Chapter 5: Developing Flexibility

Pataasin ang iyong marka sa homework at exams ngayon gamit ang Quizwiz!

What is static stretching?

Slow, controlled most commonly used and recommended

What are the four types of stretching?

Static, dynamic, active and passive

What flexibility exercise do you use to stretch your lower back/hip?

The floor stretch

What flexibility exercise do you use to stretch your hamstrings?

The hamstring stretch

What are the benefits of stretching?

Decreased aches and pains, enhanced ability to move freely and easily, possible decreased risk of injury, possible reduction in lower back pain (current or future), recovery from injury, enhanced athletic performance, reversal of age related decline in flexibility, improved posture and appearance and stress relief.

What is specificity?

Flexibility is specific to each joint, an individual could do the splits but have poor shoulder range of motion

What are the guidelines for flexibility development?

Frequency- 2-3 days a week, Intensity- slightly beyond normal range of motion, Time- 10-30 second static hold, Repetitions- four sustained stretches for each muscle group Guidelines- warm up first, cool down stretch is most beneficial stop at discomfort don't bounce, muscular balance

What is reversibility?

If a person stops stretching over time range of motion will decrease

What is progressive overload?

Improvement in joint range of motion occurs when sustained stretching produces elastic and plastic elongation

What are the five principles of flexibility development?

Progressive overload, specificity, reversibility and balance

What flexibility exercise do you use to stretch your

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What is dynamic stretching?

Moving limbs to their limit in a ballistic fashion, increased muscle soreness and the stretch reflex, used more in athletic competition, not recommended because risk of injury

What is balance?

Muscles can be tighter on one side of the body, pay attention to flexibility differences and work to improve them

What is passive stretching?

Uses someone/something to assist with a stretch, gravity, strap

What is active stretching?

Uses your own muscle to stretch itself


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