Kinesthetic Sense Flashcards
Central nervous system
Brain and spinal cord
Peripheral nervous system has
Peripheral nerves
Cerebral cortex
Plans and initiate voluntary motor activity
Cerebellum
Coordinates complex motor proteins
Lower medulla oblongata
Repository reflexes
Brain stem and spinal cord
Spinal cranial and spinal reflexes
Motor control of movement - efferent
muscle contraction needs neural drive, volitional contraction (from efferent impulse)
Efferent- exiting CNS; starts in the brain
-starts in motor cortex of cerebrum (modified by sensory info via cerebellum
-cross over (decussation) in medulla
-down a specific spinal tract (pyramidal)
- along a spinal nerve
-via a motor unit to a specific muscle
Sensory component of movement (afferent impulses)
from receptors to CNS
Afferent impulse: travels to the brain, touching something hot
-starts in receptor (pain, stretch, heat)
-via specific spinal tract (posterior column)
-cross over (decussation) in medulla
-to sensory cortex
-if signal is of sufficient magnitude, it will illicit a spinal reflex
Vestibular system
Tells us where out body is in space
Semi circular canals in ear
Proprioceptive system
Tell us where our body parts are relative to our body
In muscle, tendon and joint capsule
- Muscle spindle
senses stretch in muscle
-very sensitive to rate of stretch
-stretch reflex ( myotatic )
-stretched muscles causes reflexive contraction of muscle being stretched
-sensory impulse also sent to cerebellum
*involved in plyometric training
Reflex arc
Step 1: stimulus, stretching of muscle stimulates muscle spindles
Step 2: activation of a sensory neuron
Step3: information processing at motor neuron
Step 4: activation of motor neuron
Step 5: response, contraction of muscle
Tendon receptors (golgi tendon organ) GTO
senses muscle tension
-inverse myotatic reflex
-tension on tendon causes reflective relation of muscle being contracted
-sensory impulse also sent to cerebellum
-reflexive relaxation of muscle being contracted
*when someone throws something at you and you drop it; the body in unsure it can do it, it wants to protect the body
Joint capsule receptors
-sense compression in joint capsule
-sensory impulse also sent to cerebellum
Neural impulses ( for muscle contraction)
Muscles are driven by neural impulse:
-volitional (efferent)
-reflexive ( afferent)
Coordinating movement needs sensory feedback:
-particular you kinaesthetic
-specifically proprioceptive
Muscle forces can be enhanced by a variety of factors
(age, sex, speed):
One of which was MCSA
This can be accomplished by increasing the amount or size of contractile protein (aka muscle hypertrophy) the opposite of atrophy
It can also be neurally enhanced:
-increasing stimulation frequency
-recruiting more motor units
Synchronizing the firing of motor units
-reducing inhibitory firing
Range of motion ROM
About a joint or a series of joints
Passive ROM
Attained with external force; shows that tissues are elongated ( tend to have higher range of motion)
Active ROM
Attained with internal force
Which ROM is more important for functional movement or sport
active tends to be more important; it depends if passive is important or not
Our flexibility goal is to increase active ROM to that of passive ROM and to ensure balance on both sides of the body.
How can active ROM be improved
Holding movement or stretches fro at least 30 seconds
What limits ROM: bony articulations (joints)
The type of joints pose the biggest limitations
ROM is joint specific
Ball n’ socket (hip/shoulder) hav significant range of motion
Hinge (elbow) ect; less range of motion
Wrist joint would be in the middle for range of motion
What limits ROM: soft tissue
Connective tissue
Tendons, ligaments, fascia
Collagen: structure and support
Elastin: stretchy, ability
Muscle tissue- stretching elicits serial addition of sacromere, resulting in elongation of muscle
When we train ROM we made sacromeres longer
What limits ROM: neural reflex
Proprioceptors
Muscle spindles- the proprioceptors are activated and will elicit stretch reflex and cause muscle contraction
Other factors effecting flexibility: Age
Muscle fibres degenerate and are replaced with fibrous connective tissues
Other factors effecting flexibility: Sex
Females generally more flexible than males across ages
Other factors effecting flexibility: injury
Scar tissue causes shortening of muscle and decreases range of motion
Other factors effecting flexibility: improper training techniques
ROM, balance
Other factors effecting flexibility: poor posture
Carrying things on one side
Other factors effecting flexibility: sedentary life
Long period of sitting/ standing/ shortening of muscle/ ligaments, restricted ROM
Other factors effecting flexibility: body composition
Too much body fat, too much muscle mass
Flexibility for fitness: FITT
F- Frequency: 3+ sessions per week
I- Intensity, creates muscle tension (not pain)
T- Type, dynamic, static, PNF
T- Time 5-60 minutes per session*
*depends on strecthing technique
5-15 min for dynamic sport warmup
15 plus for strict or PNF stretching to improve ROM
Types of stretches: Proprioceptive Neuromuscular Facilitation (PNF) Phases?
Phase 1- slowly stretching the muscle to its end range
Phase 2- isometrically contract stretched muscle for approx 7 seconds (puts additional; tension on tendons)
Phase 3- passively increases stretch of muscles and hold for approx 6 sec
Advantage and disadvantages of PNF
Advantage- the isometric contraction of the stretch muscle increases the subsequent passive stretch
-very effective for increasing ROM
Disadvantage- needs experience partner and communication to avoid injury due to over stretching
Static stretching
easy stretching, move slowly into the stretch and apply only a steady light pressure
-increased intensity of the pressure and continue to stretch-by-feel
-increase pressure further and hold 10-30 sec
Myotatic reflex- gives contraction against the stretch, once the muscle spindle fatigues this stops
Holding for at least ten seconds fatigues the muscle spindle
Dynamic stretching
-dynamic movement and repeated movement
- movements often specific to a movement pattern
-movement at the end range of the stretch must be controlled to prevent injury
Static stretch- active range-butt kic
Static stretch- active range
Butt kicks
Static stretch- active passive range
Quad stretch (heel to butt)
Dynamic - active range
Leg kicks, reach for toes
Dynamic- passive range
Grass pickers
Passive static
for tissue elongation
Active static (is for…)
for tissue elongation and tissue strengthening ( contraction agonist while stretching antagonist)
Passive dynamic
for tissue elongation; light bouncing stretch at end of range
Active dynamic
for tissue elongation and tissue strengthening; recreated movements stretches at end range via agonist muscle contractions
Avoid ballistic or uncontrolled dynamic
bouncing to the extreme end ROM
Disadvantages:
-a muslceetched to far and fast ma contact create opposing force and may cause a soft tissue injury
- jerking motions may create a force greater than extensibility leading to injury
-micro trauma leading to soreness
Importance of flexibility: increase functional ROM
ability to navigate through life
Importance of flexibility: Improved performance
something to consider; are we stretching to warm up or warming up to stretch
Importance of flexibility: warm up phase
should be relevant/ specific to activity, typically dynamic, avoid static/ passive for speed sports -( it decreases speed); fatigues the muscle spindles effecting power
Importance of flexibility: cool down phase
help fatigued muscles return to normal resting length and to more relaxed state
-may lessen strength gains if done immediately following strength training
Importance of flexibility: injury prevention
- enhances joint health
-decline in flexibility it may cause poor posture leading to joint pain and backaches ect.
-continuous excercise tightens and shortens muscles thus more vulnerable to injury
-protection from common soft-tissue injuries (sprains, strains, tears) if inadequate ROM
Importance of flexibility: rehabilitation of injury
-regular stretching should begin as soon as pain and swelling has been eliminated ( or flexibility loss in the injured joint)
- helps realign collagen fibres
Who should stretch
Everyone
When should you stretch
3x a week; if you are trying to improve: everyday, before after sport
How should you stretch
static/dynamic passive and active; PNF (athletes, in rehab)
