Stretches Flashcards
How do you perform self-myofascial release?
small, continuous back and forth movements on a foam roller/similar device covering an area of 2-6 inches over the tender region for 30-60 seconds.
What is/how do you perform static stretching?
Static stretching is with no movement.
You hold each stretch for 15-60 seconds for a max of 4 repetitions.
What is/how do you perform Proprioceptive Neuromuscular Facilitation?
PNF increases ROM/flexibility by increasing the length of the muscle and increasing neuromuscular efficiency.
You can perform a hold-relax stretch, holding an isometric contraction of the agonist muscle for minimum 6 seconds followed by a 10-30 second assisted or passive static stretch.
What is/how do you perform ballistic stretching?
Ballistic stretching is mainly used by athletes for a particular sport.
To perform, you use bouncing movements to push your body beyond its normal range of motion.
Example: bouncing to touch your toes
What is/how do you perform dynamic stretching?
Dynamic stretching is a controlled movement stretch that warms up your muscles, ligaments and tendons for activities.
Some examples include trunk twists, walking lunges, or leg swings against a wall.
What is the difference between ballistic and dynamic stretching?
Dynamic stretching refers to stretching by controlled, coordinated movement with a defined range of motion. Ballistic stretching refers to stretching in uncontrolled, uncoordinated movements, usually involving momentum and bouncing.
What is the difference between active and passive stretching?
Active stretches can be completed without a stretching partner or stretching accessories - you are performing the stretch with no external force.
In passive stretching, there is an external force being provided and you are being stretched instead of actively stretching.
What is the lengthening that occurs when a stretch force is applied called?
creep
What are 3 types of PNF stretching?
Hold-relax
Contract-relax
Hold-relax with agonist
What is the hold-relax PNF stretch technique?
10 second passive stretch
6 second isometric contraction - resisting against the trainers hands/pressure
30 second passive stretch
relax
What is the contract-relax PNF stretch technique?
10 second passive stretch
6 second concentric contraction of agonist muscle through full ROM (lengthening the muscle)
30 second passive stretch
relax
What is/how do you perform an Active Isolated Stretch?
This stretch technique is held for only two seconds at a time. It is performed repeatedly for several repetitions, each time exceeding the previous point of resistance by a few degrees.
What is the hold-relax with agonist PNF stretch technique?
10 second passive stretch
6 second isometric contraction - resisting against the trainers hands/pressure
30 second concentric contraction of the opposing muscle being stretched
relax
