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40 Cards in this Set
- Front
- Back
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7 positive effects of warming up prior to an event or practice
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(1) faster muscle contraction & relaxation of both agonist & antagonist muscles (2) improved rate of force development and reaction time (3) improved muscle strength and power (4) improved oxygen delivery (5) lowered viscous resistance in muscles (6) increased blood flow to active muscles (7) enhanced metabolic reactions
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When higher temperatures in the body facilitate oxygen release from hemoglobin and myoglobin is called the _____ effect.
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Bohr
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_____ stretching can compromise muscle performance, decrease force production, power performance, running speed, reaction & movement time, and strength endurance. Also PNF(___ ___ ___) stretching and _____ stretching have been shown to decrease performance.
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Static, proprioceptive neuromuscular facilitation, ballistic
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_____ stretching does not seem to have the negative effects of other forms of stretching, such as static and PNF, and has been shown to improve running performance.
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Dynamic
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A total warm up has 2 components:
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(1) General warmup
(2) Specific warmup |
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_____ warmup period may consist of 5-10 minutes of slow activity (jogging, skipping) along with low-intensity sport specific (dribbling) actions. The aim of this is to increase heart rate, blood flow, deep muscle temperature, respiration rate, and perspiration to decrease joint viscosity.
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General
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_____ warmup period incorporates movements similar to the activity to be played, 8-12 minutes of ____ stretching focusing on ROM required for the sport, followed by sport specific movements with increasing intensity. The more power necessary for the sport the more important this warmup is.
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Specific, dynamic
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The degree of movement that occurs at a joint is called the ___ ___ ____.
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range of motion (ROM)
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_____ is a measure of ROM and has static and dynamic components.
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Flexibility
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____ flexibility is the range of possible movement about a joint and its surrounding muscles during a passive movement. It requires no voluntary muscular activity; an external force like a partner, gravity or a machine provide the force of the stretch.
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Static
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______ flexibility refers to the available ROM during active movements and therefore requires voluntary muscular actions.
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Dynamic
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___ ROM is generally greater than ___ ROM.
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Dynamic, static
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The ___ of the joint determines its ROM.
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structure
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____-___-___ joints move in all anatomical planes and have the greatest ROM of all joints. Hips and shoulders.
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Ball-and-Socket
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An _____ joint allows movements in the sagittal and frontal planes; its ROM is significantly less than that of the shoulder and hip. The wrist is an example.
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ellipsoidal (an oval-shaped condyle that fits into an elliptical cavity)
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A ___ joint has movement primarily in the sagittal plane; its ROM is less than the other joints. The knee is an example.
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hinge
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____ is the process in which fibrous connective tissue replaces degenerating muscle fibers.
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Fibrosis
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Two other important factors that affect ROM are ____ and ___ of the connective tissue.
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elasticity (ability to return to original resting length after a passive stretch), plascticity (tendency to assume a new and greater length after a passive stretch)
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To prevent the loss of ROM, exercises that develop both the ___ and ____ muscles should be performed and should exercise through the full available ROM of the involved ____.
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agonist, antagonist, joints
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The acute effects of stretching on ROM are transient and are greatest immediately ____ the stretching. They then decline, with the duration of significant improvements in flexibility raning from __ minutes to ___ hours.
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after, 3, 24
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Stetching ___ per week for a minimum of _ weeks has been shown to significantly improve flexibility.
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twice, 5
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For static stretching __ to __ seconds is recommended for holing a stretch with __ seconds being the most effective.
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15-30, 30
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When performing ___ stretches the hold of the stretch should be at a position of ___ discomfort and all of these sessions should be preceded by a period of ___ warm-up to raise muscle temps.
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static, mild, general
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Stretching should be done at the 2 following times for optimal benefits:
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(1) Following practice/competition - performed 5-10 minutes after the event
(2) As a seperate session - in this case stretching should be preceded by a thorough warm-up |
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2 important proprioceptors that should be considered during stretching:
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(1) muscle spindles
(2) Golgi tendon organs (GTOs) |
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During a rapid stretching movement, a sensory neuron from the muscle spindle innervates a motor neuron in the spine, this neuron then causes a muscle action of the previously stretched extrafusal muscle fibers and this is called the ____ ____.
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stretch reflex
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Stretch reflex mainly occurs in ___ and ___ (rapid) stretching because they stimulate the muscle spindles, but not so much in ____ stretching due to the very slow movements.
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dynamic, ballistic, static
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When stimulated the GTO causes a muscle to reflexively relax and relaxation that occurs in the same muscle experiencing tension is called ____ ____. This is accomplished via active contraction of a muscle immediately before a passive stretch of that same muscle.
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autogenic inhibition
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Relaxation that occurs in the muscle opposing the muscle experiencing tension is called ____ ______. This is accomplished when one simultaneously contracts the muscle opposihng the muscle that is being passively stretched.
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reciprocal inhibition
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____ stretch occurs when the person stretching supplies the force of the stretch. i.e. sitting toe touch
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Active
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____ stretch occurs when a partner or machine provides the external force to cause or enhance a stretch.
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Passive
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___ stretching has less chance of injury as compared to ___ stretching. It has been shown to increase ROM and is easy to learn.
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Static, ballistic
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____ stretch typically involves active muscular effort and uses a bouncing-type movement and the end position is NOT held. It is often used as a preexercise warm-up but can cause injury to muscle and connective tissues, especially if an injury already existed.
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Ballistic
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_____ stretch is a functionally based exercise/stretch that uses sport specific movements to prepare the body for activity. It is also called ____ ____ because it places emphasis on the movement rather than the muscle.
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Dynamic, mobility drills
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In dynamic stretching the ____ does not relax during the stretch but is active through the ROM. With this each drill should start slowly and gradually increase the ROM, speed, or both during subsequent reps or sets and can be achieved in __-__ minutes.
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muscle, 10-15
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____ ____ ___ stretching was originally developed as part of a neuromusclar rehab program designed to relax muscles with increased tone or activity.
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Proprioceptive neuromuscular facilitation (PNF)
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PNF techniques are usually performed with a ____ and involve both ___ & ___ muscle actions. It may be superior to other stretching methods because it facilitates muscular inhibition but is often impractical because it requires a partner and some expertise.
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partner, passive, active (concentric and isometric)
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3 specific muscle actions are used to facilitate a stretch during a PNF:
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(1) Isometric and concentric muscle actions of the antagonist are used before a passive stretch to achieve autogenic inhibition (2) A concentric muscle action of the agonist (agonist contraction) is used during a passive stretch of the antagonist to achieve reciprocal inhibition (3) Passive static stretch that are referred to as relax
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3 basic types of PNF. They are also completed in 3 phases. With each of these techniques the first phase incorporates a passive prestretch of 10 seconds. Muscle actions in the 2 and 3 phase differ for the three techniques.
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(1) Hold-relax
(2) Contract-relax (3) Hold-relax with agonist contraction See page 303 for detail |
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An ____ muscle action is referred to as a hold while a ____ muscle action is referred to as contract.
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Isometric, concentric
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