Flexibility and Stretching Flashcards
1
Q
Flexibility
A
- Possible ROM of a joint and it’s surrounding structure, including muscle groups
(increased ROM is desired because it adds value to dane lines.)
2
Q
Why stretch?
A
- prevents injury
- improve movement efficiency
- increase extensibility of muscles increasing ROM
- improve coordination between muscle groups
- encourage relaxation of muscles
- decrease muscle tightening after exercise
3
Q
Flexibility at joints are restricted by:
A
- joint shape
- tight ligaments
- tight joint capsule
4
Q
Flexibility of muscles are restricted by:
A
- contracted muscles and muscle tension
- previous injuries and a build up of scar issue
- genetic makeup
5
Q
Factors affecting flexibility
A
- Exercise - active people tend to be more flexible than those with sedentary lifestyles
heat /cold - the outside temp can make a difference to ROM - Warming-up - flexibility is more easily achieved after an adequate warm up period
- Body alignment - correct alignment helps to stretch out ligaments and relax muscles
- Age - muscle elasticity decreases with age
- Sex - possibly because of different training experiences during childhood, girls seem more flexible in most joints, compared with boys
- Specificity - flexibility is specific to each joint and the muscles around it
- Emotional strain - stress can cause tension on muscles
6
Q
When to stretch
A
- Warm up: gentle rhythmic activity to increase muscle temp and reduce trauma caused by not stretching
- Cool down: helps relax and lengthen worked muscles returning to resting homeostasis
7
Q
Ballistic Stretching
A
- quick bouncing actions moving joint past ROM
8
Q
Static/passive stretch
A
- flexibility is improved by reducing muscle tension.
- Gradual stretching of muscle using controlled force to a point and held for 30 secs.
9
Q
Types of static stretching
A
- Easy stretch: hold stretch for at least 30 seconds after which tension should have decreased to some degree. (decrease due to relaxation of stretch reflex allowing elongation of muscle
- Developmental stretch: continuation of easy stretch where the stretch is repeated with increase in tension. 30 second hold allowing muscle to stretch.
10
Q
Dynamic stretching
A
- used in warm up and preferred during recovery from overuse injuries.
- suitable before class and for stretching muscle groups that cross major joints (hips etc)
- rhythmic movements of major muscles, exploring ROM used in class as well as gentle reps of skills preferred in class.
11
Q
Proprioceptive Neuromuscular Facilitation (PNF) stretching
A
- static stretch followed by an isometric contraction of muscle against an immovable resistance. Then stretched further and action repeated (held for 6 seconds)
12
Q
PNF stretching should occur with the following precautions;
A
- after total body warm-up
- isometric contraction should never be explosive
- partner should provide some resistance only in isometric phase and mild resistance in static stretch phase
- isometric contraction should involve a gradual increase in effort in the first 2 secs then sustained for 4 secs
13
Q
Overstretching
A
- occurs from over-enthusiasm and inexperience
- feeling of tension or mild pain, which intensifies the longer the stretch is held.
- can lead to permanent damage to joints, muscles, legs, tendons therefore shouldn’t be promoted. (should be discouraged and not done in class)
14
Q
Stretch-reflex
A
- built in bodyguard against damage to the muscle by sudden over-stretching.
- when stimulated, stretch reflex sends message to muscle, telling it to contract and resist stretch.
15
Q
Functional Flexibility
A
- should be developed in conjunction with muscle strength, stamina and stability to safeguard against injury
- possible for joints to be over flexible where muscle strength is not sufficient to control extra movement
