Ch. 5 Terms KINE-292

Proprioceptive neuromuscular facilitation (PNF):

A technique for stretching muscles that relies on neuromuscular reflexes to stimulate training effects.

Static Stretching:

Ability to hold an extended position at one end in a joint's range of motion. -- Dependent on your ability to tolerate stretched muscles, joint structure, and tightness of connective tissues. -- Most assessment tests are based on this type.

Dynamic Stretching:

Ability to move a joint through its range of motion with little resistance. -- Important for daily activities and sports.

Applying the FITT principle: Program to develop flexibility:

Frequency—how often to stretch. Intensity—how far to stretch. Time—how long to stretch. Type—which stretching exercises to perform.

Structure of the Spine:

- 7 cervical vertebrae in the neck. - 12 thoracic vertebrae in the upper back. - 5 lumbar vertebrae in the lower back. - 9 vertebrae at the base of the spine fused into the sacrum and the coccyx (tailbone).

Exercises for Preventing & Managing Low-Back Pain:

- Do low-back exercises at least 3 days per week. - Emphasize muscular endurance. - Do not do full range of motion spine exercises early in the morning. - Engage in regular endurance exercise. - Be patient and stick with your program. - "No pain, no gain" doesn't apply to back exercises.

Prevent Low-Back Pain by:

- Maintain a healthy weight. - Stop smoking. - Reduce stress. - Avoid sitting, standing, or working in the same position for too long. - Use a supportive seat and a medium-firm mattress. - Warm up thoroughly before exercise. - Progress gradually when improving strength and fitness.

Function of the Spine:

- Provides structural support for the body. - Surrounds and protects the spinal cord. - Supports body weight. - Serves as attachment site for muscles, tendons, ligaments. - Allows movement of neck and back in all directions.

Intensity & Time:

- Stretch to the point of slight tension or mild discomfort. - Hold each stretch for 15-30 seconds. - Do 3-4 repetitions of each exercise. - Rest for 30-60 seconds between stretches.

Frequency:

- The American College of Sports Medicine (ACSM) recommends that stretching exercises be performed a minimum of 2-3 days per week. - Stretch when muscles are warm, either after a workout or after the active part of a warm-up.

Type:

-Stretching exercise that focus on major joints.

1. More than ______ of Americans experience back pain at some time in their lives. 2. Low-back pain is the _________ most common ailment in the United States, _____________ being number one. 3. ^^ Estimated cost is _______________ a year.

1. 85%. 2. Second ; Headaches. 3. $50 Billion.

Safest technique is ________________________________, with an occasional ___________ assist.

1. Active-Static Stretching. 2. Passive.

1. Vertebrae: 2. Intervertebral Disks: 3. Nerve roots:

1. Consists of a body, an arch, and several bony processes. 2. Elastic disks located between adjoining vertebrae; consist of a gel- and water-filled nucleus surrounded by fibrous rings; serve as shock absorbers. 3. Base of pairs of spinal nerves that branch off the spinal cord.

What determines flexibility?

1. Joint structure—joints vary in direction and range of movement: -- Joint capsules = semi-elastic structures that give joints strength and stability but limit movement. 2. Muscle elasticity and length: -- Collagen = white fibers that provide structure and support. -- Elastin = yellow fibers that are elastic and flexible. -- Titin = muscle filament with elastic properties.

What are the 6 Types of Stretching Techniques?

1. Static Stretching. 2. Ballistic Stretching. 3. Dynamic (Functional) Stretching. 4. Proprioceptive neuromuscular facilitation (PNF). 5. Passive Stretching. 6. Active Stretching.

What are the 2 Types of Stretching?

1. Static Stretching. 2. Dynamic Stretching.

Back pain can result from sudden traumatic injuries, but is more often the results of these 3 things:

1. Weak and inflexible muscles. 2. Poor posture. 3. Poor body mechanics during activities.

Of the Core Muscles, there are _____ muscles attaching to the ribs, hips, spinal column, & other bones in the trunk of the body.

29

Dynamic (Functional) Stretching Technique:

Emphasizes the functionally based movements.

Active Stretching Technique:

Muscles are stretched by a contraction of the opposing muscles.

Passive Stretching Technique:

Muscles are stretched by force applied by an outside source.

PNF Stretching Technique:

Obtaining a greater training effect by using neuromuscular reflexes; for example, contracting a muscle before it is stretched.

Static Stretching Technique:

Slowly stretching a muscle and holding the stretched position.

Ballistic Stretching Technique:

Suddenly stretching a muscle through a bouncing or swinging movement.