding joint
Passive stretching
A form of static stretching that requires assistance
Active stretching
The person who is stretching supplies the force of the stretch
Proprioceptive neuromuscular facilitation stretching
A technique to relax muscles with increased activity but has been expanded to improve the range of motion
Dynamic stretching
Controlled arm and leg exercises that gradually increase the speed of movement, range of motion, and extensibility.
Ballistic stretching
quick jerking and bonce-like movement on the resistant tissue
