Topic 7 (Flexibility)

Question 1

flexibility influenced by
1) ____ structure
2) amount of ______
3 elasticity of muscles, tendons, and ligaments
1)-3) = anatomy
4) age
5) gender (females tend to be ____ flexible than males)
6) physical activity

Answer 1

1) bony
2) tissue
6) more

Question 2

True or false: age has more impact on flexibility than physical activity

Answer 2

false

Question 3

Mechanoreceptor mediated reflex inhibition (_______ reflex) . Consists of the _____ tendon organ (GTO) that senses _____; ______________ to the muscle & tendon. The muscle _______ senses length and ________; _________ to muscle fibers.

Answer 3

stretch
golgi
force
perpendicular
spindle
velocity
parallel

Question 4

viscoelastic strain: ________ in musculotendon length, alteration in extracellular matrix

Answer 4

increase

Question 5

Static Flexibility
1) hold stretched position (__-__ sec)
2) active or passive (someone else doing it for me)
3) is safer _____ aerobic exercise
4) _____ stretch reflex

Answer 5

1) 15-30
3) after
4) avoid

Question 6

Dynamic Flexibility
1) slow, rhythmic movements through ____ ROM
2) after ____-__

Answer 6

1) full
2) warm-up

Question 7

Ballistic Flexibility
bobbing, ________, rebounds, and rhythmic motions. ___ recommended due to injury. stretch reflex is ________ (GTO, muscle spindle). Most prominently used by gymnasts.

Answer 7

bouncing
not
elicited

Question 8

Proprioceptive Neuromuscular Facilitation (PNF)
contract muscle - sec at __-__% max voluntary isometric contraction (MVIC), followed by __-__ sec of static stretching.
usually performed with a _______.
produces great flexibility gains, but it’s _______ and time consuming

Answer 8

3-6
20-75%
10-30
partner
painful

Question 9

ACSM Flexibility recommendations
Intensity - to a position of ____ discomfort
Duration - - x __-__ sec for static exercises
4 x - sec contraction followed by __-__ sec assisted stretch (PNF)
Mode - static or PNF

Answer 9

mild
2-4, 10-30
3-6
10-30

Question 10

goniometer - ______ measure (good intratester reliability)
Inclinometer - gravity dependent goniometer

Answer 10

direct

Question 11

Benefits of flexibility
Improve ___ and function
enhanced muscular performance
prevention and treatment of musculoskeletal ________.

Answer 11

ROM
injuries

Question 12

Wiggin article takeaway
wholistic approach needed for stretching, meeting a ______’s needs

Answer 12

person’s