Stretching Flashcards
What is the rationale behind using this treatment (Pain/Increase ROM/Strengthen etc)?
improve ROM
prevent injury
improve performance
reduce muscle spasm
relieve pain
reduce muscle tone
increase tolerance to loads
facilitate recovery
What are the physiological effects of treatment?
increases the tissues ability to tolerate load
increased thickness and improved cross bridging of muscle fibres
increased ability to tolerate discomfort
What structures are affected by the technique?
muscle fibres (orientation, thicker, improved cross bridging)
increases tissues ability to tolerate load
What principles are used in carrying out the technique?
3 times per week
slowly elongate muscle and hold with low levels of force
4-5 reps held for 15-30 secs
Precautions and contraindications?
contraindications
-bony limit to movement
-recent fracture
-acute inflammation
-acute pain with movement
-shortened tissues are compensatory
What is the definition of stretching?
the act of expand or lengthening
to move beyond the available range
physio-to lengthen the targeted tissue (passively) in order to produce the desired effects
Look on LC and carry out all the muscle stretches
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What is static stretching, why would you do it, dosage and frequency?
stretch to the farthest point and hold the stretch
increase ROM- 20-30 secs, 3-5 reps, 1-3 per day, 5 days a week for 6 weeks
cool down- 20-30 secs, 3-5 reps, post activity
maintenance- 15-30 secs, 4-5 reps, at least 3 times a week
active (to increase flexibility and strengthen agonist muscles)- 10-15 secs, 2-6 reps, 5 days per week, 6 weeks (3-4 times a week for strength)
What are the two different types of static stretching and how does the dosage differ?
passive- assume position and hold it with another part of your body, or assistance- good for cooling down and reducing muscle spasm after injury
active- assume position and hold it with no other assistance, increases active flexibility and strengthens agonist muscles- however these are usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held for longer than 15 seconds.
What is dynamic stretching, why would you do it, dosage and frequency?
moving parts of your body and gradually increasing reach, speed of movement, or both, but unlike ballistic stretching its done gently-with no bounces or jerky movements
improves dynamic flexibility, pat of warm up
8-12 reps, as required
What should you go careful of in dynamic stretching?
should only do the number of reps that you can do without decreasing ROM otherwise flexibility will be lost.
after reaching maximal ROM in a joint in a movement, you should not do many more repetitions of this movement in each workout.
What is ballistic stretching and what is recommended?
bouncing in and out of a stretched position
not recommended as can lead to injury
it can instead cause the muscles to tighten by repeatedly activating the stretch reflex
