types of flexibility training and programming strategies Flashcards
____, _____, ____ can be used to directly evaluate joint ROM
goniometer, inclinometer, flexometer
indirect measures of ROM are often obtained using
recorded observations of movement capabilities (movement screen) or assistive devices
assessments that employ cross-joint movements can be very useful, examples
apley back scratch test
single straight leg raise
thomas test
trunk flex/ext. test
OH squat
goal of flexibility training
attain chronic adjustments in tissue lengthening abilities using progressively-applied stretching techniques
active stretching
involves the use of force produced by the client to apply a stretch
passive stretching
involves the use of an external force such as a partner, gravity, or stretching device to apply a stretch to a flaccid body segment
static flexibility includes
active stretching
active-assisted stretching
PNF
active-isolation stretching
dynamic flexibility includes
dynamic-performance stretching
slow speed dynamic stretching
ballistic stretching
static stretching
lengthens the muscle in a slow, controlled manner to its terminal ROM
static stretching avoids the
stretch reflex
stretch reflex
reflexive contraction of muscle induced by a rapid stretch; triggered by excitation of muscle spindles and a subsequent feedback loop
static stretching ideally performed at
end
active assisted stretching
builds upon a static stretch with added external force to increase the ROM
partner, towel, band, etc.
active assisted stretching: caution must be taken to avoid
overstretching
active isolation
combines active stretching and neural factors
active isolation step 1: client actively reaches full ROM by
contracting the antagonist of the stretched muscle
active isolation step 2: upon full ROM, the trainer ____ and the client ____
holds the limb, relaxes
active isolation step 3: while stabilized by the trainer the client contracts the _____ again ot increase the stretch
antagonist
active isolation step 4: the contraction is released and then _____ is applied
passive stretch
PNF stretches
used in rehab settings and have gained popularity in fitness due to its marked effects
based on autogenic inhibition induced by GTOs
basic PNF technique
- 10 sec passive stretch through a full ROM is performed directly followed by active-assisted pressure from the trainer
- the client must resist the trainer by contracting the stretched muscle for 6 sec in the terminal position
- the client relaxes, and the trainer holds the joint in the end position for a further 30-sec passive stretch
contract-relax PNF technique
- mimics the protocol of the basic technique except during the last step
- the client simultaneously contracts the opposing muscle group further push the limb in the direction of the stretch rather than just experience a 30-sec passive stretch
dynamic stretching
activities are performed through a full ROM via controlled muscular contractions; often used for movement prep or during a warm-up
dynamic stretches allow
ROM gains related to specific movements employed during training
dynamic stretches provide for both
warm up and improved ROM outcomes
dynamic performance stretches
use a variety of sport-or-exercise-specific movements that functionally stretch musculature to be utilized
example dynamic performance stretches
high knee marches
hurdle step over
slow speed dynamic stretches
slower, more isolated movements
slow-speed dynamic stretches: designated time for each repetition can ensure
controlled contractions and no activation of the stretch reflex response
examples slow-speed dynamic stretches
deep squats, single leg squats
ballistic stretching
allows for maximal ROM via the use of momentum while moving a limp or joint
example ballistic stretching
leg swing, bouncing toe touches
ballistic stretching is contradicted for many clients due to
risk for injury as the fast, jerky movements involved can overstretch tissues
general flexibility prescription guidelines
mode, volume, dynamic, intensity, duration, frequency
mode: static or dynamic
volume: 10-12 movements, 2-4 sets, 15-30sec hold, 5-10sec contraction for PNF, 6-12 sec hold
dynamic: accumulate 1-2 mins of stretch time per muscle group
intensity: tolerable discomfort, no pain
duration: 15-30 min
frequency: minimum 203 days/week, most days if possible
which of the following can be used to directly measure range of motion of a joint
a. inclinometer
b. goniometer
c. flexometer
d. all of the above
d
which of the following is correct concerning PNF stretching
a. there is increased risk for injury but potential for greater flexibility gains
b. the technique begins with a passive stretch through full ROM
c. at the terminal position the client contracts the stretched muscle for 6 sec against resistance created by the trainer
d. all of the above
d
which of the following statements concerning flexibility training is incorrect
a. dynamic stretches are best used as part of a warm up
b. static stretches can be a useful component of a cool down
c. ballistic stretches have the lowest risk for injury
d. active-assisted stretches involve the application of external force to increase ROM
c
static stretching avoids the ____ due to slow, controlled speed utilized
stretch reflex
static stretches should be performed for 2-4 sets using ___ sec holds
15-30
___ stretching allows for the achievement of maximal ROM via the use of momentum
ballistic
true or false? PNF stretches take advantage of autogenic inhibition induced by Golgi tendon organs
true
describe the difference between active and passive stretching
active: involves the use of force produced by the client to apply a stretch
passive: involves the use of an external force such as a partner, gravity, or device to apply a stretch to a flaccid body segement
identify at least three types of static stretching techniques
active stretching
active-assisted stretching
PNF stretching
active-isolation stretching
