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Origym level 2 > Flexibility > Flashcards

Flexibility Flashcards

1
Q

Define flexibility:

A

range of movement at a JOINT or JOINTS and is influenced joint structure, the shape of the BONES/CARTILAGE, length/elasticity of the MUSCLES that cross the joint

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2
Q

What exercises are good for flexibility?

A

dance, gymnastics, martial arts

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3
Q

What types of exercise are bad for flexibility?

A
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4
Q

What is the name of the process by which muscles shorten and you lose flexibility?

A

adaptive shortening

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5
Q

What does R.O.M stand for?

A

range of motion

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6
Q

Define R.O.M.

A

amount of motion available at a specific joint

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7
Q

Name the 5 factors that affect flexibility

A

age, heredity, gender, fashion, temperature, exercise history

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8
Q

What are the three methods of stretching?

A

active, passive, facilitated

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9
Q

Define active stretching

A

involves effort from the individual to stretch

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10
Q

define passive stretch

A

usees an external force or prop to stretch the target muscle

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11
Q

define facilitated stretch

A

uses an isometric contraction of the target muscle to prepare it to stretch

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12
Q

What is a dynamic stretch?

A

a warm up stretch

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13
Q

What does a dynamic stretch do?

A

takes a muscle through a wide range of movement without stopping in the fully extended position

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14
Q

Give an example of a dynamic stretch

A

swinging the leg forward from the hips in alternative high kicks (stretches the hamstrings)

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15
Q

dynamic exercises should do what?

A

mimic the exercise that will follow

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16
Q

lunge with twist, squat to overhead reach, posterior step with overhead reach, squat to overhead reach with twist are all ____ stretches?

A

dynamic stretches

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17
Q

how many sets of dynamic stretches should you do?

A

1-2 sets

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18
Q

how many types of dynamic stretches should you do?

A

3-5 different types

19
Q

how many reps of dynamic stretches should you do?

A

10-15 reps

20
Q

What are ballistic stretches

A

involves momentum and bodyweight to stretch a muscle beyond its normal point of bind

21
Q

What do ballistic stretches involve

A

repetitive bouncing movements

22
Q

What are static stretches

A

cool down stretches

23
Q

How many types of static stretches are there

A

upper body and lower body

24
Q

Define static stretches

A

little to no movement. Muscle is stretched to point of bind (end of range). Position held with no bouncing

25
Q

Maintainance and development stretches are dynamic, static, or ballistic?

A

static

26
Q

Maintainance stretches are held for how long`

A

10 to 15 seconds

27
Q

developmental stretches are held for how long

A

30 seconds

28
Q

What are developmental static stretches for

A

usually increased incrementally. Great care should be taken not to stretch cold muscles or force them

29
Q

How many elements of Proprioceptive Neuromuscular Facilitation (PNF) stretches are there

A

there are 6 elements

30
Q

Resistance, irradiation, traction, manual pressure, the stretch reflex, approximation are all part of what?

A

PNF

31
Q

How many types of the PNF method are there?

A

there are 3

32
Q

What are the three types of PNF stretch?

A

contract-relax, direct contraction, recipricol relaxation

33
Q

What is a hold-relax stretch

A

Used to facilitate the relaxation of the muscles to gain range of motion.

34
Q

What method does a hold-relax stretch use?

A

Method uses an isometric contraction rather then an isotonic one

35
Q

Where does the Golgi tendon organ lie?

A

Lies in the tendon of a muscle that mediates the stimulation of inhibitory interneurons in the spinal cord

36
Q

What 2 types of contract-relax are there

A

direct contraction, reciprocal relaxation

37
Q

What is the contract-relax-anatagonist-relax stretch?

A

muscle is stretched for 3-6 seconds, the antagonist muscle will contract for 3-6 seconds and then the joint is pushed into new range

38
Q

What are the advantages of the contract-relax-antagonist-contract stretch

A

large increase in range of motion

39
Q

What are the disadvantages of the contract-relax-antagonist-contract stretch

A

for most exercise a partner is needed

40
Q
  1. The person who is to be stretched assumes the position. The PT places the person into a stitched position. This is called their point of bind. 2. The person then contracts the stretched muscle (60-80% effort) for 3 - 6 seconds while the PT inhibits the movement. NB: The force of the contraction should be relevant to the condition of the muscle. Ensure the person does not apply a maximum effort! 3. The person then relaxes the muscle, immediately the PT cautiously pushes passed the persons current “point of bind” and normal range of movement approximately for a further 5-20 degrees. Allow 30 seconds of recovery (whilst in the new bind). Repeat the procedure 2 - 4 times.

What is this methodology for?

A

contract-relax-antagonist-contract stretch

41
Q

What are the three neuromuscular mechanisms?

A

PNF stretching: the role of the stretch reflex, PNF stretching: autogenic inhibition, PNF stretching: reciprocal inhibition

42
Q

When to stretch?

A

before a workout (dynamic)

after a workout (static)

43
Q

Considerations when flexibility training include:

A

Avoid any developmental or ballistic stretches during pregnancy because of the softening effects of relaxin.

Do not force a stretch if the movement is inhibited by a bony block.

Avoid stretching the muscles surrounding a fracture site for 8-12 weeks post-injury.

Stop stretching if any sharp muscle or joint pain occurs.

Stop stretching if any muscle cramps occur.

Do not stretch joints or tissue that is infected.

Avoid stretching any muscle or joint that is acutely inflamed.

Do not stretch any bruised or sore muscles if the cause was over-stretching

44
Q
A

Origym level 2 (8 decks)

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