Stretching and PNF Flashcards
What is the term for the point of force beyond which tissue won’t return to former shape/size when force is removed?
Elastic limit
What is the term for the ability of a tissue to return to its previous shape or size following the application of a force?
Elasticity
What is the term for the ability to deform without return to prior shape?
Plasticity
What term is the property of a fluid to resist loads that produce shear and flow?
Viscosity
What effect does warming muscles have on viscosity?
Reduces it
Viscosity is dependent upon what idea?
Time
How does faster movement affect viscosity?
Increases it
What is thixotropy?
The concept that mechanical vibration causes change to substances from a gel/solid to liquid
In what way does thixotropy apply to muscles?
Muscle becomes stiff with disuse and more mobile with movement
What are some of the contraindications for stretching?
Bony block limiting motion, recent nonunion fracture, acute inflammation/infection, soft-tissue healing, hematoma, hypermobility
What is the cause of stretch-induced strength loss?
Decreased electrical activity and motor unit recruitment (shouldn’t stretch before performance, usually resistance in nature)
What specific type of stretching can decrease performance if done prior?
Static stretching without muscle activation
What kinds of stretching should be done before a resistance exercise?
Dynamic
How long should a static stretch be held to be sufficient enough to increase ROM?
30 seconds
What are 2 types of static stretching?
Active self, passive partner
Is there additional benefit in holding a stretch for 60 seconds compared to 30?
NO
What are the 2 types of dynamic stretching?
Ballistic and active dynamic
What type of stretching involves rapid alternating movements to end-range (“bouncing” at end-range)?
Ballistic stretches
What is the downfall to ballistic stretching?
Increase injury risk
When should ballistic stretching be used?
Certain sports in healthy athletes like gymnastics or martial arts (not for injury recovery)
What type of stretching involves moment through a full-range where you start off slowly and gradually pick up speed and increased ROM?
Active dynamic stretching
What does PNF stand for?
Proprioceptive Neuromuscular Facilitation
Herman Kabat is behind which stretching technique?
PNF
Which stretching technique involves stimulating distal segments to get increased proprioception of proximal segments?
PNF
Herman Kabat used PNF back in the day on patients with what condition?
Cerebral palsy
What was the philosophical principle behind PNF?
Untapped potential of the patient
What are the 3 components of the Spiral-Diagonal Plane of PNF?
Flexion/Extension, Rotation, Toward and Across Midline
According to the PNF Spiral-Diagonal Patterns, each extremity has how many patterns of motion?
2 (diagonal one and diagonal two)
What shoulder motions are involved with D1 flexion?
Arm finishes in flexion, adduction, and external rotation
What shoulder motions are involved with D1 extension?
Arm finishes in extension, abduction, and internal rotation
Which is compared to grabbing a seat belt in the car: D1 or D2?
D1
Which is compared to grabbing a sword from the sheath to the air: D1 or D2?
D2
What shoulder motions are involved with D2 flexion?
Arm finishes in flexion, abduction, and external rotation
What shoulder motions are involved with D2 extension?
Arm finishes in extension, adduction, and internal rotation
What forearm motion is involved with D1 flexion and D2 flexion?
Supination
What forearm motion is involved with D1 extension and D2 extension?
Pronation
What wrist motion is involved with D1 flexion and D2 extension?
Flexion
What wrist motion is involved with D2 flexion and D1 extension?
Extension
What finger motion is involved with D2 flexion and D1 extension?
Extension
What finger motion is involved with D2 extension and D1 flexion?
Flexion
What hip motions are involved with D1 flexion?
Flexion, adduction, external rotation
What hip motions are involved with D2 flexion?
Flexion, abduction, internal rotation
What hip motions are involved with D2 extension?
Extension, adduction, external rotation
What hip motions are involved with D1 extension?
Extension, abduction, internal rotation
What is the foot motion for D1 flexion?
Dorsiflexion inversion
What is the foot motion for D2 flexion?
Dorsiflexion eversion
What is the foot motion for D2 extension?
Plantar flexion inversion
What is the foot motion for D1 extension?
Planter flexion eversion
Plantar flexion is associated with which hip patterns?
D1 and D2 extension
Dorsiflexion is associated with which hip patterns?
D1 and D2 flexion
What is the toe motion for both D1 and D2 flexion?
Extension
What is the toe motion for both D1 and D2 extension?
Flexion
What is “irradiation”?
Spread of excitation in the CNS that causes contraction of synergistic muscles in a specific pattern
Biceps contraction leading to the contraction of other elbow flexors such as brachioradialis and brachialis is an example of what concept?
Irradiation
What is another name for reciprocal inhibition?
Sherrington’s law
What is Sherrington’s law?
Contraction of the agonist simultaneously inhibits the action of the antagonist
Contraction of the biceps accompanied by inhibition of the triceps is an example of what phenomenon?
Reciprocal inhibition (Sherrington’s law)
According to Liebens, what automatically happens to a muscle after it is contracted?
Enters relaxed state for a brief, latent period (post contraction inhibition)
Which technique utilizes the reciprocal inhibition concept?
CRAC (contract, relax, agonist, contract)
Which techniques utilize the postcontraction inhibition concept?
Hold relax, PIR, postfascilitation stretch
What are the 3 facilitating specific PNF techniques?
Rhythmic stabilization, slow/fast reversal
What are the 3 inhibiting specific PNF techniques?
Hold relax, contract relax, CRAC
Which PNF technique involves concentric action of the antagonist followed by a concentric action of the agonist?
Both slow/fast reversal (just depends on speed)
Which PNF technique involves alternating between isometric actions of the agonistic and antagonistic muscles?
Rhythmic stabilization
Which PNF technique involves isometric action of the antagonist followed by relaxation and passive stretching of the antagonist?
Hold relax
Which PNF technique involves maximal concentric action of the antagonist against resistance followed by relaxation and movement into the limited ROM?
Contract relax
Which PNF technique involves reciprocal inhibition by having the agonist contract while stretching the antagonist?
CRAC
What is PIR?
Post-isometric relaxation
What are the steps of PIR?
1 passively stretch muscle to point of tension 2 contract gently for 10 seconds 3 breathe out and relax 4 gently stretch to next point of tension and repeat 3-5 reps
What is PFS?
Post-facilitation stretch
What are the steps of PFS?
1 hold muscle midway between neutral and point of tension 2 contract with max effect for 10 seconds 3 relax 4 move to new point of tension 5 hold stretch for 20 seconds 6 move back to midrange and rest 7 repeat 3-5 times
What type of stretching involves voluntary contraction of a muscle in precise and controlled direction and variations in intensity?
Muscle energy technique (MET)
What is another name for the active isolated stretching technique?
Mattes Method
The Mattes Method takes advantage of what phenomenon?
Reciprocal inhibition
How much pressure is utilized with active isolated stretching?
1 pound (GENTLE)
How long is the stretch for active isolated stretching and how many reps are done?
2 seconds only, 8-10 reps (more could lead to local ischemia)
Which overall technique of stretching can help improve ROM the most?
PNF
Which is the best pre-contraction stretching?
PNF
What population should incorporate static stretching into their daily routine?
Older adults (65+)
