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ETP Test 4 > Flexibility and Balance > Flashcards

Flexibility and Balance Flashcards

1
Q

Flexibility and Health

A

Often-neglected component of fitness; Importance to health is not well researched; Extremes: Ankylosis and Hypermobility

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2
Q

What Is Flexibility?

A

Ability to move through a full ROM

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3
Q

Types of Flexibility

A

Static and Dynamic

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4
Q

ROM is affected by… (What is Flexibility?)

A

joint structure and tightness of soft tissue

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5
Q

Factors Affecting Flexibility

A
  • Joint structure
  • Soft tissue tightness
  • Body composition
  • Age
  • Sex
  • Physical activity and inactivity
  • Muscle temperature
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6
Q

Flexibility Exercise (Stretching)

A

Joint ROM or flexibility can be improved across all age groups by engaging in flexibility exercises; The ROM around a joint is improved immediately after performing flexibility exercise; Postural stability and balance can also be improved by engaging in flexibility exercises (Especially when combined with resistance exercise)

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7
Q

How long does it take for ROM around a joint to be improved?

A

Chronic improvement after about 3–4 wk of regular stretching at a frequency of at least 2–3 times ∙ wk−1

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8
Q

Dynamic Flexibility (Assessing Flexibility)

A
  • Measure resistance during muscle elongation

- Impractical lab test

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9
Q

Static Flexibility (Assessing Flexibility)

A

-Direct and indirect measures of ROM

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10
Q

Direct Measure of Static Flexibility

A

Measure joint ROM in degrees; Measurement devices (Goniometer, Flexometer, Inclinometer)

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11
Q

Indirect Measures of Static Flexibility

A

Linear measurement; Sit-and-reach test (Moderately related to hamstring flexibility, Poorly related to low back flexibility); Skin distraction test

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12
Q

Variations of Sit-and-Reach Test

A
  • Standard: box, 26 cm start
  • V-sit or YMCA: yardstick, 15-inch (38 cm) start
  • Modified: box, start relative to arm length
  • Back-saver: box, single leg, 26 cm start
  • Modified back-saver: bench, single leg, 26 cm start
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13
Q

Skin Distraction Test

A
  • Low back flexibility
  • 0 cm mark: lumbar spine at level of posterior superior iliac spine
  • 15 cm mark
  • Maximal trunk flexion
  • Measure new distance between marks
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14
Q

Older Adults: Chair Sit-and-Reach

A
  • Start: client sits at edge of 17-inch (43 cm) chair
  • Test: 1 leg is extended, heel on floor, ankle dorsiflexion; trunk flexion to reach toes
  • Score: measure reach from toe (beyond toe = +; short of toe = −)
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15
Q

Older Adults: Back Scratch

A
  • Start: client standing
  • Test: client reaches over shoulder and down back while reaching up the middle of the back with other hand
  • Score: measure from middle finger to middle finger (overlap = +; gap = −)
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16
Q

Flexibility Training

A

Stretching improves flexibility and ROM (Chronic improvement after about 3–4 wk of regular stretching at a frequency of at least 2–3 times ∙ wk−1); Individualized programs; Use assessments (flexibility and lifestyle) to identify muscle groups most in need

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17
Q

Training Principles Applied to Flexibility Programs

A
  • Specificity: Joint specific
  • Overload: stretch beyond resting length but not beyond pain-free ROM
  • Progression: Gradual overload, Stretch duration, Number of repetitions
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18
Q

Types of Flexibility Training

A

Ballistic methods or “bouncing” stretching, Dynamic or slow movement stretching, Static stretching, Active static stretching, Passive static stretching, Proprioceptive neuromuscular facilitation (PNF)

19
Q

Ballistic methods or “bouncing” stretching

A

Uses the momentum of the moving body segment to produce the stretch.

20
Q

Dynamic or slow movement stretching

A

A gradual transition from one body position to another, and a progressive increase in reach and range of motion as the movement is repeated several times.

21
Q

Static stretching

A

Slowly stretching a muscle/tendon group and holding the position for a period of time (i.e., 10–30 s). Static stretches can be active or passive.

22
Q

Active static stretching

A

Holding the stretched position using the strength of the agonist muscle as is common in many forms of yoga.

23
Q

Passive static stretching

A

Assuming a position while holding a limb or other part of the body with or without the assistance of a partner or device (such as elastic bands or a ballet barre).

24
Q

Proprioceptive neuromuscular facilitation (PNF)

A

Take several forms but typically involve an isometric contraction of the selected muscle/tendon group followed by a static stretching of the same group (i.e., contract-relax).

25
Q

Physiology of Active vs. Passive Stretching

A

Passive: Targeted muscle does not contract, Viscoelastic relaxation VS. Active:
Lengthened muscle contracts during stretch, Increased actual muscle length (stimulate sarcomere production)

26
Q

Advantages of PNF

A

Potentially more effective

27
Q

Limitations of PNF

A

Requires partner with knowledge of technique; Overstretching can cause injury

28
Q

Neurophysiological Hypothesis

Physiology of PNF Stretching

A

Inhibition of stretch reflex and increased GTO activity

29
Q

Viscoelastic Hypothesis

Physiology of PNF Stretching

A

Increased elastic and viscous deformation and viscoelastic stress relaxation

30
Q

Enhanced stretch tolerance (Physiology of PNF Stretching)

A

Analgesic effect of stretching

31
Q

Ballistic Stretching

A
  • Jerky, bouncing movements
  • Muscle spindles detect change in muscle length and contraction speed (Spindle activity is directly proportional to speed of movement, Evokes stretch reflex (increase resistance to stretch)
  • Increased muscle strain, risk of injury (Potential benefit for pre-exercise warm-up)
32
Q

Constant Angle vs. Constant Torque Static Stretching

A

Constant angle: Stress relaxation response
Constant torque: Viscoelastic creep: elongation of muscle–tendon unit
(Both increase ROM, but constant torque also decreases muscle–tendon stiffness)

33
Q

Pre-activity Static Stretching

A
  • No evidence of injury prevention (Some suggestion that it may decrease eccentric-induced DOMS when performed after exercise)
  • Will decrease maximal strength and power (Not recommended before these events)
34
Q

Low Back Pain Prevention Program: Traditional Approach

A
  • Stretching: increase ROM of hip flexors, hamstrings, low back extensors
  • Resistance training: strengthen abdominals and low back
35
Q

Developing Lumbar Stability

A
  • Bracie (isometric contraction of abdominal wall and low back muscles).
  • Maintain neutral spine during activity.
  • Avoid end ROM of trunk during exercise.
  • Emphasize muscular endurance rather than strength.
36
Q

Balance as a Fitness Component

A
  • Emerging trend
  • Component of functional fitness for older adults
  • Neuromotor training for older adults (Balance and agility, Gait, Coordination and proprioception)
37
Q

Benefits of Balance Training

A
  • Prevent falls
  • Perform activities of daily living
  • Maintain functional independence
  • Athletes: reduce risk of sprains and related injuries
38
Q

Types of Balance

A
  • Static
  • Dynamic
  • Reactive
  • Functional
39
Q

Balance Models

A
  • Reflex
  • Hierarchical
  • Dynamic (Visual, Somatosensory, Vestibular)
40
Q

Indirect (Field) Measures of Static Balance

A
  • Romberg tests
  • Unipedal stance test
  • Reactive balance tests (Nudge test, Postural stress test)
  • Clinical test of sensory integration: modified Romberg tests
41
Q

Indirect (Field) Measures of Dynamic Balance

A
  • Functional reach tests
  • Timed up and go tests
  • Star excursion balance test
  • Gait velocity test
42
Q

Direct (Laboratory) Method of Balance Assessment

A
  • Computerized force plates
  • Anteroposterior and mediolateral coordinates of center of pressure are derived
  • Provides data about postural sway, steadiness, and weight distribution
  • Costly systems
43
Q

Recommended Activities to Improve Balance

A
  • Resistance training
  • Stretching
  • Activities of strength and balance: Pilates, Yoga, Tai chi, Dance
44
Q

Devices or Training Aids for Balance

A
  • Balance discs
  • Foam pads and rollers
  • Balance boards
  • Stability balls
  • Computerized balance training systems

ETP Test 4 (6 decks)

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