Stretching and PNF Flashcards
Define “elasticity”
The ability of a tissue to return to it’s previous shape or size following the application of a force
What is the elastic limit?
Point of force beyond which tissue won’t return to former shape/size when force is removed
What is plasticity?
Ability to deform without return to prior shape
When can plasticity be seen?
Either as a normal property (modeling clay
or secondary to damage (exceed elastic range)
What is stiffness?
AKA resistance, tension, tightness, pain*
Non-specific term probably referring to shortened muscles which limit joint motion.
What is viscosity?
Property of a fluid to resist loads that produce shear and flow.
How do you reduce viscosity in a muscle?
Warm them
How is viscosity time dependent?
Faster movement = higher viscosity
What is thixotropy?
Phenomenon of gel/solids where mechancial vibration causes change from gel/solid to liquid (quicksand)
How is thixotropy seen in muscle?
Muscle becomes stiff with disuse and more mobile with movement
What 3 main reasons do we stretch?
Mobility, motor control, functional patterning
What are 5 indications for muscle stretching?
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
What muscles in the upper extremity tend to be tight or overactive?
Pec major/minor, ant deltoids, subscapularis, lats, levator scaps, upper traps, teres major, SCM, scalenes, rectus capitis
What muscles in the upper extremity are weak or underactive?
Rhomboids, lower traps, post delt, teres minor, infraspinatus, serratus anterior, longus coli and longus capitis
What are the joints in the upper extremity that MC experience joint dysfunction?
SC joint, AC joint, thoracic and cervical facet joints
What are the most likely injuries of the upper extremity one might encounter?
Rotator cuff Shoulder instability Bicep tendonitis TOS Headaches
What joints are prone to loss of mobility?
Ankle (sagittal) Hip (multi-planar) Thoracic Glenohumeral Upper cervical spine
What joints are prone to decreased stability?
Lumbar
Scapula
Lower cervical spine
Knee
What are the contraindications for stretching?
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
What will stretching prior to a vertical leaping test do to performance?
May decrease it
What will stretching prior to bench pressing do to performance?
Decrease performance
What is an example of stretch induced strength loss?
Calf muscle strength was decreased after 15 minutes of stretching (decreased electrical activity and motor unit recruitment)
Why could stretching decrease strength?
Stretching causes an acute inhibition of maximal force produced by the muscle. The effect is more pronounced in activities performed at relatively slow velocities.
what is one way to reduce stretch-induced strength loss?
Maximal contraction of the muscle prior to static stretch
Static stretching w/o muscle activation does what to performance?
Decreases it
What are the 3 major types of stretching?
Dynamic stretching
Pre-contraction stretching
Static stretching
What are the 2 types of static stretching?
Self stretch (active) Passive stretch (partner)
What are the two types of dynamic stretching?
Active stretch
Ballistic stretch
What are the 2 types of pre-contraction stretching?
PNF techniques (HR, CR, CRAC) Other techniques (PIR, PFS)
How should one do passive partner stretching?
Slow and constant
15-20 seconds
2-4 reps
Decrease intensity and if painful
What kind of movements affecting the spine should you avoid with passive stretching?
Combination movements, e.g. flex and lat flex
What is readily noticeably after static stretching and why?
Acute increase in ROM, attributed to analgesic response
How long should one hold a stretch?
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.
What additional benefit can be seen with stretching for 60 seconds?
None
What does stretching for 30 seconds do for reaching one’s plateau?
Enables individual to reach plateau faster (as opposed to 10 seconds which will take longer)
What are ballistic stretches?
Rapid alternating movements to end range. “Bouncing” at end range.
What are some sports where ballistic stretching is best used?
Gymnastics
Martial arts
What should ballistic stretching NOT be used for?
Injury recovery
Why should ballistic stretching be used cautiously?
Increased injury risk:
Immobilized tissues are weak
Cronic contracture causes brittle tissue
What is dynamic stretching?
Active movement through a full range
How should one progress through ROM with dynamic stretching?
Start slow, gradually pick up speed and increase ROM
What is dynamic stretching used for and what kind of movements should be of focus?
Used for preparation/warmup
Use sport/task specific movements
What does PNF stand for?
Proprioceptive neuromuscular facilitation
