pnf stretching Flashcards
what does pnf stand for
proprioceptive neuromuscular facilitation
what does the muscle spindle apparatus do
it detects the stretch in the muscle and initates the strecth reflex
what does the muscle spindles prevent
overstretching and reduce the risk of injury
what does the golgi tendon organs do
detect tension in the muscle and overrides the stretch reflex
as the stretch reflex is inhibited what is this called
autogenic inhibition
what is autogenic inhibition
A sudden relaxation of the muscle in response to high tension, receptors are the GTO’s
what are the guidelines for pnf stretching
avoid immediately before excersise (morning of comp)
leave 48 hrs between stretching routine
per muscle group 2-5 sets (1set is 30 secs after contracting phase
not for U18
warm up before to avoid injury
what are the benefits of pnf if done correctly
greater flexibility and range of movement, reduced risk of injury
what are some negatives
hard to fit into a training programme especially in the peak season
needs to be done properly to avoid injury
needs to be done regulary to see a benefit
