Flexibility training Flashcards
what is static stretching
active vs passive
lengthening muscles towards end of ROM to moderate to maximum point of discomfort and holding position
active: individual exerts force to obtain end ROM
passive: structures stretched by external force with no rate change
what is PNF stretching
induces muscle relaxation through spinal reflex mechanisms
what is dynamic stretching
controlled movements at moderate to rapid angular velocity through ROM of active joints
what is ballistic stretching
rapid and active movement through entire joint ROM
kind of bouncing off the end point
done towards end of dynamic stretching warm up
doesn’t need to be done to help with increase ROM
most risk of injury due to rapid flexion of the muscle at its end point range
does static stretching lead to decrease muscle force output
yes is held for 60s or longer and no other specific warm up us performed, and performance is immediately after
no when warm up includes general and specific components, and included psychological effects
how do you overload/progress with stretching
increase duration of reps or types of each stretch
how many reps of stretches and what rep makes most difference
do 2-4 reps
most difference at 2 reps
what is physiological mechanisms of GTO
GTO activated when target muscle contracts –> target muscle in inhibited (contraction is inhibited) and antagonist muscle is stimulated to contract –> further stretch obtained in the target muscle
essentially - stretching causes tension, then we activate in stretched state, causing more tension, and GTO says no no relax so we don’t hurt our selves, and then we we relax the muscle is stretches further
what is physiological mechanism of the muscle spindle
muscle spindle reacts to rate of change in length
activated its fast stretch of muscle
invokes reflexive contraction of target muscle and relaxation of antagonist muscle
enter stretches slowly to reduce the muscle spindle discharge
takes about 10 seconds to completely get rid of muscle spindle activity
changes in viscoelastic properties
greater elastic deformation and viscous deformation proportional to the tension applied during stretching
also enhances stretching tolerance bc of the analgesic effect of stretching
—> more force can be applied to the muscle before the individual feels pain
when is dynamic stretching appropriate
part of warm up to prepare for activity
increase core tempo
increase CNS activity
when is PNF/static stretching appropriate
done as part of cool down to take advantage for elevated muscle temperature
FITT for static stretching and minimum duration for the week
F: 2-7 days/week
I: mid point of discomfort
T: 10-30+ seconds, 2-4 reps
T: at least 1 exercise for each major muscle group performed after a general warm up
minimum = 5 min/week for each muscle group
steps for PNF stretching + FITT
- initial passive stretch stretching of muscle
- isometric contraction of muscle for 5-6 against immovable resistance
- 10-30 s passive static stretch
- repeat
FITT = same as static
