Week 04

Question 1

Warming up ______ contraction/relaxation speed of both agonist and antagonist muscles

Answer 1

fastens

Question 2

Warming up ______ viscous resistance in muscles

Answer 2

lowers

Question 3

What affect does warming up have on oxygen delivery?

Answer 3

Warming up improves oxygen delivery (higher temperatures facilitate oxygen release from haemoglobin and myoglobin)

Question 4

Does static stretching increase or reduce performance?

Answer 4

Reduce (if anything)

Question 5

_____ stretching is preferred for warming up

Answer 5

Dynamic

Question 6

Static stretches are recommended to be held longer (30-60 s) in who?

Answer 6

Older individuals

Question 7

Static stretches recommended hold …

Answer 7

10 Secs (30-60 s in older people)

Question 8

What does PNF stand for?

Answer 8

Proprioceptive neuromuscular facilitation

Question 9

What is Proprioceptive neuromuscular facilitation stretching?

Answer 9

involves both the stretching and contracting of the muscle group being targeted.

A 3-6 s light-to-moderate contraction, followed by a 10-30s assisted stretch is desirable

Question 10

When is PNF stretching used?

Answer 10

For more advanced stretching to increase flexibility (gymnasts, dancers, etc)

Question 11

Ballistic methods of stretching are…..

Answer 11

Using momentum of the moving body segment to produce the stretch
(e.g. “bouncing” shoulder in extension)

Question 12

Dynamic stretching is…

Answer 12

gradual transition from one body position to another (increases ROM and movement is repeated)

Question 13

Static stretching is….

Answer 13

Holding a stretched position for a certain period of time (10-30 s usually)

Question 14

Physical changes with Ageing and Inactivity include (6):

Answer 14

• increased calcium deposits, adhesions, and damage of tissues, etc
• Reduced fluid retention capacity of the tissue
• Changes in chemical structure of tissues
• Loss of suppleness of muscle fibres due to infiltration of intramuscular far
• Joint contracture / immobility
• Functional dependence / disability

Question 15

What happens to the sarcomeres when you perform a stratch?

Answer 15

The area of overlap between the thick (myosin) and thin (actin) myofilaments decreases

Question 16

Do ALL sarcomeres stretch?

Answer 16

No

Question 17

Flexibility is determined largely by the…(2)?

Answer 17

1. NUMBER of sarcomeres stretched

2. DEGREE of their stretch

Question 18

More flexibility training = greater ______ of sarcomeres stretched and greater ____ of stretch

Answer 18

greater number and greater degree stretched

Question 19

Once the muscle sarcomeres have achieved their maximal stretch capacity, what does further stretching result in?

Answer 19

Greater force on surrounding CT (tendons, ligaments, fascia, etc)

Question 20

Tendons and ligaments are primarily composed of tightly packed type ____ collagen fibres

Answer 20

Type 1

Question 21

Tendons and ligaments are composed of fibers in ______ arrangement

Answer 21

Parrallel

Question 22

The safety factors refers to the ______ of the tendon

Answer 22

extensibility

Question 23

Low safety factor = ???

Answer 23

more extensible (achilles are low safety factors compared with other tendons)