CSCS - Study Guide (Chapter 14)

Stretch Reflex

During a rapid stretch in movement, a sensory neuron from the muscle spindle innervates a motor neuron in the spine. The motor neuron then causes a muscle action of the previously stretched extrafusal muscle fibers.

Plasticity

The tendency to assume a new and greater length after a passive stretch.

When stimulated during PNF stretching, Golgi tendon organs allow the relaxation of the a. stretched muscle by contracting the reciprocal muscle b. reciprocal muscle by contracting the stretched muscle c. reciprocal muscle by its own contraction d. stretched muscle by its own contraction

d

Static Flexibility

The range of possible movement about a joint and its surrounding muscles during a passive movement.

General Warm-Up

1 of 2 Key phases of a traditional warm-up program consisting of approx. 5 min of slow aerobic activity such as jogging, skipping, or cycling to increase HR, blood flow, deep muscle temperature, RR, and perspiration and decrease viscosity of joint fluids.

Specific Warm-up

1 of 2 key phases of a traditional warm-up consisting of movements similar to the movements of the athlete's sport.

Agonist Contraction

A concentric muscle action of the agonist used during the passive stretch of the antagonist to achieve reciprocal inhibition.

Flexibility

A measure of ROM with static and dynamic components.

Golgi Tendon Organ (GTO)

A mechanoreceptor located near the musculotendinous junction sensitive to increases in muscular tension.

Mechanoreceptor

A sensory receptor that responds to mechanical pressure or distortion (Pacinian corpuscles, Meissner's corpuscles, Merkel's discs, and Ruffini endings).

Static Stretch

A stretch that is slow and constant, with the end position held for 15 to 30 seconds.

Dynamic Stretch

A type of functionally based stretching exercise that uses sport-generic and sport-specific movements to prepare the body for activity.

Mobility Drills

Also known as dynamic stretching, places an emphasis on the movement requirements of the sport or activity rather than on individual muscles.

After performing the hold-relax with agonist contraction PNF stretch for the hamstrings, which of the following explains the resulting increase in flexibility? I. autogenic inhibition II. stretch inhibition III. reciprocal inhibition IV. crossed-extensor inhibition

I & III

Muscle Spindles

Located within intrafusal muscle fibers that run parallel to extrafusal muscle fibers, monitor changes in muscle length.

Fibrosis

Process common in older adults in which fibrous connective tissue replaces degenerating muscle fibers.

Raise, Activate and Mobilize, and Potentiate (RAMP)

Protocol adopted and used by many coaches and that addresses all of the key aspects of an effective warm-up, consisting of 3 phases.

Reciprocal Inhibition

Relaxation that occurs in the muscle opposing the muscle experiencing the increased tension.

Autogenic Inhibition

Relaxation that occurs in the same muscle that is experiencing increased tension.

Contract-Relax

Technique that begins with a passive stretch for 10 seconds followed by a concentric muscle action through the full ROM opposite stretch and followed by another passive stretch for 30 seconds.

Hold-Relax

Technique that begins with passive stretch for 10 seconds followed by an isometric muscle hold for 6 seconds followed by a passive stretch for 30 seconds.

Hold-Relax with Agonist Contraction

Technique that starts with a passive stretch for 10 seconds followed by a isometric hold for 6 seconds followed by a concentric action of the agonist used in addition to the passive stretch to add to the stretch force. Uses both reciprocal and autogenic inhibition. Most effective PNF technique.

Elasticity

The ability to return to original resting length after a passive stretch.

Dynamic Flexibility

The available ROM during active movements and therefore requires voluntary muscular actions.

Range of Motion (ROM)

The degree of movement that occurs at a joint.

Potentiation

The final part of RAMP in which the body is primed for maximal intensities it will be required to produce in the session. This phase deploys sport-specific activities that progress in intensity.

Ball-and-Socket Joint

Type of joint such as at the shoulder and hip that move in all anatomical planes and have the greatest ROM of all joints.

Hinge Joint

Type of joint such as the knee with movement primarily in the sagittal plane and with the most restricted ROM.

Elipsoidal Joint

Type of joint such as the wrist, oval-shaped condyle that fits into an elliptical cavity, that allow primarily movement in the sagittal and frontal planes that

Passive Stretch

Type of stretch in which a partner or a stretching machine provides external force to cause or enhance a stretch.

Active Stretch

Type of stretch in which the person stretching supplies the force of the stretch.

Ballistic Stretch

Type of stretch typically involving active muscular effort and uses a bouncing-type movement in which the end position is not held.

Proprioceptive Neuromuscular Facilitation (PNF)

Type of stretching originally developed as part of a neuromuscular rehabiliation program designed to relax muscles with increased tone or activity.

Stimulation of muscle spindles induces a a. relaxation of GTOs b. relaxation of the stretched muscle c. contraction of the stretched muscle d. contraction of the reciprocal muscle

c

Which of the following is a nontemperature-related effect of a warm-up? a. enhanced neural function b. disruption of transient connective tissue bonds c. elevation of baseline oxygen consumption d. increase in muscle temperature

c

Which of the following stretching techniques decreases muscle spindle stimulation? a. dynamic b. ballistic c. static d. passive

c