lecture 10: flexibility training

Question 1

flexibility

Answer 1

the range of motion about a body joint

Question 2

more overlap of muscle =
less overlap of muscle =

Answer 2

more overlap of muscle = muscle shortening

less overlap shortening = muscle elongating

Question 3

factors affecting flexibility

Answer 3

1: structural factors
2: functional factors

Question 4

structural factors

Answer 4

-muscle length (serial sarcomere number)
-fascia stiffness (cross-linkages between the fascia and muscle tissue itself)

Question 5

functional factors

Answer 5

• stretch reflex critical point
  -stretch tolerance
  -stretch tolerance: diminished feelings of discomfort for a given stretch magnitude

Question 6

structural factors affecting flexibility

Answer 6

-muscle length (serial sarcomere number) (long-term)
- fascia stiffness (middle-to-short term)

Question 7

functional factors affecting flexibility

Answer 7

• stretch reflex critical point (short-term)
• stretch tolerance (short-term)

Question 8

flexibility is not well correlated with

Answer 8

• mortality
• morbidity
• injury risk
• occupational performance
• sport performance (some sports require greater or minimum level of flexibility)

Question 9

static

Answer 9

holding a position at the end of a range of motion while the muscle is under tension

Question 10

dynamic

Answer 10

actively moving through a range of motion to create tension through the muscle

Question 11

proprioceptive neuromuscular facilitation (PNF)

Answer 11

alternating a static stretch with a resisted isometric contraction, and a subsequent static stretch

Question 12

frequency and intensity

Answer 12

• no firm data on optimal stretching frequency
• more intensity (deeper stretch) results in greater change in flexibility

Question 13

timing

Answer 13

• if flexibility is important for performance, perform dynamics stretching prior, but after warm-up

Question 14

duration

Answer 14

• static stretches should be held 30-60 seconds