types of flexibility training and programming strategies

Question 1

____, _____, ____ can be used to directly evaluate joint ROM

Answer 1

goniometer, inclinometer, flexometer

Question 2

indirect measures of ROM are often obtained using

Answer 2

recorded observations of movement capabilities (movement screen) or assistive devices

Question 3

assessments that employ cross-joint movements can be very useful, examples

Answer 3

apley back scratch test
single straight leg raise
thomas test
trunk flex/ext. test
OH squat

Question 4

goal of flexibility training

Answer 4

attain chronic adjustments in tissue lengthening abilities using progressively-applied stretching techniques

Question 5

active stretching

Answer 5

involves the use of force produced by the client to apply a stretch

Question 6

passive stretching

Answer 6

involves the use of an external force such as a partner, gravity, or stretching device to apply a stretch to a flaccid body segment

Question 7

static flexibility includes

Answer 7

active stretching
active-assisted stretching
PNF
active-isolation stretching

Question 8

dynamic flexibility includes

Answer 8

dynamic-performance stretching
slow speed dynamic stretching
ballistic stretching

Question 9

static stretching

Answer 9

lengthens the muscle in a slow, controlled manner to its terminal ROM

Question 10

static stretching avoids the

Answer 10

stretch reflex

Question 11

stretch reflex

Answer 11

reflexive contraction of muscle induced by a rapid stretch; triggered by excitation of muscle spindles and a subsequent feedback loop

Question 12

static stretching ideally performed at

Answer 12

end

Question 13

active assisted stretching

Answer 13

builds upon a static stretch with added external force to increase the ROM
partner, towel, band, etc.

Question 14

active assisted stretching: caution must be taken to avoid

Answer 14

overstretching

Question 15

active isolation

Answer 15

combines active stretching and neural factors

Question 16

active isolation step 1: client actively reaches full ROM by

Answer 16

contracting the antagonist of the stretched muscle

Question 17

active isolation step 2: upon full ROM, the trainer ____ and the client ____

Answer 17

holds the limb, relaxes

Question 18

active isolation step 3: while stabilized by the trainer the client contracts the _____ again ot increase the stretch

Answer 18

antagonist

Question 19

active isolation step 4: the contraction is released and then _____ is applied

Answer 19

passive stretch

Question 20

PNF stretches

Answer 20

used in rehab settings and have gained popularity in fitness due to its marked effects
based on autogenic inhibition induced by GTOs

Question 21

basic PNF technique

Answer 21

1. 10 sec passive stretch through a full ROM is performed directly followed by active-assisted pressure from the trainer
2. the client must resist the trainer by contracting the stretched muscle for 6 sec in the terminal position
3. the client relaxes, and the trainer holds the joint in the end position for a further 30-sec passive stretch

Question 22

contract-relax PNF technique

Answer 22

• 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

Question 23

dynamic stretching

Answer 23

activities are performed through a full ROM via controlled muscular contractions; often used for movement prep or during a warm-up

Question 24

dynamic stretches allow

Answer 24

ROM gains related to specific movements employed during training

Question 25

dynamic stretches provide for both

Answer 25

warm up and improved ROM outcomes

Question 26

dynamic performance stretches

Answer 26

use a variety of sport-or-exercise-specific movements that functionally stretch musculature to be utilized

Question 27

example dynamic performance stretches

Answer 27

high knee marches
hurdle step over

Question 28

slow speed dynamic stretches

Answer 28

slower, more isolated movements

Question 29

slow-speed dynamic stretches: designated time for each repetition can ensure

Answer 29

controlled contractions and no activation of the stretch reflex response

Question 30

examples slow-speed dynamic stretches

Answer 30

deep squats, single leg squats

Question 31

ballistic stretching

Answer 31

allows for maximal ROM via the use of momentum while moving a limp or joint

Question 32

example ballistic stretching

Answer 32

leg swing, bouncing toe touches

Question 33

ballistic stretching is contradicted for many clients due to

Answer 33

risk for injury as the fast, jerky movements involved can overstretch tissues

Question 34

general flexibility prescription guidelines
mode, volume, dynamic, intensity, duration, frequency

Answer 34

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

Question 35

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

Answer 35

d

Question 36

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

Answer 36

d

Question 37

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

Answer 37

c

Question 38

static stretching avoids the ____ due to slow, controlled speed utilized

Answer 38

stretch reflex

Question 39

static stretches should be performed for 2-4 sets using ___ sec holds

Answer 39

15-30

Question 40

___ stretching allows for the achievement of maximal ROM via the use of momentum

Answer 40

ballistic

Question 41

true or false? PNF stretches take advantage of autogenic inhibition induced by Golgi tendon organs

Answer 41

true

Question 42

describe the difference between active and passive stretching

Answer 42

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

Question 43

identify at least three types of static stretching techniques

Answer 43

active stretching
active-assisted stretching
PNF stretching
active-isolation stretching