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F & H > Flexibility and Stretching > Flashcards

Flexibility and Stretching Flashcards

1
Q

Why is flexibility training important according to professionals

A

important to achieve advanced endurance

And optimum performance in the goal

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2
Q

What are benefits of flexibility traning

A 
improved performance 
reduced potential of injury
decrease risk of low back pain 
increased agility 
increased blood flow to joint
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3
Q

What can flexibility optimize?

A

Range of Motion

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4
Q

what can flexibility increase that will protect again injury?

A

joint stability

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5
Q

What type of training is flexibility independent to ?

A

strength training

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6
Q

what does strength and flexibility training improve the quality of

A

movement across joints

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7
Q

Muscles that work out should also……

A

STRETCH!

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8
Q

What is the reason you need to stretch if you also work out or do strength training?

A

A work out can cause micro trauma to the muscle which contributes to muscle strains or other over use injuries

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9
Q

How can you avoid muscle strains and overuse injuries from working out

A

Stretching – can help prevent shortening of the muscle which contributes to muscles strains or other overuse injuries

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10
Q

what will happen if you do not have flexibility training to strength training/ work out

A

flexibility training can weaken the muscle and connective tissue and places joints/muscles at risk for injuries

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11
Q

How can you prevent injury from flexibility training?

A

strengthen the muscle surrounding a stretched joint to stabilize the joining and improve muscular function

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12
Q

What two types of flexibility are there

A

Dynamic and Static

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13
Q

What is Dynamic Flexibility

A

the speed attained within range of motion at the joint during physical performance

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14
Q

What are examples of dynamic flexibility

A

the movement for pitching a baseball, punching an opponent, martial art kick

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15
Q

What does dynamic static involve ?

A

musculature system and the surrounding joints and its ability to overcome resistance to motion

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16
Q

What is Static/passive flexibility

A

the maximal range of motion of a joint during passive movement induced by and external source

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17
Q

Which range of motion is larger dynamic or static?

A

Static flexibility

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18
Q

What are examples of tools you can use for Static flexibility

A

a partner gravity equipment

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19
Q

what is stretch reflex?

A

Sensory organs in the muscle and tendons surrounding joint are joint protective mechanisms which are activated when muscle is stretched

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20
Q

What are the two sensory organs involved in monitoring the muscle tightness

A

muscle spindle cells

Golgi tendons organs– GTO

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21
Q

Where is the location where stretch reflex happens

A

muscle spindles which lie parallel to the muscle fibers

the spindles are sensitive to changes in muscle length

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22
Q

what are spindles sensitive to

A

changes in muscle length

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23
Q

When the muscle stretches what happens to the muscle spindles

A

the muscle spindles send signals to the spinal chord

the spinal chord sends signals to the muscle telling it to contract

24
Q

Why would the muscle contract

A

to protect the muscle from potential tissue danger

25
Q

What’s an example of stretch reflex?

A

when physician taps a patients knee

26
Q

The greater the stretch the …… the response of the muscle spindles and the resultant muscle contractionin

A

greater…..

27
Q

When is the GTO engaged ?

A

when there is lengthening reaction

28
Q

Where are GTO are located?

A

In the muscle tendons junction

29
Q

How does GTO activate?

A

when the tension of a tendon is increased as a result of muscular contraction

30
Q

What doe the GTOs do when muscular tension increases?

A

send inhibitory signals to the muscle

This process of inhibiting signals causes muscle to relax and protect the muscle and tendons from tearing

31
Q

what are the most general categories of flexibility

A

Dynamics
Static
Ballistic
Proprioceptive neuro muscular facilitation PNF

32
Q

Dynamic stretching

A

consists of controlled movements which increase in range and speed so that you gradually reach your full range of motion and speed of movement

33
Q

When is dynamic stretching done?

A

after a warm up and before workout

34
Q

Dynamic stretching mimics……

A

the activity that is to be performed

35
Q

What is Static Stretching

A

develops static flexibility and uses slow controlled movements through a full range of motion

36
Q

How is the static stretch peformed?

A

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

37
Q

What are examples of static stretching

A

lifting one leg up and holding it with the hand

38
Q

What are benefits of static stretching

A

helps relieve muscle spasm due to exercise used for cooling down after a workout to reduce fatigue and soreness

39
Q

What is Ballistic Stretching

A

uses momentum of the body to force a stretch past the normal range of motion

40
Q

What does balistic stretching incorporate?

A

bouncing and jerky movements

41
Q

Examples of ballistic stretching

A

bouncing down to touch your toes

42
Q

does ballistic training contribute to flexibility

A

NO

43
Q

How can ballistic training cause injury

A

Can cause injury because the repeated activation of the stretch reflex causes muscles to contract which can lead to injury

44
Q

What is PNF

A

Proprioceptive neuromuscular facilitation : advanced stretching tech used by physical therapist or when high degrees of both passive and dynamic flexibility are required for performance—-

45
Q

What is an example of PNF

A

Martial Arts Ballet Gymnastics kickboxing

46
Q

How is PNF related to isometric contractions

A

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

47
Q

How does PNF achieve a greater range of motion

A

PNF uses the stretch reflex and lengthening reaction

48
Q

what is the PNF TECHNIQUE

A

CONTRACT RELAX METHOD

49
Q

What is a contract relax method

A

uses passive stretch and isometric contractions followed by muscle relaxation and passive stretching to the new range of motion

50
Q

What is an example of PNF technique- contract relax method?

A

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

51
Q

what does the increased tension within the muscle generate by an isometric force contraction?

A

activated GTO

52
Q

what does the GTO trigger

A

lengthening reaction and inhibits further contraction

53
Q

What happens when isometric contraction is stopped

A

the muscle The muscle is still inhibited from further contraction and able to lengthen further

54
Q

What is the recommendation for PNF

A

1-5 reps no ore than 3-5 times a week

55
Q

What are exercise for PNF CONTRACT-RELAX METHOD

A
  1. Passive stretch 15 sec
  2. Isometric Contraction 7-15 secs
  3. Passive Stretch to new end for 15 sec
    Repeat 1-5 times

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