Warm Up And Stretching

Question 1

Goal of warm up

Answer 1

Prepare the athlete mentally and physically

Question 2

Warm up increases (3)

Answer 2

Muscle temp, core temp, blood flow

Question 3

Disrupts..

Answer 3

Transient connective tissue bonds

Question 4

Warm up leads to (7)

Answer 4

Faster contraction/relaxation,nimproved rate of force development and reaction time, improved strength and power, lowered viscous resistance improved o2 delivery, increased blood flow to active muscles, enhanced metabolic reactions

Question 5

Bohr effect

Answer 5

Higher temperatures facilitate O2 release from hemoglobin to myoglobin

Question 6

Based on current evidence..

Answer 6

Dynamic stretching is preferred for warm up

Question 7

Two components of warm up

Answer 7

General and specific

Question 8

General warm up length

Answer 8

5 to 10 min of slow activity

Question 9

Included in general warmup..

Answer 9

Low intensity and sport specific actions

Question 10

Goal of general warm up

Answer 10

Increase HR, blood flow, deep muscle temp, respiration rate, perspiration, decrease viscosity of joint fluids

Question 11

Length of specific warm up

Answer 11

8 to 12 min of dynamic stretching

Question 12

Specific warm up focuses on

Answer 12

Sport specific movements of increased intensity. (sprints,bounding,jumping)

Question 13

The warm up should progress…

Answer 13

Gradually and provide sufficient intensity to increase muscle and core temperatures without causing fatigue or reducing energy stores

Question 14

Flexibility

Answer 14

Degree of movement that occurs at a joint

Question 15

Flexibility determined by (7)

Answer 15

Connective tissue structure, activity level, age, sex, resistance training, muscle bulk, joint structure

Question 16

Two components of flexibility

Answer 16

Static and dynamic

Question 17

Static is

Answer 17

Passive

Question 18

Dynamic is

Answer 18

Active

Question 19

Stretching ____ per week for min of _____ weeks has been shown to significantly improve flexibility

Answer 19

Twice, 5

Question 20

How long for static stretch?

Answer 20

15-30 seconds

Question 21

Increased body temp increases ______ of collagen, so there is a greater _____ ______

Answer 21

Elasticity, stretch magnitude

Question 22

Spindles located

Answer 22

Intrafusal fibers

Question 23

Spindles sense changes in

Answer 23

Length and speed

Question 24

Stretch reflex

Answer 24

During rapid stretch, sensory neuron inner sites motor neuron, motor neuron causes muscle action of previously stretched extrafusal fibers

Question 25

GTO located and function

Answer 25

Near musculotendinous junction. Sensitive to changes in tension

Question 26

Stimulation of GTO causes muscles to

Answer 26

Reflexively relax

Question 27

Autogenic inhibition

Answer 27

Relaxation that occurs in the same muscle that is experiencing increased tension

Question 28

Autogenic inhibition accomplished by

Answer 28

Active contraction of a muscle immediately before. Passive stretch of that same muscle

Question 29

Tension built up during ________ stimulates the GTO, causing a ________ ________ during the subsequent ________ stretch

Answer 29

Contraction,reflexive relaxation, passive

Question 30

Reciprocal inhibition

Answer 30

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

Question 31

Reciprocal inhibition accomplished when one_______ _______ the muscle opposing the muscle that is being ______ stretched

Answer 31

Simultaneously contracts, passively

Question 32

Static stretching

Answer 32

Slow and constant, 30 sec, relaxation and concurrent elongation, slow so no stretch reflex

Question 33

Ballistic

Answer 33

Active, bouncing, elicits stretch reflex, defeats purpose of stretch

Question 34

Dynamic

Answer 34

Functionally based, prepares body for sport specific movements, avoids bouncing

Question 35

PNF.. ______ and ______ muscle action of ______ are used before ______ stretch of antagonist to achieve Autogenic inhibition

Answer 35

Isometric and concentric, antagonist, passive

Question 36

Concentric muscle action of the _____ is used during passive stretch of the _____ to achieve _____ _____

Answer 36

Agonist, antagonist, reciprocal inhibition

Question 37

Three types of PNF

Answer 37

Hold relax, contract relax,hold relax with agonist contraction ( most effective)

Question 38

Three phases of PNF

Answer 38

Passive pre stretch for 10 seconds, depending on type for 6 seconds, depending on type for 10 seconds