Stretching Flashcards

1
Q

What is stress relaxation?

A

viscoelastic structures, such as muscle tendon unit. When elongated to a specific length and held at this position the internal tension decreases with time.

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2
Q

Define creep:

A

creep occurs when an MTU is elongated to a specific length, and then allowed to con’t to elongate as stress relaxation occurs. Creep is partially responsible for the immediate increase in joint ROM.

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3
Q

When stretching a muscle joint complex, what structures are influenced?

A

joint capsule, ligaments, nerves, vessels, skin, MTU

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4
Q

What is ballistic stretching?

A

Stretching near the limit of available ROM and then cyclically loading the muscle joint complex (bouncing at end range). Indicating for preconditioning a muscle joint complex for activities such as sprinting, high jump, or other events dependent on elastic energy.

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5
Q

Define static stretching:

A

Holding a muscle joint complex at a specific ROM until a stretch is perceived. Held static.

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6
Q

Describe some commonly used proprioceptive neuromuscular facilitation (or active inhibition) stretching techniques:

A

hold(contract)-relax: pt placed into a comfortable stretch and pt contracts the target muscle group for 5-10s . The pt then relaxes and the stretch is increased. Repeat. Hold-relax antagonist contraction: muscle stretched to a comfortable position, contracts target muscle group for 5-10s, then contracts agonist for 5-10s Antagonist contraction: stretch held and opposite muscle group contracted 5-10s, then repeated as ROM is increased.

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7
Q

What is the optimal number of stretch repetitions?

A

1-4

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8
Q

HOw is the optimal number of stretch repetitions determined?

A

According to Taylor et al, 80% of the MTU length is achieved by the fourth stretch with the majority occurring after the first stretch.

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9
Q

What is the optimal stretch time?

A

between 15-60s, most advocate for 15-30s.

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10
Q

How often must stretching be performed to maintain gains?

A

At least every 24 hours.

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11
Q

How long will gains realized from stretching be retained?

A

2-4 wks

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12
Q

Does muscle stretching increase performance?

A

Depends on activity. Ballistic for sport dependent on elastic energy. Stretching decreases performance in elite runners and sprinters; but research supports stretching that can increases performance related to economy of gait.

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13
Q

Does stretching decrease the chance of injury?

A

Yes, usually. Flexibility imbalances is the key to prevention.

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14
Q

Does stretching decrease pain?

A

Yes, research supports stretching decreases DOMS

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15
Q

Should a muscle joint complex be warmed up to optimize the effects of a stretch?

A

Not necessarily. It makes sense logically, but research has shown that stretching with or without a warm-up yields the same results.

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16
Q

Should joint mobilization precede stretching?

A

Yes, joints exhibiting decreased joint play should be mobilized before stretching to decrease the effects of abnormal joint compression and distraction.

17
Q

What stretching techniques results in the greatest flexibility gains?

A

Static hamstring stretch via systematic review was superior to PNF. But it is difficult to state this with certainty.

18
Q

What effect does stretching position have on hamstring flexibility gains?

A

non-dependent on position for hamstrings

19
Q

Does age influence the extensibility of muscle and tendon?

A

as age increases MTU decreases in extensibility especially in the calf which is important for ambulation, balance, and fall prevention.

20
Q

Does stretching the gastroc muscle in subtalar supination result in greater DF ROM?

A

no difference with change in ankle position

21
Q

ODes stretching alter joint position sense?

A

a brief stretching regimen 30s x3 had no effect on knee joint position sense.