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Strength and Conditioning > Myofascial release > Flashcards

Myofascial release Flashcards

1
Q

Define connective tissue and what it does

A

An adaptive tissue that responds to trauma to protect the body.

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2
Q

What is connective tissue made of?

A

Collagen
Elastin
Ground substances

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3
Q

What does collagen do?

A

Provides support, strength, stabilisation and definition

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4
Q

What does elastin do?

A

Provides dynamic flexibility and absorbs tensile forces

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5
Q

What do the ground substances do?

A

Provides cushions and lubricates

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6
Q

Define Fascia and what it does

A

A specialised connective tissue which surrounds every muscle.
Allows motion and provides form and structure to the body.

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7
Q

What are embedded in the fascia?

A

Proprioceptors

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8
Q

What does Fascia support, allow and also provide?

A

Supports the vessels and nerves. Allows muscle to move over each other. Provides stability, contour and fluidity and lubrication.

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9
Q

What are the 2 layers of fascia?

A

Superficial and deep

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10
Q

What does the superficial layer consist of?

A

Thin elastic fibres under the skin.

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11
Q

What does the deep layer do?

A

Separates muscles and organs

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12
Q

What can happen to the fascia after a single event or chronic micro trauma?

A

Fascia tightens.

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13
Q

How does the body/fascia react to trauma?

A

Collagen becomes dense and fibrosis.
Elastin loses resiliency.
Ground substance solidifies.

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14
Q

What are formed after trauma which entrap nerves and vessels?

A

Adhesions and scar tissue

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15
Q

How do adhesions effect the muscle?

A

Limit stretch, reduce ROM, cause pain, movement imbalances, blood flow restriction.

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16
Q

What are trigger points a mix of?

A

Fascia adhesions, muscle knots.

17
Q

What are muscle knots?

A

Arise from overproduction of Ach. Damaged SR. Muscles don’t relax.

18
Q

What are the sensations of pain which are caused by local tightness in the fascia?

A

Tender, taut bands of hardened fascia, pressing causes involuntary contractions.

19
Q

How does Myofascial release effect ROM?

A

Increases ROM

20
Q

How long do the ROM effects last?

A

More than 10 mins

21
Q

What % improvement has been seen in ROM?

A

0-15%

22
Q

TRUE or FALSE. myofascial release improves acute performance in sprints, jump height, isometric power and wingate power.

A

FALSE - no acute benefits on performance but does not reduce performance.

23
Q

How does MFR effect DOMS?

A

Reduces perception of pain.

24
Q

How long does the reduced perception of pain last?

A

48hrs.

25
Q

What are the chronic effects of MSR?

A

Flexibility - ROM improved in programmes lasting more than 2 weeks.

26
Q

How much force needs to be applied during MFR?

A

30-200N

27
Q

What are the 5 ways in which MFR works?

A 
Rehydration 
Pathological adhesion 
Thixotrophy
Pizoelectricity 
Myofascial trigger point.
28
Q

What is Thixotrphy?

A

Application of heat/kinetic energy. Makes fascia more supple.

29
Q

What is Pizoelectricity?

A

Miscroscopic electrical charge in collagen with kinetic energy. Make fascia supple.

30
Q

How does MFR cause rehydration?

A

Massage redistributes the interstitial fluid promoting rehydration of fascia thus more flexibility.

31
Q

How does MFR effect adhesions?

A

Massage action “busts” adhesions or remoulds them to be layered rather than a knot.

32
Q

How does MFR effect the GTO.

A

Foam rolling pushes on the GTO causing involuntary relaxation of muscle.

33
Q

What does the pressure of MFR do to effect stretch tolerance?

A

Inhibits pain signals, so more tolerant and able to increase ROM.

34
Q

What does MFR also stimulate?

A

Blood flow to muscle and fascia.

35
Q

How many seconds per set should foam rolling be carried out?

A

15-90s

36
Q

How many sets should be performed?

A

1-3 sets

37
Q

When should MFR be performed?

A

before exercise to increase ROM and after as recovery.

Strength and Conditioning (16 decks)

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