Flexibility prescription Flashcards
Benefits of stretching 5
Muscle and joint correction
Posture
Improved muscle extensibility
Biomechanical efficiency
Factors influencing flexibility
Anatomical (3)
Type of joint
Amount of muscle or fat
Elasticity
Factors influencing flexibility (5) Joint constraints is from\_\_\_ \_\_\_\_ \_\_\_\_\_\_\_ \_\_\_\_\_ \_\_\_\_\_ \_\_\_\_\_
Capsule tightness Anatomical Gender Age Previous injuries
Factors influencing flexibility
3
Gender
Age
Previous injuries
Static stretching____ force and power production
reduces
Reciprocal inhibition =
Stretch reflex
GTO does what
detect tension on the tendon
Muscle spindles does what?
Nerve receptors detect speed and degree of stretch
How stretch reflex and inverse stretch reflex can be used to your advantage
- Hold stretch for 7s
- Muscle spindle decreases firing rate
Musculotendinousus unit
muscle and tendon join
Stretching and reduced occurrence of injury is_____
false
Recommended intensity
point of discomfort
Recommended duration
30-60s
Recommended reps
2-5
Recommended rest
15-30s
Mode (3)
dynamic, static, PNF
No. of exercises
8-10
Frequency
2-3 x/wk
Intensity
mild discomfort
Duration static
10-60s
Duration contraction
5-10s
Duration for PNF
10-30s
Reps
4-6
Time
15-30 min
Recommended order
top down
Flexibility assessments (4)
ROM
sit and reach
Apley scratch
End feel test
