Lengthening and Activation exercise

Question 1

is the elongation of mechanically shortened muscle and connective tissue necessary to increase range of motion at the tissue point.

Answer 1

lengthening

Question 2

➢ Flexibility technique used to increase the extensibility of muscle and connective tissue and thus range of
motion at a joint.

Answer 2

Static Stretching

Question 3

Static Stretching Adaptations

Answer 3

mechanical
neural

Question 4

mechanically lengthen shortened neuromyofascial tissues. Mechanical stretching devices apply a
very low intensity stretch force (low load) over prolonged period of time to create relatively permanent
lengthening of soft tissues.

Answer 4

mechanical

Question 5

produce an inhibitory response via the nervous system.

Answer 5

➢ Neural-

Question 6

Isometrically contracting a desired muscle in a lengthening position to induce a relaxation response on the tissue allowing it to further elongate.
A latency period characterized by sustantial decrease in motor neuron excitability.

Answer 6

Neuromuscular stretching

Question 7

Lengthening techniques tools
L

Answer 7

Foam roller, ball/exercise ball, hand held roller, PVC pipe.

Question 8

Lengthening techniques

Answer 8

Gastrocnemius
Soleus
Hamstring
Supine bicep femoris
Standing bicep femoris
Seated adductor
Ball piriformis
Erector spinae
Ball lat
Pectoral/posterior shoulder
Upper trapezius
Sternoclidomastoid
Levator scapulae

Question 9

Activation techniques

Answer 9

Anterior tibealis
Gastrocnemius
Ball bridge
Wall sides
Ball crunch
Floor cobra
Serratus anterior
Standing external rotation (tubing)
Prone shoulder rotation (ball)
Prone military press(ball)
Quadruped chin tuckd witj stability ball