Warm-Up and Flexibility Training

Question 1

What does RAMP stand for?

Answer 1

Raise, Activate, Mobilize, Potentiate

Question 2

What occurs in the Raise phase of a warm-up?

Answer 2

Similar to the general warm-up; aerobic activities to raise body temperature, heart rate, respiration, blood flow, etc

Question 3

What occurs in the Activate and Mobilize phase of a warm-up?

Answer 3

Dynamic stretching, mobility, motor control exercises using sport-specific movement patterns

Question 4

Degree of movement that occurs at a joint

Answer 4

Range of motion (ROM)

Question 5

A measure of ROM that has static and dynamic components

Answer 5

Flexibility

Question 6

Which type of joint has the greatest range of movement (all 3 planes)?

Answer 6

Ball and socket joint

Question 7

Hip and shoulder are examples are what type of joint?

Answer 7

Ball and socket

Question 8

The wrist moves in two planes of motion and is an example of which type of joint?

Answer 8

Ellipsoidal joint

Question 9

Which type of joint has the smallest range of movement (typically 1 plane of motion)?

Answer 9

Hinge joint

Question 10

What type of joint is the knee?

Answer 10

Hinge joint

Question 11

The ability of a muscle to return to its previous resting length after being stretched

Answer 11

Elasticity

Question 12

The tendency of a muscle to assume a new and greater length after being stretched

Answer 12

Plasticity

Question 13

What is the recommended length of time to hold a static stretch?

Answer 13

15-30 seconds

Question 14

When are the best times to perform static stretching?

Answer 14

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

Question 15

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)

Answer 15

Muscle spindle

Question 16

What type of stretching may result in stimulation of the muscle spindle and the stretch reflex?

Answer 16

Ballistic stretching (fast, bouncing movements)

Question 17

A mechanoreceptor located near the musculotendinous junction that monitors changes in muscle tension and when stimulated, causes the muscle to relax

Answer 17

Golgi Tendon Organ (GTO)

Question 18

Relaxation that occurs in the same muscle that is experiencing tension

Answer 18

Autogenic inhibition

Question 19

Relaxation that occurs in the muscle opposing the muscle that is experiencing tension

Answer 19

Reciprocal inhibition

Question 20

Which 2 types of stretching are most effective for increasing passive ROM?

Answer 20

Static and PNF

Question 21

What are the 3 types of PNF stretching?

Answer 21

1. Hold-relax
2. Contract - relax
3. Hold-relax with agonist contraction

Question 22

How do you perform the hold-relax PNF technique?

Answer 22

Passive pre-stretch for 10 seconds, isometric contraction of the muscle being stretched for 6 seconds, followed by a passive stretch for 30 seconds

Question 23

How do you perform the contract-relax PNF technique?

Answer 23

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

Question 24

How do you perform the hold-relax with agonist contraction PNF technique?

Answer 24

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

Question 25

Which of the 3 PNF techniques is most effective due to Facilitation of both reciprocal and autogenic inhibition?

Answer 25

Hold-relax with agonist contraction