Slide 9 - Flexibility Flashcards
Flexibility is
The ability to move a joint through its complete range of motion
Benefits of flexibility
Reduce injury
Inhibit lower back pain
Prevent post exercise pain/injury
Reduce DOMS
Relieve emotional tension
Improve JOINT HEALTH
What do studies suggest to have adequate flexibility in in order to have healthy lower back
Oblique
Hamstring
Hip Flexor
Low back muscles
What is static flexibility
A measure of total ROM at the joint
What is dynamic flexibility
A measure of the rate of torque or resistance developed during stretching throughout the ROM
Dynamic and static flexibility are
RELATED
Which flexibility should we focus on for testing
STATIC
What are the factors that affect flexibility
Body type - muscle hypertrophy
Age
Gender
Physical activity
Warm up
What do proprioceptors control
Speed, strength and coordination of muscle contractions
Where are muscle spindles located
What do they do
What occurs here
In the center of a muscle
Send messages for the muscle to contract
Myotatic stretch reflex
Where are golgi tendon organs located
What do they do
What occurs here
Near the end of the muscle fiber
Send message for the muscle to relax
Inverse stretch reflex
What does PNF stretching do
Rapid powerful and sudden changes in muscle length stimulate receptors and can cause powerful reflex muscle contractions
What are the steps of the Myotatic stretch reflex
Muscle spindles detect stretch
Sensory neurones conduct AP to the spine
Sensory neurones synapse with alpha motor neurons
Stimulation of the alpha motor neuron causes the muscle to contract and resist being stretched
What are the steps of the inverse stretch reflex
Golgi tendon organs detect tension applied to a tendon
Sensory neurons conduct action potentials to the spinal cord
Sensory neurons synapse with inhibitory interneurons that synapse with alpha motor neurons
Inhibition of the alpha motor neurons causes muscle relaxation
What is PNF
Stretching technique that uses reflexes and neuromuscular principles to relax the muscle being stretched