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Kinesolgy > Stretching > Flashcards

Stretching Flashcards

1
Q

what is a Stretching Exercise

A

Therapeutic maneuver designed to lengthen shortened soft tissue structures with aim of increasing ROM
Must occur near end-range

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2
Q

does stretching include active or passive techniques

A

both

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3
Q

Stretching with immbolization

A

Avoid vigorous stretching immediately after immobilization

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4
Q

stretching with pain

A

Avoid development of pain

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5
Q

stretching with weak muscles

A

Avoid overstretching weak muscles

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6
Q

stretching with acute inflammatory conditions

A

do not stretch with acute inflammatory conditions

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7
Q

fracture and stretching

A

contraction for stretching when Recent fracture or when boney union is incomplete

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8
Q

Acute pain and stretching

A

avoid stretching when there is a acute pain with the movement

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9
Q

stretching and infection

A

contridiction for stretching if there is an Acute infectious process

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10
Q

stretching with increase joint mobility

A

When contractures provide increased joint stability in lieu of normal structural stability and/or neuromuscular control

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11
Q

stretching with hyper-mobilty

A

contradiction for stretching when Joint hyper-mobility already exists

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12
Q

Muscle stretching

A

Stretch applied opposite to the functions of a specific muscle to stretch that muscle

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13
Q

muscle stretching in Tibialis anterior

A

1 joint muscle

Actions – dorsiflexion, inversion
Stretch – plantarflexion, eversion

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14
Q

Joint Stretching

A

Stretching techniques that targets a non-muscular structure

Example – Overpressure into knee extension

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15
Q

Mechanoreceptors

A

convey information to the CNS about the physical environment within the muscle-tendon unit

Impacts effectiveness of a stretch

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16
Q

Sensory organs introduced to

A

Golgi tendon organ (GTO)
Muscle spindle

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17
Q

what is the Golgi Tendon Unit

A

Sensory organ at musculotendinous junction

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18
Q

Golgi Tendon Unit function

A

Function is to monitor changes in tension

In response to tension, GTO signals the spinal cord to inhibit alpha motoneuron activity and decrease tension

Inhibition is decreased neuronal activity, which diminishes the capacity of a muscle to contract

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19
Q

Golgi Tendon Unit purpose

A

Protective mechanism that inhibits the muscle when a stretch occurs to keep it from firing

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20
Q

Muscle Spindles respond to

A

Sensory organ that is sensitive to quick and sustained stretches

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21
Q

GTO responds to

A

Slow, non-aggressive stretch → GTO fires after 6-8 seconds → inhibits muscle tension allowing it to lengthen

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22
Q

Function of Muscle Spindles

A

Main function is to detect and convey info about muscle length changes and the velocity of those changes

Sense the length change and speed of stretch

Causes reflexive contracture if stretched too fast or too far

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23
Q

Selective Stretching

A

Process of selectively stretching some muscle groups while allowing others to remain tight in an attempt to improve function

E.g.: pt has spinal cord injury and has hypomobility of finger flexors. Mobile wrist extensors allow for grasping.

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24
Q

Over-Stretching

A

Stretching beyond “normal” ROM of joint and surrounding soft tissues resulting in hypermobility

SLR 80°

Examples: dancers, gymnasts, cheerleaders, divers

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25
Q

Over-Stretching is bad when

A

Detrimental when supporting structures of joint and surrounding muscles are insufficient to stabilize joint

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26
Q

what is Contractile tissue

A

muscles and tendons

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27
Q

what is Noncontractile tissue

A

ligaments, joint capsules, fascia, skin

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28
Q

Elastic tissue properties

A

returns to its prestretch length after a short-duration stretch (contractile and noncontractile tissues)

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29
Q

Plastic tissue properties

A

can assume a new length after being stretched (contractile and noncontractile tissues)

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30
Q

Viscoelastic tissues

A

initially resist length changes but will slowly lengthen if the stress is applied long enough (noncontractile tissues only)

31
Q

stress (stress strain)

A

force (load) applied per unit area

32
Q

Tension

A

resistance to a load that attempts to length the tissue

E.g. stretching

33
Q

Strain

A

Amount of deformation/lengthening that occurs

34
Q

what kind of activities occur at toe region

A

ADLs

35
Q

Elastic Region

A

Stretching aligns the collagen fibers in the direction of the stretch

36
Q

Elastic Region stretching

A

Stretches staying in this region result in the tissue assuming its original length

37
Q

Plastic Region stretching

A

Stretching past the elastic region begins to cause permanent tissue deformation

Plastic deformation occurs from excessive microfailure of the collagen bonds occurs

38
Q

what kind of properties do connective tissue have

A

viscoelastic
- initially resists length changes but will change if load is applied long enough

39
Q

Key variables of creep

A

Gradually increasing external load

Load is sustained (time)

Tissue slowly lengthens while the stretch/load is applied

40
Q

Stress Relaxation

A

Submax load/stretch is applied to noncontractile tissue

41
Q

Submax load/stretch is applied to noncontractile tissue

A

Load/stretch is kept constant

An amount of tissue deformation occurs (lengthening)

As time goes on, less external load is needed to maintain that new tissue deformation

takes time - hours

42
Q

what happens as we do stress relaxation more

A

The more that is done, the higher likelihood of causing permanent change

43
Q

Total End-Range Time (TERT)

A

The longer you maintain the tissue at end-range, the greater the probability you can induce a permanent change in length

Plastic changes in the connective tissue may occur

44
Q

Connective tissue vs. muscle in TERT

A

Plastic changes in the connective tissue may occur

Muscle fibers are elastic and want to return to resting position

45
Q

Driving principle behind low-load

A

long duration stretching

46
Q

Static Stretching

A

A low force is applied to a muscle at end-range and held for an extended duratation

Longer, less intense stretches generally yield better results in terms of increasing flexibility

47
Q

how long should you static stretch

A

2-4x for 15-30 seconds

48
Q

Static Stretching effect on preformance​

A

Found to decrease strength, running, and jumping performance (conflicting evidence on performance)

49
Q

Slow stretching

A

gradual application of the stretching load
Typically considered safer

50
Q

slow stretching is working on what types of tissue

A

Better targets non-contractile tissues

51
Q

what is slow stretching good at

A

Better targets non-contractile tissues

52
Q

Ballistic stretching

A

rapid application of the stretch -bouncing, at a low load
Rapid, forceful stretching at end-range

53
Q

Ballistic stretching effectivenss

A

Bouncing movements at end-range uses momentum of the limb to stretch the shortened structures

54
Q

Active/Cyclic Stretching

A

Gradual and controlled stretch to end-range
Short duration between 5-10 seconds
Multiple reps

55
Q

Ballistic stretching muscle spindles and GTO

A

Muscle spindles stretch but GTO’s don’t fire

56
Q

Ballistic stretching is safe on

A

Only “safe” for young active population

57
Q

ballistic stretching and tendon

A

Rapid loading increases tendon stiffness

58
Q

Proprioceptive NeuromuscularFacilitation (PNF) Stretching

A

Type of Active Stretching
Integrates active muscle contraction

not supported - the techniques are effective in increasing ROM and flexibility and should be used

59
Q

PNF Prerequisites

A

Normal innervation
No paralysis
No spasticity
Strength “within normal limits”
Need voluntary control at end-ranges
≥ 4/5

60
Q

Agonist Contraction

A

Pt moves tight muscle to the lengthened position

Pt contracts the muscle opposite the tight muscle for ~5 seconds

Next, pt holds a stretch of tight muscle for ~30 seconds.

Perform multiple repetitions

ALWAYS end on a stretch

61
Q

Hold-Relax Stretching

A

Pt moves tight muscle to the lengthened position

Pt isometrically contracts the tight muscle for ~10 seconds

Next, pt holds a stretch of tight muscle for ~30 seconds.

Move into the new lengthened range

Perform multiple repetitions

ALWAYS end on a stretch

62
Q

Spasticity

A

a condition in which there is an abnormal increase in muscle tone or stiffness of muscle

63
Q

Contract-Relax Stretching

A

Pt moves tight muscle to the lengthened position

Pt concentrically contracts the tight muscle for ~5 seconds

Next, pt moves into the new lengthened range and holds a stretch of tight muscle for ~30 seconds

Perform multiple repetitions

ALWAYS end on a stretch

64
Q

Reciprocal inhibition

A

seen with Agonist-contraction

Contraction of the agonist muscle may inhibit contraction of the antagonist muscle, allowing it to relax better and improve the ability to be stretched

has not been confiremed

65
Q

Autogenic inhibition
s

A

seen with hold and relax

Increased tension from the isometric contraction will increase the relaxation of the muscle, allowing an easier stretch

has not been confiremd

66
Q

Prescribing Flexibility andStretching Exercises

A

FITTE Principle

Stretching specific considerations
Alignment
Stabilization
Speed

67
Q

what is the freq of stretching that the ASCM reccomends

A

ACSM recommendation: 2-4x for 15-30 seconds

68
Q

Intensity in stretching

A

“How much load?”

69
Q

Warm-Up with stretching

A

Tissue is easier to stretch if warm
Sub-maximal exercise to increase body temperature before stretching
BW squats, lunges, step-ups, RDLs

70
Q

ROM Exercises are used for what

A

Used to maintain existing joint and soft tissue mobility

Used to minimize the development of contractures

cand be passive or active

71
Q

where does ROM excercis​e occur

A

Occurs in unrestricted portion of joint motion

72
Q

what is Stretching Exercises

A

Therapeutic maneuver designed to lengthen soft tissue structures that have been deemed “short” in order to increase ROM

include passive and active

73
Q

where does stretchin ​occur

A

Occurs at the end-range of motion

74
Q

Passive Range of Motion is used when

A

Patient is unable to move on their own

Active motion is contraindicated

Kinesolgy (6 decks)

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