Mobility & Flexibility Flashcards
What is a ballistic stretch?
uncontrolled movements going beyond end ROM often sport specific. Often bouncing movements.
What is a static stretch?
position is held for ~15-20secs at end of ROM; can be active or passive.
What is proprioceptive neuromuscular facilitation(PNF) stretching?
Induces muscle relaxation through spinal reflex mechanisms. Muscle held at ROM then resistance is applied for 5s and when relaxed it should move further into stretch.
What is flexibility?
The ability to move joints freely through their full ROM; can be active or passive.
What is mobility?
the combination of ROM in joint structure, the flexibility of soft tissue, and neuromuscular coordination involved in creating a specific movement.
= flexiblity+strength+control.
Why is mobility important?
mobility issues decrease strength and power output, increase chances of joint and muscle damage, increased pain and muscle fatigue.
What steps can you take to improve mobility?
start with soft tissue therapy, add movements and stretching, practice specific movement patterns and add load.
What does CARs stand for?
Controlled
Articular
Rotations
Slow and intentional movements.
What factors can affect flexibility?
- neural-stretch reflex (Spindles/GTO)
- bony structures of joint
- soft-tissue structures
- age/gender
- body type
- activity levels
- warm up &/or ambient temps.
What can you do to improve flexibility?
stretch beyond their normal resting length but NOT beyond pain-free ROM.
overload by increasing duration or reps of stretch.
What is a static/PNF FITT for flexiblity?
F- 2-7 days/week
I- Below pain threshold
T- static: 10-30s/stretch; 2-5reps
PNF- 5s contraction, 10-30s assisted stretch.
T- 1 stretch for each major muscle group; performed after general warm up, more for less flexible body segments.
When should one do flexibility training?
within 5-10 mins after end of workout because muscle temp is increased.
as a separate session to focus on increasing flexibility status.
What do muscle spindle fibers do?
They detect the stretch and cause tension.
What to GTO do?
Detect tension and allow for relaxation of muscles.
What does PNF stretching do to Muscle spindles and GTO?
the slow stretching decreases spindle activity and isometric contraction, increases the GTO activity which promotes lengthening.
