Lesson 9 - Flexibility Recommendations and Physiologic Adaptations

Question 1

What is the FITT recommendation for stretching?

Answer 1

F - 2-3 days/week, daily is best
I - to point of tightness or slight discomfort
T - 10-30s/stretch for most, 30-60 for older adults
T - static, dynamic, ballistic

Question 2

What is ballistic stretching?

Answer 2

using momentum of a moving body segment to produce a stretch

Question 3

What is the volume of stretching recommended for a day?

Answer 3

90 seconds of a stretch of a muscle group per day

Question 4

What are the acute effects of flexibility activities?

Answer 4

• static may make small to moderate decreases in sport performance immediately after stretch
• dynamic may make small to moderate improvements in sport performance or force generation immediately after stretch
• both static and dynamic improve ROM for 30 min

Question 5

How does stretching influence muscle fibers?

Answer 5

muscle fibers increase in length by adding sarcomeres in a series

Question 6

Can stretching theoretically induce muscle hypertrophy?

Answer 6

yes

Question 7

Does stretching have much evidence for hypertrophy in humans?

Answer 7

not much evidence but intensity would be an important factor to do so if it could happen

Question 8

What is the general recommendation to perform flexibility activities?

Answer 8

after other exercise or as a stand alone session if targeting increased ROM

Question 9

How does heavy resistance training affect flexibility?

Answer 9

if done not using full ROM, can reduce flexibility and should implement flexibility activities

Question 10

Can stretching in between sets enhance hypertrophic effect?

Answer 10

yes may enhance