Muscle Stretching Flashcards
_______ = a specific position is held with the muscle on tension to a point of a stretching sensation
static
______ ________ = rapid, alternating movements or bouncing at end ROM
ballistic stretching
____ ________ = integrates active contraction of the muscle being stretching (or its antagonist) before stretching in order to inhibit or facilitate muscle activation
PNF stretching
A systematic review found significant differences between static and PNF stretching (on hamstrings) - both effective at increasing ROM (T/F)
FALSE (no sig difference)
What is the contemporary view on how PNF stretching works?
- Stretch tolerance
2. Viscoelastic properties
_______ _____ on how PNF works = reciprocal inhibitor and autogenic inhibition
Historical thoughts
What are the 3 types of PNF stretching?
- Hold relax
- Agonist contract
- Hold relax agonist contract
______ _______ = target muscle passively put in lengthened position
hold relax; agonist contract; and hold relax agonist contract (all techniques start like this!)
In the hold relax technique, there is an _______ contraction of a target muscle for __-__s.
isometric; 5-10
Do you need to repeat for PNF?
no
In agonist contract there is a __________ contraction of opposing muscle, holding for ___-___ s.
concentric; 5-10
In the hold relax agonist contract, there is an isometric contract of _______ muscle, followed immediately with concentric contraction of _________ muscle, each holding for ___-____s.
target; opposing ; 5-10
Which PNF technique may have the greatest efficacy?
hold relax agonist contract
How many repetitions of PNF may be sufficient?
1
What % of MVC should contractions be performed?
20%
