Stretching

Question 1

What is stress relaxation?

Answer 1

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

Question 2

Define creep:

Answer 2

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.

Question 3

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

Answer 3

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

Question 4

What is ballistic stretching?

Answer 4

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.

Question 5

Define static stretching:

Answer 5

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

Question 6

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

Answer 6

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.

Question 7

What is the optimal number of stretch repetitions?

Answer 7

1-4

Question 8

HOw is the optimal number of stretch repetitions determined?

Answer 8

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

Question 9

What is the optimal stretch time?

Answer 9

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

Question 10

How often must stretching be performed to maintain gains?

Answer 10

At least every 24 hours.

Question 11

How long will gains realized from stretching be retained?

Answer 11

2-4 wks

Question 12

Does muscle stretching increase performance?

Answer 12

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.

Question 13

Does stretching decrease the chance of injury?

Answer 13

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

Question 14

Does stretching decrease pain?

Answer 14

Yes, research supports stretching decreases DOMS

Question 15

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

Answer 15

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

Question 16

Should joint mobilization precede stretching?

Answer 16

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

Question 17

What stretching techniques results in the greatest flexibility gains?

Answer 17

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

Question 18

What effect does stretching position have on hamstring flexibility gains?

Answer 18

non-dependent on position for hamstrings

Question 19

Does age influence the extensibility of muscle and tendon?

Answer 19

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

Question 20

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

Answer 20

no difference with change in ankle position

Question 21

ODes stretching alter joint position sense?

Answer 21

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