WEEK 10 - flexibility training Flashcards
what are the 7 components of fitness ?
- aerobic poer
- balance
- agility
- speed
- flexibility
- anthropometry
- body composition
define aerobic power :
maximal rate of energy transduction using oxidation of energy sources
define balance :
ability to maintain centre of gravity within the base of support
define agility :
ability to stop, start or change direction rapidly and in controlled manner
define speed :
the time it takes to cover a given distance
define flexibility :
the range of motion about a body point
define anthropometry :
the proportions and dimensions of the body
define body composition :
relative proportions of fat and fat free masses
what is the structure of a muscle ?
muscle, bundle of muscle fibers, nuclei, myofibril, sarcomere
muscle vs tendon during stretch : describe a tendon ?
Tendons are like strong ropes that connect muscles to bones. When you stretch, you’re pulling on both the muscle and the tendon
muscle vs tendon during stretch : describe a muscle ?
Muscles are like elastic bands in your body that help you move.
name the two types of factors affecting flexibility ?
structural and functional
what are structural factors ?
- muscle length (serial sarcomere number)
- fascia stiffness
what are functional factors ?
- stretch reflex critical point
- stretch tolerance
how can tissues grow ?
thought hypertrophy and/or hyperplasia
what is hypertrophy ?
increase in the size of individual muscle fibers
what is hyperplasia ?
increase in the number of muscle fibers
what delivered to muscle are used to form muscle proteins that comprise new myofibrils
amino acids
what are factors affecting flexibility ?
structural factors ;
- fascia stiffness
- cross-linkage and functional factors ;
- stretch reflex critical point
- stretch tolerance
what is fascia stiffness ?
is when the layer of connective tissue in your body, called fascia, feels tight or hard. It’s like feeling a bit stiff or inflexible in your muscles and movement.
what is cross-linkage ?
when molecules in a substance connect to each other like tiny hooks, making the substance stronger or more rigid. It’s like when you link your fingers together, they become harder to pull apart.
what is strength reflex critical point ?
is like a built-in safety feature in your muscles. It’s the point where your muscles automatically tighten up to protect themselves from stretching too far and getting hurt. It’s your body’s way of saying “stop” to prevent injury.
FILL IN THE BLANK :
stretching inhibits reflex up to _____ minutes
5-10
what is stretch tolerance ?
diminished feelings or discomfort fora given stretch magnitude
what are the two types of factors affecting flexibility ?
structural and functional
what are the two types of structural factors ?
- muscle length (serial sarcomere number)
- fascia stiffness
what are the two types of functional factors ?
- stretch reflex critical point
- stretch tolerance
between muscle length, fascial stiffness, stretch reflex critical point and stretch tolerance which is LONGTERM ?
muscle length (serial sarcomere number)
between muscle length, fascial stiffness, stretch reflex critical point and stretch tolerance which is MIDDLE TO SHORT TERM ?
fascia stiffness
between muscle length, fascial stiffness, stretch reflex critical point and stretch tolerance which is SHORT TERM ?
stretch reflex critical point and stretch tolerance
do the Canadian guidelines have any specific recommendations for flexibility ?
no
evidence for flexibility : flexibility is not well correlated with what …
- mortality
- morbidity
- injury risk
- occupational performance
- sport performance
what does FITT stand for ?
- frequency
- intensity
- type
- time
what are the three “types” (in regards to prescribing flexibility) ?
static, dynamic and proprioceptive neuromuscular facilitation
define “static” :
holding a position at the end of a range of motion while the muscle is under tension
define “dynamic” :
actively moving through a range of motion to create tension through the muscle
define “proprioceptive neuromuscular facilitation” :
alternating a static stretch with a resisted isometric contraction, and a subsequent static stretch
is there any firm data on optimal stretching frequency ?
no
TRUE OR FALSE
more intensity (deeper stretch) results in greater change in flexibility
TRUE
TRUE OR FALSE
if flexibility is important for performance, perform dynamics stitching prior but after warming up
TRUE
how long should static stretched be help (duration of flexibility) ?
30-60 seconds
when prescribing flexibility, give the general recommendations for “F” ; “fits” =
stretching may be performed regularly to match the needs of the individual
when prescribing flexibility, give the general recommendations for “I” ; “intensity” =
intensity of strict should match the clients tolerance but deeper stitched result in greater adaptation
when prescribing flexibility, give the general recommendations for “T” ; “time” =
static stretched should be held for 30-60 seconds
when prescribing flexibility, give the general recommendations for “t” ; “type” =
dynamic stretched should be performed prior to performance (after wearing up) and static stretched performed after training
