pnf stretching Flashcards
what does pnf stand for
proprioceptive neuromuscular facilitation
what does the muscle spindle apparatus do (2)
detects, initiates
it detects the stretch in the muscle and initates the stretch reflex
what does the muscle spindles prevent
overstretching and reduce the risk of injury
detect …. override …
what does the golgi tendon organs do (2 things)
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
(5 things)
avoid immediately before excersise (morning of comp)
not for U18
warm up before to avoid injury
leave 48 hrs between stretching routine
per muscle group 2-5 sets (1set is 30 secs after contracting phase
what are the benefits of pnf if done correctly 2/3
greater flexibility and range of movement, reduced risk of injury
what could be the benefit of pnf for a gymnast
increased flexibility and range of movement so that they can perform a new move/hold a position better, performance increases in quality so more points
what are some negatives 3
hard to fit into a training programme especially in the peak season
needs to be done properly to avoid injury
needs to be done regularly to see a noticeable affect on overall performance
what is the first step of pnf aka ….. stretch phase
what is done, felt, detected, sent, initiated
passive stretch
partner lifts limb until stretch is felt
the muscle spindles (proprioceptor) detect an increase in stretch.
ms send a message to ns initiating a stretch reflex
what is the second stage of pnf
how long held, whats detected/activated, sent (inc type), overriden, overall name
the stretch is held for 10sec (isometric contraction)
golgi tendon organs detect increased tension and are activated.
they send an inhibitory signal to override the stretch reflex (signals from ms) this is autogenic inhibition.
what is the 3rd/final stage of pnf
AI causes > so ….. can happen
the leg is lifted again, the golgi tendon organs cause the muscle to relax so the leg can be stretched further
suggest how pnf could improve the performance of a hurdler (3)
they would have improved range of movement/flexibility allowing them to clear the hurdles with more ease
increased range of motion/flexibility allow improved stride length > generating more power/velocity
increased range of motion/flexibility support them to generate a more fluid/efficient stride pattern
help minimise risk of injury allowing them to continue training and performing
