Flexibility Training & Prescription

Question 0

What is ballistic stretching? Why is it not recommended?

Answer 0

Ballistic stretching uses body momentum (bouncing) and is not considered safe or effective for most people. It can trigger the myotatic system reflex causing the muscle to contract which doesn’t facilitate improved flexibility.

Question 1

Describe the characteristics of dynamic stretching. What is the purpose of dynamic stretching?

Answer 1

Dynamic stretching is used as a warm-up / cool-down process. It warns up the cardiovascular system, joints and muscles, increasing heart rate, core temperature, & blood flow.

Question 2

Describe the characteristics if static stretching. What is the purpose of static stretching?

Answer 2

Static stretching involves holding a stretch for 15-60 seconds doing 4 or more repetitions per stretch. Static stretching increases flexibility.

Question 3

Define kyphosis.

Answer 3

A postural deviation sometimes called “rounded shoulders”. Usually with kyphosis the anterior deltoid muscles are right but the posterior deltoid, middle trapezius and rhomboid muscles are weak.

Question 4

What is the difference between passive and active stretching?

Answer 4

Passive stretching involves being relaxed and holding a position with external assistance like another part of your body, partner or apparatus. Active stretching involves holding a position without assistance other than the strength of the agonist muscle.

Question 5

What is Proprioceptive Neuromuscular Facilitation? Describe the procedure.

Answer 5

PNR is a stretching technique that combines an isometric contraction held for six seconds with a static stretch that is held for 10-30 seconds.

Question 6

Describe the components of a warm up and a cool down.

Answer 6

Warm-up : should last 5-10 minutes and consist if mild activity, dynamic stretching, walking or light calisthenics.

Cool-down : should last approx 10 minutes and include mild activity such as slow walking, slow cycling, and dynamic stretching for 3-5 minutes and 5 minutes of static stretching.

Question 7

What joint action is necessary to stretch the following muscles? Hint: (opposing muscles joint action)

Gluteus Maximus - 
Quadriceps -
Hamstrings -
Gastrocnemius - 
Latissimus Dorsi -
Iliopsoas -
Erector Spinae -
Adductor Magnus -

Answer 7

Gluteus Maximus -   
Quadriceps - 
Hamstrings - 
Gastrocnemius - 
Latissimus Dorsi - 
Iliopsoas - 
Erector Spinae - 
Adductor Magnus - 

List opposing muscle: 
Gluteus Maximus - Iliopsoas 
Quadriceps - Rectus Femoris
Hamstrings - Quadriceps 
Gastrocnemius - Tibialis Anterior 
Latissimus Dorsi -Middle Deltoid
Iliopsoas - Gluteus Maximus 
Erector Spinae - Rectus Abdominus
Adductor Magnus - Gluteus Medius / Major Psoas