WEEK 5 Flashcards
what are the anatomical considerations for stretching and describe them ( x3)
1) know your muscle action:
- to stretch perform the opposite movements
2) know your origins or insertions:
3) consider impact of multi joint muscle:
- muscles that are limiting factors= stretching the adductors and gracilis
describe static stretching
joint is moved to the limit of its range
- limit depends on the pain tolerance
- stationary position is held for 5-60 seconds
describe ballistic/ dynamics stretching
joint bounces in and out of its range limit
- velocity can vary
describe proprioceptive neuromuscular facilitation stretching
def= contracting and relaxing
- stretch occurs during the relax phase
- duration of contraction doesn’t affect anything
- post contraction= muscle relaxation
define flexibility
the amount of movement that a joint is capable of
- range of motion
what is flexibility altered by (x4)
- stretching
- certain types of resistance training
- immolbisation
- ageing
define hypo mobility ( flexibility continuum)
def= decreased joint range of motion compared to “normal”
- there is restricted movement
define hyper mobility ( flexibility continuum)
def= increased joint range of motion compared to “normal”
- instability and injury risk to occur
what are the 4 factors that limits flexibility and describe them
1) viscoelastic muscle properties
- viscosity and stiffness ( stickiness)
- stiffness may be due to titan
2) the nervous system
- reflexes may limit muscle stretch
3) joint structures:
- bones, ligaments, tendon
4) skin tightness:
- some joints only
what are the 5 joint stability factors and describe them
1) shape of bony structure:
- comparing the ball and socket joint of a shoulder and hip
2) ligamentous arrangement
- ligaments on certain areas can affect range of motion
3) muscular arrangement
4) fascia and skin
5) atmospheric pressure= creates suction effect that the joints have
describe the nervous control of flexibility ( x3 muscle spindles)
1- run parallel to muscle fibres= effective in detecting length changes
2) sensory fibres are sensitive to changing length in the muscle
3) both bag and chain muscle fibres will respond to change in muscle length
describe the stretch reflex ( myotonic response)
def= a rapid change ( rapid increase) in muscle length
- magnitude depends on amount and rate of the stretch
- muscle that is close to being overstretched suddenly contracts
- reflex causes excitatory signal causing it to contract
describe the function of the Golgi tendon organs ( nervous control of flexibility )
def= sensory receptor embedded in the tendon that monitor force transmission from the muscle to the tendon.
describe the active range of motion (x3)
def= unassisted voluntary joint motion
- assesses willingness to move
- requires coordination and muscle strength from antagonists
- can be limiting for the injured
describe the passive range of motion
def= the motion attained by examiner without the assistance from the subject
- assess joint range of motion independent of strength and coordination
- often greater than active range of motion
outline the rationale for flexibility with a strain injury risk
- with improved flexibility is expected that there is a greater ability of the passive component of the muscle tendon unit to absorb energy because of greater compliance
why do we stretch ( x3)
- to enhance flexibility and joint range of motion
- necessary for certain sports and skills
- other proposed benefits: reduced injury risk, improving performance, decreased muscle soreness
define stretching and injury prevention
def= the use of stretching as a prevention tool against sports injury has been based on intuition and unsystematic observation rather than scientific evidence
stretching and DOMS
define DOMS
and describe the effects of stretching with it ( x3)
doms= delayed onset muscle soreness
- occurs following unaccustomed eccentric exercise
- muscle fibre membranes are damages
- not caused by lactic acid or a muscle spasm
- leakage of calcium which cause micro trauma lasting over 48 to 96 hours
define static posture
def= body position is at rest
- relaxed
- standing upright
define dynamic posture
def= body position during movement
- spinal position during a squat
describe the control of posture
the ability to maintain stability of body and segments in response to forces which threaten to disturb equilibrium such as:
- gravity
- inertial forces
what are the 3 postural control mechanisms
1) anti gravity musculature
2) stretch reflex= head moving forward and drops which stimulates muscle spindles
3) postural fixation : visual, proprioceptive, vestibular and tactile
define what good posture is
standing static posture where the centre of gravity of each body segment is placed vertically above the segment below
what are the 5 common postural abnormalities
1- forward head position
2- thoracic kyphosis
3- rounded shoulder
4- pelvic tilt
5- flat feet
what are the causes of abnormalties ( structural and functional)
structural:
- genetic correction is often limited
functional:
- habit, psychological
describe posture and sway
- sub concscious control of balance
- maintain centre of gravity inside the base of support
- predictor falls risk in the elderly
describe balance with injury risk
with better balance there is a decrease in ankle injury risk
- interventions involving balance training mixed
