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Kin 281 final > Flexibility > Flashcards

Flexibility Flashcards

1
Q

Flexibility

A

ability to move the joints through their full ROM. depends on joint structure, length and elasticity of connective tissue, and nervous system activity

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2
Q

Agonist

A

muscle in state of contraction, opposed by the antagonist muscle

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3
Q

Antagonist

A

muscle that opposes the action of another muscle

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4
Q

True ROM

A

ROM that is observed at a specific joint and isolated to that specific joint. we want true ROM during flexibility and resistance training

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5
Q

Apparent ROM

A

ROM that is observed at a specific joint but is not isolated to that joint, rather the motion involves movement within other joints in the kinematic chain

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6
Q

Benefits of flexibility and stretching (11)
increased
improved
improved
joint
prevention
maintenance
relief
relief
relax
improved
injury

A
  1. increased ROM
  2. improved performance
  3. improved quality of life, especially for those aging
  4. joint health
  5. prevention of lower-back pain and injuries
  6. maintenance of good posture and balance
  7. relief of aches and pains
  8. relief of muscle cramps
  9. relaxation
  10. improved impaired mobility
  11. injury prevention
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7
Q

factors affecting flexibility (6)

A
  1. Bone structure
  2. Tissue
  3. Muscle tissue
  4. Tendons and ligaments
  5. Proprioceptors
  6. Age
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8
Q

Bone structure

A

joint type
- hinge (limited ROM, flexion/extension)
- ball and socket (extensive ROM, flexion extension circumduction ext/int rotation abduction adduction

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9
Q

soft tissue

A

anything that cause shortening of soft tissues will decrease ROM
examples:
- injuries, change elasticity
- improper training techniques, training through limited ROM
- sedentary life, results in shortening of muscles and ligaments
- poor posture

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10
Q

soft tissues
what does excessive muscle and fat mass do to ROM?

A

decreases ROM

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11
Q

soft tissues
what does lengthening of soft tissues do to ROM?
what is an example of lengthening soft tissues

A
  1. increase ROM
  2. Regular stretching! this will elicit lengthening muscles and connective tissues
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12
Q

How does age affect flexibility?

A

fibrosis! fiber degeneration:( but regular stretching can combat most of this, Fibrosis = decrease ROM

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13
Q

flexibility and sex?

A

in some joints females tend to have greater ROM than males

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14
Q

pregnant client flexibly caution

A

For pregnant women, their ligaments are being prepared to be more ready to lengthen, that means we DONT want for them to be aggressively stretching

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15
Q

Proprioceptors (2)

A
  1. muscle spindles
  2. Golgi tendon organ
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16
Q

Muscle spindles!

A

proprioceptors that run PARALLEL to muscle fibers, monitoring the amount and rate of change in muscle length
- They are VERY SENSITIVE TO FAST STRETCHES

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17
Q

what happens during rapid stretching movements?

A

muscle spindles cause a stretch reflex! that means the stretched muscle contracts as the antagonist muscle relaxes. this is to protect the muscles from tearing! thanks muscle spindles

18
Q

how can we achieve a greater stretch?

A

by not activating the muscle spindles! SLOW and CONTROLLED MOVEMENTS to achieve a greater stretch

19
Q

Golgi Tendon organs

A

mechanoreceptors found near the musculotendinous junction. Sensitive to INCREASES in MUSCULAR TENSION… why? because increase in muscle tension causes that muscle to reflexively relax (decreasing tension)

20
Q

(GTO)
Reciprocal inhibition

A

relaxation in the muscle opposing the muscle experiencing increased tension, thereby limiting further movement and increases in tension

21
Q

(GTO)
Autogenic inhibition (used in PNF stretching)

A

actively contract a muscle immediately before stretching it, we experience greater relaxation in the muscle

22
Q

How is flexibility improved? (4)

A
  1. increased extensibility of connective tissue
  2. decreased muscular tension RESULTING IN MUSCULAR RELAXATION
  3. increased coordination of body segments
  4. strengthening of the agonist!
23
Q

80% of Canadians suffer from low-back pain, how is this caused?

A

low back pain is caused by muscle imbalances between the abs and posterior spinal muscles, this results in poor spinal alignment that puts pressure on nerves.

24
Q

what can help with low back pain?

A

strength and flexibility in the back, pelvis and thighs may help to prevent low back pain
- good hip and knee flexibility protect the spine from excessive motion during daily living activities

25
Q

what could be causing poor posture, as well as aches and pains due to this?

A

a decrease in flexibility can cause poor posture and subsequent aches and pains that lead to limited and painful joint movement

26
Q

4 types of posture alignment?

A
  1. ideal alignment
  2. Kyphosis lordotic posture (jutting chin, anterior pelvic tilt)
  3. flat back posture (pelvis tucked, back flatter than usual)
  4. sway-back posture (Pelvis forward, back swayed back, head forward)
27
Q

how can stretching improve performance?

A

stretching may allow you to assume more efficient body positions and exert force through a greater ROM

28
Q

conflicting views involving static stretching

A

static stretching before performance can have detrimental effects by disturbing proprioceptors and interfering with motor control during exercise
typically dynamic stretching before exercise, static after

29
Q

if a client is experiencing soreness in a joint, and pain in muscles surrounding that joint, what could be the problem?

A

tight muscles and tissues surrounding a joint subjects the joint to ABNORMAL stresses that include joint deterioration and abnormalities in joint lubrication, and pain and further joint injury.

30
Q

if a client is experiencing soreness in a joint, and pain in muscles surrounding that joint… what are some examples

A

scenario: tight muscles around joint (knee)
- tight muscles are putting pressure on the clients knee, quad can pull knee out to the side

tight quad muscles are one of the best starting places for knee pain
other ex.
- IT band issue
- knee cap tracking issue
- Patellofemoral pain syndrome (PFPS) knee pain often due to tight surrounding muscles

31
Q

stretching and blood pressure!!!!! CONCLUSION

A

Blood pressure was lower after an 8-WEEK stretching program compared to brisk walking, thought to have lengthened and opened up channels and helped with mental health

32
Q

Relaxation and cool down benefits

A
  • helps relieve mental stress and tension, SLOWS BREATHING RATE, LOWERS BLOOD PRESSURE
  • fatigued muscles tend to contract to shorter length. including flexibility in cool down returns muscles to their normal resting length
33
Q

Stretching can generally be classified as either ______ or _______ stretching

A
  1. Passive: something helping you, technique where muscles are stretched by externally applied force
  2. Active: involves opposing muscles, technique where muscles are stretched by contraction of opposing muscles
34
Q

4 types of stretches

A
  1. PNF
  2. Static
  3. Dynamic
  4. Ballistic
35
Q

PNF stretching

A
  1. involves passive and active actions
  2. a limb is actively and slowly taken to its end point
  3. participant then preforms a maximal stretch contraction against partner resistance
  4. then with the muscle further relaxed, the participant tried to move the limb to another another point and performs another further contraction
    (6 second for contraction, 15-30 second hold)
36
Q

static stretching

A

slowly stretch to a point of slight discomfort, CONSTANT END POSITION help without movement
- relaxation and elongation of muscle
- does not elicit stretch reflex

37
Q

Dynamic stretching

A

involves activity specific movements
utilizes speed and movement but avoids bouncing
CONTROLLED MOVEMENT at end range
Develops active flexibility
- should not elicit stretch reflex

38
Q

Ballistic stretching

A

bouncing in and out of a stretched position
involves active muscular effort
end position not held
usually triggers stretch reflex
causes larger uncontrollable amounts of momentum

38
Q

FLEXIBILITY TRAINING CONTINUUM / GUIDELINES

A
  1. stretching ONCE per week = maintains flexibility
  2. Stretching TWICE per week = Improves flexibility
  3. CANADA PA GUIDE recommends = 4-7 days per week
39
Q

STRETCHING GUIDELINES (4)

A
  1. progress general to specific ( bigger movements first)
  2. Progress from major joints to specific joints)
  3. Once gains are made with static stretching, progress to dynamic stretching
  4. Stretch actively through full ROM before using an external force
40
Q

FLEXIBILITY FITT

A

Warm up 5-10 min or following endurance or strength training workout (5-10 min aerobic workout)

Frequency: 2-3 days per week (minimum); 4-7 days per week (ideal)
Intensity: Stretch to the point of mild discomfort, not pain
Time: All stretches should be held for 15-30 sec and performed at least 2-4 times
Type: stretching exercises that focus on major groups

41
Q

S.A.M. PRINCIPLE

A

S = stability (what needs to stay still and stable)
- specific to a joint and direction of movement
- stability maintained throughout stretch
- stability proximal and distal to the joint

A = Alignment (what should be lined up)
- should mirror positioning in activity
- alignment ensures proper stability and movement

M = movement (what is moving)
- slow and smooth
- isolated to joint and direction of movement
- should not disrupt stability and alignment

Kin 281 final (3 decks)

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