Muscle Lengthening Techniques

Question 1

What range of muscle length generates the most force?

Answer 1

Mid range due to optimum overlap of muscle filaments

Question 2

What is stress and strain on a muscle?

Answer 2

Stress: physical force is applied to an object
Strain: a measure of deformation of the material

Question 3

Explain the main points of a stress-strain curve:

Elastic region
Failure region
Plastic region

Answer 3

Elastic region- temporarily lengthen a muscle with a stretch for a period of time

Failure region- muscle ruptures

Plastic region- permanent length change in a muscle

Question 4

What is sarcomerogenesis?

Answer 4

Adding sarcomere to chronically lengthen muscles by splinting or bracing the area

Question 5

How does eccentric loading lengthen a muscle and how should it be done?

Answer 5

When you load in end range you add more sarcomeres and force to the end range
Also adds strength and control

Question 6

What are some problems with stretching?

Answer 6

Increase ROM when not wanted
No alteration in strength for new length
Need strong muscles not longer muscles
Alters pain perception = injuries

Question 7

What are some myths of stretching?

Answer 7

We lengthen the muscles
They reduce injury risks
They reduce DOMS
You must do them before exercise

Question 8

How does stretching work?

Answer 8

Changes muscle length = creep
Transient and short lived
May add sarcomeres
Alters pain perception
Alters pain gate

Question 9

What are the types of stretching?

Answer 9

Static 
Dynamic
Contract > relax
Hold > relax
SSTM physiological
SSTM accessory

Question 10

What does the length of a muscle effect?

Answer 10

Alters where you generate most force