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Active Care > Stretching and PNF > Flashcards

Stretching and PNF Flashcards

1
Q

Define “elasticity”

A

The ability of a tissue to return to it’s previous shape or size following the application of a force

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2
Q

What is the elastic limit?

A

Point of force beyond which tissue won’t return to former shape/size when force is removed

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3
Q

What is plasticity?

A

Ability to deform without return to prior shape

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4
Q

When can plasticity be seen?

A

Either as a normal property (modeling clay

or secondary to damage (exceed elastic range)

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5
Q

What is stiffness?

A

AKA resistance, tension, tightness, pain*

Non-specific term probably referring to shortened muscles which limit joint motion.

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6
Q

What is viscosity?

A

Property of a fluid to resist loads that produce shear and flow.

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7
Q

How do you reduce viscosity in a muscle?

A

Warm them

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8
Q

How is viscosity time dependent?

A

Faster movement = higher viscosity

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9
Q

What is thixotropy?

A

Phenomenon of gel/solids where mechancial vibration causes change from gel/solid to liquid (quicksand)

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10
Q

How is thixotropy seen in muscle?

A

Muscle becomes stiff with disuse and more mobile with movement

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11
Q

What 3 main reasons do we stretch?

A

Mobility, motor control, functional patterning

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12
Q

What are 5 indications for muscle stretching?

A

When ROM is limited due to loss of extensibility from adhesions, contractures, and scar tissue causing function limitations or disabilities

When restricted motion may lead to structural deformities that are otherwise preventable

When muscle weakness and shortening of opposing tissue have led to limited ROM

As part of a total fitness program designed to prevent or reduce the risk of MSK injury

Prior to and after vigorous exercise to minimize soreness

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13
Q

What muscles in the upper extremity tend to be tight or overactive?

A

Pec major/minor, ant deltoids, subscapularis, lats, levator scaps, upper traps, teres major, SCM, scalenes, rectus capitis

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14
Q

What muscles in the upper extremity are weak or underactive?

A

Rhomboids, lower traps, post delt, teres minor, infraspinatus, serratus anterior, longus coli and longus capitis

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15
Q

What are the joints in the upper extremity that MC experience joint dysfunction?

A

SC joint, AC joint, thoracic and cervical facet joints

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16
Q

What are the most likely injuries of the upper extremity one might encounter?

A 
Rotator cuff
Shoulder instability
Bicep tendonitis
TOS
Headaches
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17
Q

What joints are prone to loss of mobility?

A 
Ankle (sagittal)
Hip (multi-planar)
Thoracic
Glenohumeral
Upper cervical spine
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18
Q

What joints are prone to decreased stability?

A

Lumbar
Scapula
Lower cervical spine
Knee

19
Q

What are the contraindications for stretching?

A

A bony block that limits motion

Recent fracture with non-union

Acute inflammatory or infections process

Soft tissue healing could be disrupted due to stretch
Sharp acute pain with jt movement or muscle elongation

Hematoma or other tissue trauma indication

Hypermobility already exists

Shortened soft tissues provide support in stead of neuromuscular contol or normal structural stability

Shortened soft tissues enable a paralyzed patient or one with severe weakness to perform specific functional skills

20
Q

What will stretching prior to a vertical leaping test do to performance?

A

May decrease it

21
Q

What will stretching prior to bench pressing do to performance?

A

Decrease performance

22
Q

What is an example of stretch induced strength loss?

A

Calf muscle strength was decreased after 15 minutes of stretching (decreased electrical activity and motor unit recruitment)

23
Q

Why could stretching decrease strength?

A

Stretching causes an acute inhibition of maximal force produced by the muscle. The effect is more pronounced in activities performed at relatively slow velocities.

24
Q

what is one way to reduce stretch-induced strength loss?

A

Maximal contraction of the muscle prior to static stretch

25
Q

Static stretching w/o muscle activation does what to performance?

A

Decreases it

26
Q

What are the 3 major types of stretching?

A

Dynamic stretching
Pre-contraction stretching
Static stretching

27
Q

What are the 2 types of static stretching?

A 
Self stretch (active)
Passive stretch (partner)
28
Q

What are the two types of dynamic stretching?

A

Active stretch

Ballistic stretch

29
Q

What are the 2 types of pre-contraction stretching?

A 
PNF techniques (HR, CR, CRAC)
Other techniques (PIR, PFS)
30
Q

How should one do passive partner stretching?

A

Slow and constant
15-20 seconds
2-4 reps

Decrease intensity and if painful

31
Q

What kind of movements affecting the spine should you avoid with passive stretching?

A

Combination movements, e.g. flex and lat flex

32
Q

What is readily noticeably after static stretching and why?

A

Acute increase in ROM, attributed to analgesic response

33
Q

How long should one hold a stretch?

A

According to some evidence, 30 second stretch per muscle group is sufficient to increase ROM in most healthy people, although more may be required in certain people, injuries, and or muscle groups.

34
Q

What additional benefit can be seen with stretching for 60 seconds?

A

None

35
Q

What does stretching for 30 seconds do for reaching one’s plateau?

A

Enables individual to reach plateau faster (as opposed to 10 seconds which will take longer)

36
Q

What are ballistic stretches?

A

Rapid alternating movements to end range. “Bouncing” at end range.

37
Q

What are some sports where ballistic stretching is best used?

A

Gymnastics

Martial arts

38
Q

What should ballistic stretching NOT be used for?

A

Injury recovery

39
Q

Why should ballistic stretching be used cautiously?

A

Increased injury risk:

Immobilized tissues are weak
Cronic contracture causes brittle tissue

40
Q

What is dynamic stretching?

A

Active movement through a full range

41
Q

How should one progress through ROM with dynamic stretching?

A

Start slow, gradually pick up speed and increase ROM

42
Q

What is dynamic stretching used for and what kind of movements should be of focus?

A

Used for preparation/warmup

Use sport/task specific movements

43
Q

What does PNF stand for?

A

Proprioceptive neuromuscular facilitation

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