Flexibility and Stretching Flashcards
Why is flexibility training important according to professionals
important to achieve advanced endurance
And optimum performance in the goal
What are benefits of flexibility traning
improved performance reduced potential of injury decrease risk of low back pain increased agility increased blood flow to joint
What can flexibility optimize?
Range of Motion
what can flexibility increase that will protect again injury?
joint stability
What type of training is flexibility independent to ?
strength training
what does strength and flexibility training improve the quality of
movement across joints
Muscles that work out should also……
STRETCH!
What is the reason you need to stretch if you also work out or do strength training?
A work out can cause micro trauma to the muscle which contributes to muscle strains or other over use injuries
How can you avoid muscle strains and overuse injuries from working out
Stretching – can help prevent shortening of the muscle which contributes to muscles strains or other overuse injuries
what will happen if you do not have flexibility training to strength training/ work out
flexibility training can weaken the muscle and connective tissue and places joints/muscles at risk for injuries
How can you prevent injury from flexibility training?
strengthen the muscle surrounding a stretched joint to stabilize the joining and improve muscular function
What two types of flexibility are there
Dynamic and Static
What is Dynamic Flexibility
the speed attained within range of motion at the joint during physical performance
What are examples of dynamic flexibility
the movement for pitching a baseball, punching an opponent, martial art kick
What does dynamic static involve ?
musculature system and the surrounding joints and its ability to overcome resistance to motion
What is Static/passive flexibility
the maximal range of motion of a joint during passive movement induced by and external source
Which range of motion is larger dynamic or static?
Static flexibility
What are examples of tools you can use for Static flexibility
a partner gravity equipment
what is stretch reflex?
Sensory organs in the muscle and tendons surrounding joint are joint protective mechanisms which are activated when muscle is stretched
What are the two sensory organs involved in monitoring the muscle tightness
muscle spindle cells
Golgi tendons organs– GTO
Where is the location where stretch reflex happens
muscle spindles which lie parallel to the muscle fibers
the spindles are sensitive to changes in muscle length
what are spindles sensitive to
changes in muscle length
When the muscle stretches what happens to the muscle spindles
the muscle spindles send signals to the spinal chord
the spinal chord sends signals to the muscle telling it to contract
Why would the muscle contract
to protect the muscle from potential tissue danger
What’s an example of stretch reflex?
when physician taps a patients knee
The greater the stretch the …… the response of the muscle spindles and the resultant muscle contractionin
greater…..
When is the GTO engaged ?
when there is lengthening reaction
Where are GTO are located?
In the muscle tendons junction
How does GTO activate?
when the tension of a tendon is increased as a result of muscular contraction
What doe the GTOs do when muscular tension increases?
send inhibitory signals to the muscle
This process of inhibiting signals causes muscle to relax and protect the muscle and tendons from tearing
what are the most general categories of flexibility
Dynamics
Static
Ballistic
Proprioceptive neuro muscular facilitation PNF
Dynamic stretching
consists of controlled movements which increase in range and speed so that you gradually reach your full range of motion and speed of movement
When is dynamic stretching done?
after a warm up and before workout
Dynamic stretching mimics……
the activity that is to be performed
What is Static Stretching
develops static flexibility and uses slow controlled movements through a full range of motion
How is the static stretch peformed?
by holding a position using a part of the body, the assistance of a partner or some other apparatus like a pole or the floor
What are examples of static stretching
lifting one leg up and holding it with the hand
What are benefits of static stretching
helps relieve muscle spasm due to exercise used for cooling down after a workout to reduce fatigue and soreness
What is Ballistic Stretching
uses momentum of the body to force a stretch past the normal range of motion
What does balistic stretching incorporate?
bouncing and jerky movements
Examples of ballistic stretching
bouncing down to touch your toes
does ballistic training contribute to flexibility
NO
How can ballistic training cause injury
Can cause injury because the repeated activation of the stretch reflex causes muscles to contract which can lead to injury
What is PNF
Proprioceptive neuromuscular facilitation : advanced stretching tech used by physical therapist or when high degrees of both passive and dynamic flexibility are required for performance—-
What is an example of PNF
Martial Arts Ballet Gymnastics kickboxing
How is PNF related to isometric contractions
PNF is passive stretching with isometric contractions (a contraction in which there is no change in muscle length or joint movement) with a partner or object of resistance
How does PNF achieve a greater range of motion
PNF uses the stretch reflex and lengthening reaction
what is the PNF TECHNIQUE
CONTRACT RELAX METHOD
What is a contract relax method
uses passive stretch and isometric contractions followed by muscle relaxation and passive stretching to the new range of motion
What is an example of PNF technique- contract relax method?
stretch hamstring :First passively take the stretch to point of tightness > Isometrically contract the hamstrings by using this muscle fo apply force against an object or partner
what does the increased tension within the muscle generate by an isometric force contraction?
activated GTO
what does the GTO trigger
lengthening reaction and inhibits further contraction
What happens when isometric contraction is stopped
the muscle The muscle is still inhibited from further contraction and able to lengthen further
What is the recommendation for PNF
1-5 reps no ore than 3-5 times a week
What are exercise for PNF CONTRACT-RELAX METHOD
- Passive stretch 15 sec
- Isometric Contraction 7-15 secs
- Passive Stretch to new end for 15 sec
Repeat 1-5 times
