Specialist training: PNF

Question 1

What does PNF stand for?

Answer 1

Proprioceptive neuromuscular facilitation.

• Movement
• Brain-muscle

Question 2

What is it?

Answer 2

Advanced stretching technique.

Question 3

What does it improve?

Answer 3

Used to improve flexibility and mobility.

Example (AO2)
- Gymnast= split jump= legs fully stretched and out horizontal= higher scoring with PNF training= more likely to win the comp etc.

Question 4

Define flexibility

Answer 4

Range of movement around a joint.

Question 5

Define muscle spindles

Answer 5

• Receptors that detect rate and length of change in muscle fibres.

Question 6

Define stretch reflex

Answer 6

• Protective mechanism that stops a muscle overstretching by producing a forceful concentric muscle contraction.

Question 7

Define Golgi Tendon Organ

Answer 7

Proprioceptors that sense tension in the tendon and activate autogenic inhibition.

Question 8

Define autogenic inhibition

Answer 8

Stops signals from the muscle spindles.

Question 9

What is the process of PNF (active PNF)

Answer 9

1. Move a body part to the limit of its range of movement (ROM).
2. Hold the stretch for 3 seconds.
3. Isometrically contract (static contraction pushing against an immovable object) the target muscle for 6-10 secs- This can be done by pushing against the resistance offered by a partner).
4. Relax the muscle.
5. Stretch the muscle once again to its ROM limit, which should be further, and hold for 30 secs.
6. Repeat 2-5 times.

Question 10

Golgi tendon organ (more info)

Answer 10

• Is a safety mechanism.
• The connective tissue between the muscle fibre and the tendon.

Question 11

What happens when the Golgi Tendon is activated?

Answer 11

• Activation of the Golgi tension organ inhibits muscular contraction through autogenic inhibition and relaxes the muscle to protect the muscle and tendon from perceived injury.
• The GTO when activated overrides the stretch reflex which relaxes the muscle.

Question 12

The physiology (process)

Answer 12

1. As the muscle is stretched the muscle spindles detect rate/ length of change.
2. As the muscles continues to stretch a point is reached where a stretch reflex would be activated.
3. However, during the isometric contraction a critical tension threshold is exceeded.
4. At this point signals are sent from the Golgi tendon organs to initiate autogenic inhibition which overrides the stretch reflex.
5. This allows the muscle to relax and in turn be stretched further.

Question 13

Guidelines to PNF (AO3)

Answer 13

• Do not do on the day of the competition.
• 48hrs rest prior to repeating.
• Not recommended for under 18’s.
• Requires a trained specialist to complete.

Question 14

What are alternatives to PNF

Answer 14

• Static stretching= no movement during the stretch.
• Dynamic stretching= mimics the sporting activities/ movement.
• Pilates
• Yoga