Week 09 - Flexibility and ROM Flashcards
Flexibility is determined by 2 things…
- stiffness
- stretch tolerance, how much pain they experience (women can tolerate pain better)
____ is key ti improving flexibility
volume (frequency AND duration)
Concerns about passive stretching?
acutely reduces maximal force output (–> only very acute–> wears off in 2 minutes)
_____ stretching can acutely minimise associated symptoms of pain and discomfort (up to 48 hr after the session)
passive
Can stretching help with DOMS
Technically, yes, more psychological ease though
When would you do passive stretching?
After session
Start of session warm up or stretch?
Warm up, to facilitate activation of muscle and improve contractile processes vie elevated heat of muscle
For every 1 degree C increase in muscle temperature, you can expect to see a ____% increase in voluntary power output
10%
What about dynamic stretching as part of a warm up?
- Only beneficial effects are those that act like a warm up and heat muscles —> therefore just do warm up
Reason you would include passive stretching post session?
Reduce DOMS, if they want t -> to put at ease
Passive stretching benefits:
- acutely reduces stiffness
- improve ROM and stretch tolerance
For athletes who otherwise do not do resistance exercise (e.g. soccer players) we should prescribe stretching?
Prescribe resistance training under the name of dynamic stretching
For groups who otherwise regularly perform resistance exercise I do not typically advocate dynamic stretching unless it is….?
A ritual in the sport
Evidence for stretching effectiveness: usually only beneficial when …?
combine with something else (e.g. strength program)
Do tight muscles predict pain or have any role in pain development
NO
