stretching/plyometrics

Question 1

flexibility vs. extensibility?

Answer 1

flex= The ability to move a single joint or series of joints smoothly and easily through an unrestricted, pain-free ROM.
extensibility= at the mm/tendon junction

Question 2

what gives the mm the ability to contract/relax?

Answer 2

sarcomeres

Question 3

elasticity vs. plasticity

Answer 3

elasticity= ability of soft tissue to return to its resting length after passive stretch (collagen continuously taxed and so new sarcomeres are added at the mm tendon junction, thicker and more elastic, not longer)
plasticity= tendency of soft tissue to assume new and greater length after the stretch force has been removed (must hold 10-15 sec. to achieve this)

Question 4

when should static/dynamic stretching be done?

Answer 4

dynamic= at beginning, static= at end of workout

Question 5

how do GTOs affect stretching? when are they fired?

Answer 5

when the GTO is firing, the mm is forced to relax and unable to contract this allows it to stretch further and the sarcomere to be lengthened. GTOs are fired during slow stretching! fast stretching only fires the alpha motor neurons and creates a monosynaptic reflex

Question 6

what is the primary source of resistance to passive elongation of mm?

Answer 6

connective tissue framework around a mm

• collagen- strength and stiffness
• elastin- extensibility, resist only small loads, fail with high loads
• reticulin- bulk
• ground substance-resist compressive, water/gel matrix stuff

Question 7

3 phases of plyometrics

Answer 7

pre-stretch
ammortization
mm contraction