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Health 200 > Module 5 > Flashcards

Module 5 Flashcards

1
Q

What are the 3 forms of warm ups and what are they focused on?

A

1) passive warm up
- increases body temp by external means (heat pack)
2) general warm up
- increases body temp by non-specific body movements
3) specific warm up
- increases body temp by actively using body parts that will subsequently be used in more strenuous activity.

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2
Q

What is the purpose of Warming up (W-U)

A
  • It prepares you for your workout
  • reduces risk of injury
  • enhances performance
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3
Q

t or f, the more intense the workout the longer the W-U

A

True, furthermore large muscle groups benefit more from warming up than fine motor tasks.

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4
Q

How long should a warm up be?

A

10-20% of workout time

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5
Q

explain how W-U prevents injury by INCREASING THE CORE BODY TEMPERATURE

A

this lowers activation energy of metabolic rxns, it increases blood flow, it increases the speed of nerve impulses and more.

increased body temp makes muscles more elastic and releases synovial fluid into joints!

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6
Q

explain how W-U may improve heart function?

A

W-U allows the body to prepare for exercise. As a result, during workout you have a reduced risk of electrical abnormalities.

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7
Q

explain how W-U may attenuate (reduce) the effects of DOMS (delayed onset muscle soreness)

A

it just does…

according to a study.

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8
Q

t or false, there is a of research supporting warming up prevents injury

A

False

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9
Q

t or f , there is a lot of research supporting that warming up improves performance

A

True, it increases it 3 - 9%

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10
Q

What are the three effects by which warming up improves performance?

A

neuromuscular effects
thermal effects
psychological effects

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11
Q

Explain neuromuscular effects of W-U.

A

A) W-U enhances muscle contraction. allows for quicker, smoother, and more co-ordinated muscle movements
B) W-U speeds up nerve messages. leads to quicker responses + better control
C) increased efficiency of reciprocal innervation. allows opposing muscles to contract and relax faster

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12
Q

explain psychological effects of W-U

A

W-U improves mental preparedness. Positive imagery can relax an individual and boos concentration.

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13
Q

What is the net effect of neuromuscular effects?

A

improved proprioception (awareness of body in space) and co-ordination

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14
Q

What are the 3 parts of warm up structure?

A

1) Progressive exercise
2) stretching
3) active simulation

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15
Q

explain progressive exercise?

A

Well warming up, gradually increase intensity but never approach actual work out intensity. the goal of this phase to raise core body temp

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16
Q

t or f, stretching prevents injuries

A

False, only increasing core body temp decreases injuries.

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17
Q

t or f, most muscle injuries occur within normal range of motion and during eccentric movement

A

True

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18
Q

What are the 4 types of stretching done in warm up?

A

1) none - no stretching is required in warm up for body weight supported activities
2) dynamic stretching: essentially is active movement
3) static stretching
4) both dynamic and static

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19
Q

What is dynamic stretching?

A

constant movement of the body with a gradual increase in range and speed so at the end ROM is never exceeded

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20
Q

what is Ballistic stretching?

A

This form of stretching involves bouncing. It tries to exceed your bodies range of motion. This stretching is not recommended b/c it increases risk of injury by initiating the stretch reflex. (causes stretched muscles to contract)

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21
Q

what is static stretching?

A

two types of SS
1) free/active static
2) passive static
static stretches should not be held for more than 6 second. Any more and it decreases motor neuron ability.

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22
Q

what is the difference

between static stretching and dynamic stretching in W-U.

A

dynamic stretching enhances performance

long duration static stretching decreases performance.

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23
Q

T or f, with flexibility, pain = more gain

A

false, pain = no gain

pain indicates you are tearing muscle fibers

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24
Q

explain free/active static stretching.

A

no assistance is involved (no external forces). This stretch should be held for 6 seconds or less in warm up. (15 - 30 seconds in cool down)

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25
Q

explain passive stretching

A

an external force is applied which allows one to exit ROM. The stretch cannot be applied too quickly otherwise the stretch reflex will occur.

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26
Q

T or f, Active stretching produces greater gains in flexibility that can be maintained for 4 weeks which passive stretching cannot do.

A

true

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27
Q

explain part 3 of the warm up structure: Activity simulation

A

The warm up must mimic the purpose of the training session. Warm up intensity should get near work out intensity.

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28
Q

In what category (warm up, work out, and cool down) can dynamic stretching be done?

A

Dynamic stretching can only be done in W-U and workout.

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29
Q

In what category (warm up, work out, and cool down) can static stretching for 6 seconds or less be done?

A

6 seconds or less static stretching can only be done in W-U and work out.

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30
Q

In what category (warm up, work out, and cool down) can dynamic plus static stretching for 6 seconds or less be done?

A

dynamic stretching coupled with SS for less than 6 seconds can only be done in W-U and workout

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31
Q

In what category (warm up, work out, and cool down) can static stretching for more than 6 seconds be done?

A

SS for more than 6 seconds can only be done in the cool down OR (ONLY IF THE WARM UP IS 15 - 20 MINUTES LONG) in warm up too

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32
Q

What is an agonist muscle? what is an antagonist muscle?

A

Agonist muscle = typically the primary mover. It is the muscle that is being used.

Antagonist= the muscle opposite to the agonist

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33
Q

What is reciprocal inhibition?

A

Reciprocal inhibition is a neuromuscular reflex. Essentially an increase in neural drive in a muscle reduces functional activity in that muscles antagonist. IF THE AGONIST MUSCLE IS CONTRACTED, THE ANTAGONIST MUSCLE MUST BE RELAXED.

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34
Q

What would occur if an agonist muscle and antagonist muscle contracted at once.

A

A pulled muscle, typically the weaker of the 2 muscles pulls.

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35
Q

During the workout, focus should be on stretching the antagonist muscle. Why?

A

A muscle pull occurs b/c the antagonist is being eccentrically stretched.

By stretching the antagonist muscle, it prepares for a load and therefore increases agonist efficiency.

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36
Q

What does a sudden stop in activity lead to?

A

blood pooling and a drop in BP that can cause fainting.

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37
Q

What is the Cool down?

A

Muscle activity aids in pushing blood back to the heart from the extremities. longer duration stretching of 15 seconds or more should be done to inhibit alpha motor neurons and thereby promote relaxation.

(remember Static stretching for more than 6 seconds reduces motot neuron effects. Therefore this type of stressing is not wanted in warm up but it is necessary in cool down.

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38
Q

What is the purpose of the cool down?

A

to allow muscles to return to normal resting length. this in turn speeds up recovery. Cool down is the best time to work on flexibility b/c body temp is so high

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39
Q

What is the only thing that has been scientifically proven to be a result of the cool down?

A

it avoids blood pooling

40
Q

what do both coaches and researchers agree on about cool down stretches?

A

that it does NOT prevent DOMS (delayed onset muscle soreness)

41
Q

what are the two primary stretches used in cool down?

A

Long hold free static
and
PNF
(proprioceptive neuromuscular facilitation)

42
Q

What is Proprioceptive neuromuscular facilitation (PNF)

A

AKA muscular energy technique.
the goal of PNF is to modify neuromuscular processes and the response of stretch receptors that control tissue tension. The 2 main approaches to PNF are
1) contract - relax
2) contract - relax - contract

43
Q

Explain PNF approach

‘contract - relax’

A

1) Bring the muscle being stretched to the end of its ROM and hold for 10 - 15 seconds.
2) After stretching initiate an isometric contraction (contraction that does not change muscle length) at 20 -50% of max contraction for 6 - 15 seconds.
3) then allow muscle to relax
4) repeat the process of
stretch - contract - relax at least 3 times, EACH TIME WITH GREAT ROM.

44
Q

Explain PNF approach

‘contract - relax - contract’

A

Same as ‘contract -relax’ approach but after the relaxation phase, a CONTRACTION against the ANTAGONIST is also done to initiate reciprocal inhibition which promotes the relaxation of the agonist. This should be repeated 3 times each time with greater ROM.

45
Q

If Flexibility needs to be developed quickly what form of stretching should be used?

A

PNF, it can increase flexibility by 33 %!

Remember however, PNF should only be done in cool downs.

46
Q

T or f, training increases the point at which the stretch reflex occurs?

A

True,

47
Q

What is: inverse myotatic reflex? (IMR)

A

A FUCKING BUILT IN SAFTEY SYSTEM TO PREVENT OUR MUSCLES FROM TEARING, wee hoo.

If stretch receptors sense too much stretching (tension) they auto initiate a relaxation response

48
Q

What are we suppose to stretch?

A

muscle and deep fascia.

NEVER stretch tendons or ligaments. Stretching ligaments can cause joint laxity (chronic pain due to loos ligaments)

49
Q

What are the benefits of a regular stretching program ( W-U and C-D)

A
  • reduced muscle tension
  • less aches and pains
  • increased ROM
  • increased circulation which provides increased energy levels
  • improved posture
  • better state of mind
50
Q

T or f, always stretch to warm up

A

False, W-U is prior to stretching always

51
Q

t or f, each stress should be repeated at least 2 times

A

True, creates muscle memory

52
Q

Explain factors that influence flexibility: Joint structure

A

type of joint dictates what types of motion are possible
ball - socket = 3 planes
hinge = 1 plane

53
Q

Explain factors that influence flexibility: Muscular imbalance

A

muscle strength and length imbalances reduce flexibility

54
Q

Explain factors that influence flexibility: Muscular control

A

For some movements there is a certain amount of strength required to simply achieve ROM ( e.g hip abductions)

55
Q

Explain factors that influence flexibility: Age

A

Flexibility
Increases from 6 - 18
stabilizes from 18- early 20’2
decreases after early 20’s ( unless maintained)

56
Q

Explain factors that influence flexibility: Gender

A

woman > men

57
Q

Explain factors that influence flexibility: muscular temperature

A

warm muscles stretch better

58
Q

Explain factors that influence flexibility: Body composition

A

Adipose tissue limits ROM. IT IS A MYTH THAT TOO MUCH MUSCLE BULK LIMITS FLEXIBILITY.

59
Q

Explain factors that influence flexibility: Activity level

A

Active individuals are normally more flexible

60
Q

Explain factors that influence flexibility: Time of day

A

ROM tends to be greater in the evening. Max flexibility occurs at mid day and mid night

61
Q

Explain factors that influence flexibility: Disease / Injury

A

Although it limits ROM, exercise should still be done to maintain the joints ROM.

62
Q

What is Kyphosis?

A

A forward hunched over posture. This occurs if muscles in the front of the body are shortened which pulls everything forward. (lack of exercise causes muscles to shorten). Can also occur if an individual does to many pushing exercises and not enough pulling exercises.

63
Q

What is Upper Crossed Syndrome?

A

when shoulders are constantly pulled forward, the upper-middle back muscles lengthen and become weak causing the spine to become excessively curved.

64
Q

Gender specific muscle imbalances: Tight Piriformis

A

This is a deep butt muscle that rotates the hip.

A tight Piriformis is more common in MEN. It can cause knee problems

65
Q

Gender specific muscle imbalances: The Adductors

A

Adductors squeeze the thighs together. WOMAN who sit cross legged can develop tight adductors. Can cause knee pain. Tight adductors are prevalent in knock-kneed ppl

66
Q

Gender specific muscle imbalances: Tight Calves

A

WOMAN who wear high heels are prone to this. This is shown by flattened, externally rotated feet.
Tight calves can be a
leading cause in plantar fasciitis and other painful foot and ankle problems

67
Q

Gender specific muscle imbalances: Lordosis (inward curvature of spine)

A

This can result from overworking the quads without including hamstring workouts too.

68
Q

What are some reasons for shortened muscles / trigger points (of muscle reflex)

A
  • feeling cold
  • stress
  • bad posture
  • static load(carry heavy backpack)
  • sitting cross legged / prolonged sitting.
  • extended sleep in bad position
69
Q

Explain Tonic (postural) muscles.

A

They react to faulty loading by shortening and tightening.
(think tonic = tight)

they are prone to hyperactivity
LATE susceptibility to fatigue

they support the body against gravity

70
Q

Explain Phasic (postural) muscles

A

React to faulty loading by lengthening and weakening!!!

they are prone to inhibition
EARLY susceptibility to fatigue

They eccentrically work against gravity.

71
Q

T or f, stretching a tight short tonic muscle will auto improve the function and balance of a phasic muscle antagonist?

A

True,

remember: if its not tight, dont stretch it

72
Q

Explain: foam roll 5-min

A

Decreases tonic activity in muscle

breaks down muscle adhesions and causes fascia to relax. ( known as a myo-fascial release)

73
Q

Explain voodoo flossing

A

A form of myo-fascial release that can be used on muscles and tendons.
It uses a band that wraps around the targeted muscle. IT is very painful but it has instant results!

74
Q

explain a dynamic warm up

A

Involves continuous sport specific movement with interspersed dynamic stretches. IT follows RAMP

75
Q

WHAT IS RAMP?

A

R - raise core body temperature
A - activate muscles being used
M - mobilize the muscles being used
P- potentiate (CNS activation) muscles being used.

Used in dynamic warm ups

76
Q

How long do you stay with a stretch?

A

until the body is balanced

77
Q

What are contraindicated stretches?

A

THEY HAVE HIGHER THAN NORMAL RISK OF INJURY
Use at own risk.

There are several contraindicated stretches

78
Q

The plough

A

can bang a girl doggy style and she can suck your balls at the same time.

79
Q

Hurdlers stretch

A

Traditional and modified: siting while trying to touch your toes.. ONE LEG AT A TIME

80
Q

standing toe touch

A

stand up doggy style will touching toes.

81
Q

straddle toe touch

A

stand up doggy style with the girls legs spread far apart

82
Q

ballet stretch

A

one leg raised onto a higher surface in front of you

83
Q

seated straddle

A

sitting, legs spread out leaning forward

84
Q

bridge + lower back hyperextensions

A

very arched back, fucked up sex positions for a good filling

85
Q

knee stretch

A

knees completely bent

86
Q

inversion

A

head is below hips in stretch

87
Q

the pretzel

A

sitting, one leg over the other, not allowing penetration of the D

88
Q

stair stretch

A

stretching your calf by angling your foot on a wall

89
Q

sit and reach

A

reaching for the d, BOTH feet out in front of you

90
Q

BUTTERFLY STRETCH

A

criss cross apple sauce

91
Q

standing hip flexor

A

lunge stretch

92
Q

standing quad stretch

A

one leg risen onto higher surface behind you

93
Q

lying quad stretch

A

lying on stomach, pulling one leg up for better fill access.

94
Q

lunging groin stretch

A

sideways groin stretch

95
Q

straight arm stretch

A

idk

Health 200 (9 decks)

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