UNIT 6: Assessing flexibility

Question 1

What are some ways of Assessing flexibility?

Answer 1

• 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

Question 2

What is Angular (direct measure)
Goniometer?

Answer 2

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

Question 3

What is Linear: indirect measure?

Answer 3

Measures distance between segments from an external object
Uses tape or ruler (cm or inches). Refer to table then rate it

Question 4

Lower body: indirectly

Answer 4

Question 5

Upper body: indirectly

Answer 5

Question 6

How do we Creating a Successful Program to
Develop Flexibility?

Answer 6

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

Question 7

What is the recommended Frequency of Exercise (F.)?

Answer 7

• 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)

Question 8

What is the Recommended Intensity and Time (Duration) of Exercise (I.T.)

Answer 8

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

Question 9

Types of Stretching Techniques (T.)

What is Passive stretching?

Answer 9

muscles are stretched by force applied by an outside source

Question 10

Types of Stretching Techniques (T.)

What is Active stretching?

Answer 10

muscles are stretched by
a contraction of the opposing muscles

Question 11

Types of Stretching Techniques (T.)

What is Isometric Stretching?

Answer 11

muscle is stretched and held in a fixed position without movement

Question 12

What is the safest stretching technique?

Answer 12

Safest technique is active static stretching,
with an occasional passive assist

Question 13

Types of Stretching Techniques (T.)

What is Ballistic stretching or bouncing?

Answer 13

suddenly stretching a muscle through a bouncing or swinging movement, using momentum

Question 14

Types of Stretching Techniques (T.)

What is Static stretching?

Answer 14

slowly stretching a muscle and
holding the stretched position

Question 15

Types of Stretching Techniques (T.)

What is Dynamic stretching?

Answer 15

active movements where muscles and joints
move their full range of motion (functional)

Question 16

Types of Stretching Techniques (T.)

What is Proprioceptive neuromuscular facilitation (PNF)

Answer 16

Proprioceptive neuromuscular facilitation (PNF) is a stretching technique that involves contracting and relaxing muscles to improve flexibility and range of motion.

Question 17

FITT for Static stretch training?

Answer 17

Question 18

FITT for Dynamic stretch training?

Answer 18

Question 19

What is PNF? Explained

Answer 19

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.

Question 20

What are the 3 type of PNF?

Answer 20

Hold-Relax
Contract-relax
Contract-Relax-Antagonist-Contract: CRAC)

Question 21

PNF

What is Hold-Relax?

Answer 21

Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed

Question 22

PNF

What is Contract-relax

Answer 22

allows for movement while contracting

Question 23

PNF

What is Contract-Relax-Antagonist-Contract: CRAC)?

Answer 23

Some PNF techniques also employ isometric
antagonist contraction where the antagonists of
the stretched muscles are contracted (ie.
Contract-Relax-Antagonist-Contract: CRAC)

Question 24

PNF
seperate or make q

Answer 24

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

Question 25

CONTRACT-RELAX-ANTAGONIST
CONTRACT (CRAC)àpush/pull

make into cards

Answer 25

• 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

Question 26

When will we see we are Making Progress?

Answer 26

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)

Question 27

Functional Range Conditioning

What are PAILs and RAILs?

Answer 27

Progressive Angular Isometric Loading
and Regressive Angular Isometric Loading

Question 28

Functional Range Conditioning

What is CARs?

Answer 28

CARs: controlled articular rotations

Question 29

Stretching exercises – ID 2-3 for
each grp

Answer 29

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

Question 30

Stretches - lower body

Answer 30

Question 31

Stretches - upper body

Answer 31

Question 32

how does Foam rolling in warm up:
increased flexibility

Answer 32

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

Question 33

Foam rolling in cool down

Answer 33

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.

Question 34

How to foam roll

Answer 34

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