L8, Flexibility Training

Question 1

What are very stiff muscle tendon units (MTU) beneficial for?

Answer 1

A very stiff MTU absorbs the reaction forces over a very short period and returns the energy to the muscles very quickly = Good economy

Question 2

Why are very stiff systems detrimental?

Answer 2

The mechanical and reflex energy (SSC) would occur while a slower runner is still in the landing phase and not ready to propel them into the next stride = Poor economy

Question 3

What happens to tendon stiffness as a result of a longterm stretching protocol?

Answer 3

Less energy is lost as heat, the unloading curve shifts to the left, the tendon is stiffer during the unloading phase.

Question 4

What is static stretching?

Answer 4

Slow and constant, holding end position

Question 5

What is ballistic stretching?

Answer 5

Active muscular effort, uses a bouncing-type movement in which the end position is not held.

Question 6

What is dynamic stretching?

Answer 6

Functionally based stretching that uses sport-specific movements to prepare the body for activity.

Question 7

What is proprioceptive neuromuscular facilitation (PNF) stretching?

Answer 7

Stretching with the help of a partner applying force in some form to utilise neuromuscular deactivation loops.

Question 8

What are acute effects of static stretching?

Answer 8

• Reduced muscle tone
• De-facilitation of motoneuron
• Decreases descending drive to muscle

Question 9

What are chronic effects of static stretching?

Answer 9

• Changes in nociceptor sensitivity
• Changes in spindle reflex threshold via excitability of the spinal reflex pathway
• Morphological changes to muscle

Question 10

What is the autogenic inhibition circuit?

Answer 10

Motor neurons inhibit themselves, the sensitivity of these circuits can be modified from the brain.

Question 11

What is the reciprical inhibition circuit?

Answer 11

Activation of one muscle inhibits the activity of the opposing muscle, this prevents muscles from working against each other.

Question 12

What are the acute effects of dynamic stretching?

Answer 12

Increased spinal cord excitability, increased descending drive to muscle

Question 13

What are the chronic effects of dynamic stretching?

Answer 13

None that are currently known

Question 14

What is the minimum amount of time required to increase active ROM when stretching?

Answer 14

15 seconds

Question 15

What amount of time provides the greatest increase in passive ROM when stretching?

Answer 15

30-60 seconds

Question 16

What is the minimum amount of time per week required to achieve chronic adaptations ROM when stretching?

Answer 16

5 mins a week

Question 17

When do the greatest length changes to musculotendinous unit occur?

Answer 17

Within the first 4 repetitions (minimum of 2 required)

Question 18

What is the overload principle in stretching?

Answer 18

The thought that you must stretch to the point of discomfort or pain.

Question 19

What level of intensity is recommended when stretching?

Answer 19

60-80%

Question 20

When are dynamic stretches recommended?

Answer 20

At times of the day when performance is lowest (often in the am)

Question 21

Periodized or non-periodized: When should stretch training be included in the training cycle if the aim is generally increasing ROM?

Answer 21

Early in the training cycle (mesocycle), either pre-season or early season