Lec 4

Question 1

ROM

Answer 1

the degree of movement that occurs a around a specific joint

Question 2

flexibility

Answer 2

the measure of ROM around a joint with static and dynamic comnponents

Question 3

static flexibility

Answer 3

the range of possible movement that occurs to a joint and its surrounding muscle during a passive movemetn - gravity or machine

Question 4

mobility

Answer 4

degree to whihc a joint articulation can move without restriction by surrounding tissues

Question 5

dynamic flexibility

Answer 5

the amount of ROM during active movements, requiring voluntarry muscular contraction

Question 6

active stretch

Answer 6

when the person stretching supplies the force for the stretch

Question 7

passive stretch

Answer 7

when a partner supplies and external force for the stretch

Question 8

Static Stretch

Answer 8

• slow and constant
• holding the end range of motion
• doesnt trigger stretch reflex
• relaxtion and concurrent elognation of muscles

Question 9

ballistic stretching

Answer 9

• bouncing motion that doesnt hold the end range of motion
• activates stretch reflex, preventing full relaxation
• occurs during warmup of comp or training

Question 10

dynamic stretching

Answer 10

• mimic sporting activities
• sport specific movements
• moving a joint throught the range of motion of a sport

Question 11

proprioceptive neurmuscular facilitiation stretching

Answer 11

• most intense
• use for experienced people
  -facilitates musclar inhibtion
• made to relax and increase tonem of muscle

Question 12

determinants of flexibiblity

Answer 12

JACRMP

joint structure
age/sex
CTissue
Resitstance traiing with a limitied ORM
Muscle Bulk
Physical Actvity Level

Question 13

joint sturucture

Answer 13

different joint different ROM

Question 14

age / sex

Answer 14

younger = more flexible
aging increasese fibrosis
sex differences of hormones

Question 15

pregnancy

Answer 15

more pregnant = more laxity
increased relaxin
preganncy hormones last for 4-12 weeks
increased collgenase = decrease tensile strength

Question 16

mensis

Answer 16

luteal and oviulation phase have highest ROM and strenght which can cause higher risk of injury

Question 17

CT

Answer 17

tendons, ligaments, joint capsules, fascia reduce ROM
elasticity - ability to go back to original lenght after passive stretch
plasticity - ability to assumre a new shape and or go back - after passive stretch

Question 18

muscle bulk

Answer 18

increase muslce mass - decrease ROM - muscles rubbing

Question 19

physical activity level

Answer 19

mnore active more flexible - less active less flexible - both sexse can impove flexibiltiy over lifetim

Question 20

resist w/ lim ROM

Answer 20

heavy lifting uses lim ROM - decreasinh ROM in jointn (partials)

Question 21

FITT for Flexibility

Answer 21

F- 2x/week min - 5 weeks
I - end rang of motion / mild sicomfort
T - 30 seconds
T - depends on sport

Question 22

Benefits of Flexibility

Answer 22

RRIMER

releive aches and pai
relieve muscle cramps
imporve posture for sport
maintain good posture and balance
enhance joint health
relaxation - improve mood

Question 23

plyometric training

Answer 23

• to enhance musclular contraction through the loading phase in order to utilize the muscle stretch reflex
• develop motor patterns that elicit fast muscular contraction

Question 24

3 phases of plyometric trainingi

Answer 24

eccentric phase - when muscle spindles are stimulated

amortization phase - the time transitioning from eccentric to concentri , should be less than .15 seconds , - at this pooint the P1a afferertnt fibres are synapsing with alpha motor neuron

concentric phase - this is the phase where the alpoha MN is stimulating the fibres for enhanced performance

Question 25

golgi tendon apparatus

Answer 25

a mechano receptor at the myotendinous junction, to prevetn injury
a reflex in which, when too much force is sensed from the muscle, we turn off the fibres (automatically inhibiting muscular contraction

shut off valve

Question 26

2 needs for plyo

Answer 26

need
- muscular strength - overcoming gravity
structural tolerance - bone mineraldensity, tendon and muscl efibre load bearing ( CTissue)

Question 27

assesment of change should be (3)

Answer 27

specific to each joint
equipment specific to each joint/assesment
clothing allowing for full joint movement

standardize assesments (remove shoes)

goniometer (bread and butter ohysiotherapist)
motion capture (quantify ROM during sport )
flexiometer (sit and reach)