UNIT 6: Assessing flexibility Flashcards
What are some ways of Assessing flexibility?
- Specific to each joint
- Angular measures (directly) or linear measures
(indirectly)
In labs: sit and reach, WTK, McGill torso, shoulder ROM:
scratch test)
Others: ankle dorsi and plantar flexion, wrist flexion and
extension, trunk extension, hip abduction, etc
What is Angular (direct measure)
Goniometer?
Measures angular displacement or angle of movement at a
particular joint with a goniometer (expressed in degrees).
Refer to chart and rate it.
Other upper body:
Cervical flexion/extension
Cervical rotation
Cervical side bending
Elbow flexion/extension
Wrist flexion/extension
Finger flexion/extension
What is Linear: indirect measure?
Measures distance between segments from an external object
Uses tape or ruler (cm or inches). Refer to table then rate it
Lower body: indirectly
Upper body: indirectly
How do we Creating a Successful Program to
Develop Flexibility?
Applying the FITT principle
– Frequency—how often to stretch
– Intensity—how far to stretch
– Time—how long to stretch
– Type—which stretching exercises to perform
What is the recommended Frequency of Exercise (F.)?
- Health Canada recommends stretching exercises be performed, greater 2-3x/ wk (4-7 days/week).
- Stretch when muscles are warm, either after a workout or after the active part of a warm-up.
- Do not do static stretching before a high- performance activity, only if held for more than 45s (if extremely sore or re-hab, then begin w/ static & progress to dynamic)
What is the Recommended Intensity and Time (Duration) of Exercise (I.T.)
l Intensity: it depends. Stretch to the point of
slight tension or mild discomfort.
l Hold each stretch for 10–30s. In older
persons, hold for 30-60s.
l Rest for 30–60 seconds between stretches.
l Do at least 4 reps of each exercise
Types of Stretching Techniques (T.)
What is Passive stretching?
muscles are stretched by force applied by an outside source
Types of Stretching Techniques (T.)
What is Active stretching?
muscles are stretched by
a contraction of the opposing muscles
Types of Stretching Techniques (T.)
What is Isometric Stretching?
muscle is stretched and held in a fixed position without movement
What is the safest stretching technique?
Safest technique is active static stretching,
with an occasional passive assist
Types of Stretching Techniques (T.)
What is Ballistic stretching or bouncing?
suddenly stretching a muscle through a bouncing or swinging movement, using momentum
Types of Stretching Techniques (T.)
What is Static stretching?
slowly stretching a muscle and
holding the stretched position
Types of Stretching Techniques (T.)
What is Dynamic stretching?
active movements where muscles and joints
move their full range of motion (functional)
Types of Stretching Techniques (T.)
What is Proprioceptive neuromuscular facilitation (PNF)
Proprioceptive neuromuscular facilitation (PNF) is a stretching technique that involves contracting and relaxing muscles to improve flexibility and range of motion.
FITT for Static stretch training?
FITT for Dynamic stretch training?
What is PNF? Explained
Technique that combines passive stretching and isometric stretching.
Takes advantage of the neuromuscular reflexes to maximize flexibility.
Stretched muscles are contracted isometrically or isotonically then relaxed and passively stretched.
What are the 3 type of PNF?
Hold-Relax
Contract-relax
Contract-Relax-Antagonist-Contract: CRAC)
PNF
What is Hold-Relax?
Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed
PNF
What is Contract-relax
allows for movement while contracting
PNF
What is Contract-Relax-Antagonist-Contract: CRAC)?
Some PNF techniques also employ isometric
antagonist contraction where the antagonists of
the stretched muscles are contracted (ie.
Contract-Relax-Antagonist-Contract: CRAC)
PNF
seperate or make q
In all cases, the stretched muscle should be
rested (and relaxed) for at least 20s before
performing another PNF technique.
l POINT:
l When the agonist contracts, forces the agonist to relax and stretch
further: autogenic inhibition. When the agonist is contracted, GTOs
sense the increase in tension, and they relax the antagonist, leading to
increased ROM.
l Tiring the antagonist muscle (by contracting it), to get a bigger ROM
for the agonist b/c less inhibition offered by the antagonist muscle:
reciprocal inhibition
CONTRACT-RELAX-ANTAGONIST
CONTRACT (CRAC)àpush/pull
make into cards
- Involves 2 isometric contractions: First of the agonists, then, of the antagonists.
- First: after assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15s (10s).
- Then the muscle is relaxed while its antagonist
immediately performs an isometric contraction (20-75% MVC) that is held for 7-15s (10s). - The muscles are then relaxed for 20s before performing another PNF technique. *Repeat 2 3x.
Reciprocal inhibition
When will we see we are Making Progress?
Follow guidelines, train 3-7 days/week.
l Noticeable improvements after about 2-3
weeks.
l 10-20% flexibility increases after about 2
months in many joints (heavy genetic
component so if you don’t use it, you loose it)
Functional Range Conditioning
What are PAILs and RAILs?
Progressive Angular Isometric Loading
and Regressive Angular Isometric Loading
Functional Range Conditioning
What is CARs?
CARs: controlled articular rotations
Stretching exercises – ID 2-3 for
each grp
Ankles and calves
Quads, hamstrings
Groin and buttocks (gluts and TFL): hips
Torso: lower and upper
Shoulders
Arms
Wrists and hands (fingers)
Neck
think of some
Stretches - lower body
Stretches - upper body
how does Foam rolling in warm up:
increased flexibility
Warms your muscles: friction increase temperature of the fascia and muscles
Adhesions or “trigger points” form from injury, inactivity, disease, inflammation, or trauma. Tissue binds to each other, loses elasticity, and forms taut bands of tissue that can be painful. Myofascial release may help separate these fibers and re-establish the integrity of the tissue
Increases blood flow
Foam rolling in cool down
Triggers receptors that talk to the brain, and the brain responds by instructing the muscle cells to loosen up.
Increase blood flow to the tissues you just used can help
speed up recovery time.
How to foam roll
l Spend about 20-30 secs on each tight area by rolling back and forth
l Pressure that feels comfortable for you
l If you find a knot or sensitive spot, linger on it for a little while (60 secs), rolling back and forth until the tenderness eases
