Flexibility and Mobility Program Design Flashcards
“range of motion at a joint”
flexibility
Training principles applied to flexibility programs are ___ and ___ ____
specificity and progressive overload
joint and action specificity would be considered a ____ training principle for flexibility
specificity
stretch, duration number of reps, and pain free ROM are considered parts of a _____ ____ training principle for flexibility training
progressive overload
Major Factors Limiting Gains in Flexibility:
- ____ and ___ structure (47%)
- Elasticity of ____ tissue and _____ (41%)
- Elastic limits of ___ and _____ (10%)
- ____ (2%)
bone and joint; muscle tissue and fascia; ligaments and tendons; skin
Other factors that may limit flexibility? (5)
- warm-up
- gender
- age
- activity level and strength of muscle group
- body type
“ROM available at a joint with use of an external force”
passive flexibility
“ROM available at a joint by contraction of the agonist muscle”
active flexibility
____ stretching provides a stretch to the antagonist group
active
what type of stretch requires flexibility and strength?
active
“slow sustained muscle lengthening at or near maximal tolerable length - no movement”
static stretching
In static stretching, the ____ ____ adapts and the stretch reflex is lengthened
muscle spindle
____ stretching is used to prepare the body for activity - useful at the beginning of a workout
dynamic
benefits of dynamic stretching? (3)
- increased temp
- multijoint/multiplanar
- functionally based and sport specific
____ stretching is a type of dynamic stretching that involves use of momentum and more rapid, bouncing movements
ballistic
ballistic stretching triggers the ___ ___ reflex, however, it is usually not recommended
myotatic stretch
____ ____ ___ was originally used in rehabilitation settings.
proprioceptive neuromuscular facilitation (PNF)
What is the contract-relax 4 step sequence in PNF?
- passively stretch muscle at end of ROM for 10-30 seconds
- isometrically contract muscle against resistance for 5-10 seconds
- passively taken to end ROM again
- repeat as required
PNF stimulates the ____ which then causes the muscle to relax via _____ ______
GTO; autogenic inhibition
what incorporates the “dimmer switch” theory?
PNF
Canadian Guide to PA does not include any _____ suggestions.
flexibility
FITT for flexibility?
F: min 2-3x/wk
I: to point of tightness or slight discomfort
T: 10-30 sec, 2-4 sets (get 60sec per stretch)
T: combination of active, passive, static & PNF
what is cross syndrome?
pattern of weak and tight muscles
eg. tight upper traps and pectoralis muscles and weak cervical flexors and rhomboid/lower trap
