Warm-Up and Flexibility Training Flashcards
What does RAMP stand for?
Raise, Activate, Mobilize, Potentiate
What occurs in the Raise phase of a warm-up?
Similar to the general warm-up; aerobic activities to raise body temperature, heart rate, respiration, blood flow, etc
What occurs in the Activate and Mobilize phase of a warm-up?
Dynamic stretching, mobility, motor control exercises using sport-specific movement patterns
Degree of movement that occurs at a joint
Range of motion (ROM)
A measure of ROM that has static and dynamic components
Flexibility
Which type of joint has the greatest range of movement (all 3 planes)?
Ball and socket joint
Hip and shoulder are examples are what type of joint?
Ball and socket
The wrist moves in two planes of motion and is an example of which type of joint?
Ellipsoidal joint
Which type of joint has the smallest range of movement (typically 1 plane of motion)?
Hinge joint
What type of joint is the knee?
Hinge joint
The ability of a muscle to return to its previous resting length after being stretched
Elasticity
The tendency of a muscle to assume a new and greater length after being stretched
Plasticity
What is the recommended length of time to hold a static stretch?
15-30 seconds
When are the best times to perform static stretching?
After a competition or training session OR as a separate session (i.e. active recovery day) as long as adequate warm-up is performed beforehand
A proprioceptor located in the intrafusal muscle fibers that monitors change in muscle length; if stimulated causes the stretch reflex which prevents the muscle from relaxing (generally want to avoid this)
Muscle spindle
What type of stretching may result in stimulation of the muscle spindle and the stretch reflex?
Ballistic stretching (fast, bouncing movements)
A mechanoreceptor located near the musculotendinous junction that monitors changes in muscle tension and when stimulated, causes the muscle to relax
Golgi Tendon Organ (GTO)
Relaxation that occurs in the same muscle that is experiencing tension
Autogenic inhibition
Relaxation that occurs in the muscle opposing the muscle that is experiencing tension
Reciprocal inhibition
Which 2 types of stretching are most effective for increasing passive ROM?
Static and PNF
What are the 3 types of PNF stretching?
- Hold-relax
- Contract - relax
- Hold-relax with agonist contraction
How do you perform the hold-relax PNF technique?
Passive pre-stretch for 10 seconds, isometric contraction of the muscle being stretched for 6 seconds, followed by a passive stretch for 30 seconds
How do you perform the contract-relax PNF technique?
Passive pre-stretch for 10 seconds, concentric contraction of the muscle being stretched (i.e. the limb/body part moves) through the full ROM, followed by a passive stretch for 30 seconds
How do you perform the hold-relax with agonist contraction PNF technique?
Passive pre-stretch for 10 seconds, isometric contraction of stretched muscle for 6 seconds, followed by contraction of the opposing muscle while the passive stretch is applied for 30 seconds
Which of the 3 PNF techniques is most effective due to Facilitation of both reciprocal and autogenic inhibition?
Hold-relax with agonist contraction
