Muscular Flexibility

Question 1

Define flexibility.

Answer 1

the achievable range of motion at a joint or a group of joints

Question 2

How can flexibility be assessed?

Answer 2

• biomechanically (cameras, markers etc.)
• observational
• use of a goniometer or flexometer (sit and reach)

Question 3

Name 6 factors that effect flexibility.

Answer 3

• age
• genetics
• temperature
• gender
• muscle and joint morphology
• physical activity level

Question 4

Name 6 benefits of flexibility training.

Answer 4

• increased range of motion
• reduced risk of injury/quicker recovery
• maintenance of pliability at the joint into older age
• reduction of stress (meditative effects)
• enhanced performance (warm muscles, increased VO2, increased blood flow etc.)
• reduced muscle soreness

Question 5

What are 2 general categories of exercises that can be done for flexibility?

Answer 5

• stretching

- myofascial release

Question 6

Name 5 different types of stretching.

Answer 6

• static
• passive
• ballistic
• dynamic
• proprioceptive neuromuscular facilitation (PNF)

Question 7

Describe static stretching.

Answer 7

• stretch and hold technique
• make sure to focus on joints used specifically in exercise or sport
• 20-30 second hold, twice per joint

Question 8

Describe passive stretching.

Answer 8

application of an external force either by an object or person to increase range of motion

Question 9

Describe ballistic stretching.

Answer 9

• using movement (fast, repetitive bouncing) to increase range of motion of a joint beyond its range
• not recommended (especially not for a whole body warm up): increased risk of injury
• high performance athletes might be an exception

Question 10

Describe dynamic stretching.

Answer 10

• speed of movement, momentum, and active muscular effort utilized to increase range of motion
• using movement during the performance of a stretch
• recommended before athletic competition

Question 11

How often should flexibility training be performed?

Answer 11

at least 2-3 times per week, can be done daily

Question 12

Stretching should be completed to the point of ____, but not _____.

Answer 12

• discomfort

- pain

Question 13

Pain when stretching means…

Answer 13

you are moving too far beyond normal range of motion

Question 14

What are the main causes of low back pain?

Answer 14

• excessive sitting
• poor posture and body mechanics
• inactivity
• excessive body weight
• psychological stress

Question 15

In __% of cases, low back pain is preventable.

Answer 15

80%

Question 16

The economic burden (direct and indirect costs) of low back pain in the US is >__ billion/year.

Answer 16

$>86 billion/year

Question 17

What are 4 things that can be done to minimize low back pain?

Answer 17

• stretching
• improving posture
• reducing sitting time and inactivity
• using proper ergonomic setups while studying at a desk or computer

Question 18

Name 5 physiological impacts that myofascial release has.

Answer 18

• increase in dilation of the arteries
• restores extensibility (stretch)
• relaxes scar tissue (breaks it up)
• increases nitrogen oxide
• increases vascular plasticity

Question 19

What are 3 uses for myofascial release?

Answer 19

• recovery
• alleviating pain
• enhancing performance

Question 20

Name two settings where myofascial release can be used for recovery.

Answer 20

• self myofascial release (foam rolling etc.)

- therapeutically (massage, osteopaths)

Question 21

How can myofascial release be used to alleviate pain?

Answer 21

it increases blood flow which results in the movement of wastes out of the body, and oxygen/nutrients into the body

Question 22

How does myofascial release enhance performance?

Answer 22

increasing range of motion and flexibility

Question 23

What is the recommended technique to be used for myofascial release?

Answer 23

• 5 minute general warm up
• hold each position for 1-2 minutes each side
• if pain is reported, stop rolling
• rest on the painful areas for 30-45 seconds