Week 04 Flashcards
Warming up ______ contraction/relaxation speed of both agonist and antagonist muscles
fastens
Warming up ______ viscous resistance in muscles
lowers
What affect does warming up have on oxygen delivery?
Warming up improves oxygen delivery (higher temperatures facilitate oxygen release from haemoglobin and myoglobin)
Does static stretching increase or reduce performance?
Reduce (if anything)
_____ stretching is preferred for warming up
Dynamic
Static stretches are recommended to be held longer (30-60 s) in who?
Older individuals
Static stretches recommended hold …
10 Secs (30-60 s in older people)
What does PNF stand for?
Proprioceptive neuromuscular facilitation
What is Proprioceptive neuromuscular facilitation stretching?
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
When is PNF stretching used?
For more advanced stretching to increase flexibility (gymnasts, dancers, etc)
Ballistic methods of stretching are…..
Using momentum of the moving body segment to produce the stretch
(e.g. “bouncing” shoulder in extension)
Dynamic stretching is…
gradual transition from one body position to another (increases ROM and movement is repeated)
Static stretching is….
Holding a stretched position for a certain period of time (10-30 s usually)
Physical changes with Ageing and Inactivity include (6):
- 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
What happens to the sarcomeres when you perform a stratch?
The area of overlap between the thick (myosin) and thin (actin) myofilaments decreases
Do ALL sarcomeres stretch?
No
Flexibility is determined largely by the…(2)?
- NUMBER of sarcomeres stretched
2. DEGREE of their stretch
More flexibility training = greater ______ of sarcomeres stretched and greater ____ of stretch
greater number and greater degree stretched
Once the muscle sarcomeres have achieved their maximal stretch capacity, what does further stretching result in?
Greater force on surrounding CT (tendons, ligaments, fascia, etc)
Tendons and ligaments are primarily composed of tightly packed type ____ collagen fibres
Type 1
Tendons and ligaments are composed of fibers in ______ arrangement
Parrallel
The safety factors refers to the ______ of the tendon
extensibility
Low safety factor = ???
more extensible (achilles are low safety factors compared with other tendons)
