FLEXIBILITY- PROGRAMMING + PNF PROTOCOLS

Question 1

submodalities of flexibility

Answer 1

static
dynamic
ballistic
PNF

Question 2

when does each submodality of flexibility occur

Answer 2

ALL in general prep
but can happen during any phase

Question 3

when in session- static

Answer 3

end of session
-want to cumulatively achieve at least 60 seconds total

Question 4

when in session- dynamic

Answer 4

beginning of session as warmup

Question 5

when in session- ballistic

Answer 5

beginning of workout AFTER warmup
-muscle is less pliable when cold

Question 6

when in session- PNF

Answer 6

end of session BEFORE static

Question 7

**know- what makes PNF different from other submodalities of flexibility

Answer 7

with PNF we see more acute increase in ROM than other submodalities

Question 8

tempo for all PNF

Answer 8

-passive pre-stretch: 10-15 seconds, 4-5 pain
-contraction: 6-10 seconds at 25-100% MVC
-passive stretch: 10-15 seconds, 4-5 pain

Question 9

autogenic inhibition

Answer 9

when GTOs are activating in the SAME muscle we are stretching

-aka- if we are doing a hamstring PNF stretch + we do hold-relax, we are causing autogenic inhibition by contracting our hamstrings + causing our GTOs to activate causing hamstrings muscle to relax

Question 10

which muscle contraction causes autogenic inhibition

Answer 10

antagonist muscle contractions

Question 11

which PNF protocols have autogenic inhibition

Answer 11

ALL

Question 12

reciprocal inhibition

Answer 12

seen in PNF protocols “with agonist contraction”

Question 13

which muscle contraction causes reciprocal inhibition

Answer 13

agonist muscle contraction

Question 14

what causes reciprocal inhibition

Answer 14

caused by CNS
-just the facilitation of saying “this is contracting so relax the agonist muscle”
-NOT CAUSED BY GTOs

Question 15

hold-relax is what type of contraction

Answer 15

isometric contraction of muscle being stretched

Question 16

contract-relax is what type of contraction

Answer 16

concentric contraction of muscle being stretched

Question 17

hold-relax:
-what type of inhibition
-what type of contraction

Answer 17

-autogenic inhibition
-isometric contraction

Question 18

hold-relax with agonist contraction:
-what type of inhibition
-what type of contraction

Answer 18

-autogenic + reciprocal inhibition
-isometric contraction

Question 19

contract-relax:
-what type of inhibition
-what type of contraction

Answer 19

-autogenic inhibition
-concentric contraction

Question 20

contract-relax with agonist contraction:
-what type of inhibition
-what type of contraction

Answer 20

-autogenic + reciprocal inhibition
-concentric contraction

Question 21

note:
for agonist contraction- think hamstrings + hip flexors

Question 22

which submodality of flexibility has the greatest chance of activating a stretch reflex during the stretch rep?

Answer 22

ballistic