Chapter 14

2nd phase of RAMP

stretching component- mobility and actively moving through ROM- requires motor control, stability, and flexibility relates to applicable movements dynamic stretching helps maintain the temp related benefits of raising phase

Connective tissue plasticity

tendency to assume a new and greater length after a passive stretch GET LONGER

Connective tissue elasticity

the ability to return to original resting length after passive stretch SNAP BACK

Age and Sex factors

young people are more flexible females are more flexible old people have fibrosis- fibrous tissue replaces degenerating muscle fibers

3rd phase of RAMP

higher intensity- (potentiation) sport specific activities important for activities with high speed, strength, and power

non temperature related effects of a warm up

increased blood flow into muscles, elevation of baseline O2 consumption, and post-activation potentiation

Temperature related effects of a warmup

increased muscle temperature, core temperature enhanced neural function, and disruption of transient connective tissue bonds

What are the physiological responses to a warmupterm-20

1) faster muscle contraction and relaxation of both agonist and antagonist 2) Improvement in the rate of force development and reaction time 3) Improvements in muscle strength and power 4) Lowered viscous resistance in muscles and joints 5) Improved oxygen delivery due to Bohr effect, high temps facilitate oxygen release from hB and mB 6) Increased blood flow to active muscles 7) Enhanced metabolic reactions 8) increased psychological preparedness for performance.

RAMP protocol

Raise, Activate and Mobilize, and Potentiate

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

a) dynamic

which of the following describes the difference between dynamic ROM and static ROM? a) dynamic ROM is greater than static b) static ROM is greater than dynamic c) static ROM requires voluntary muscle activity but dynamic ROM doesn't d) dynamic ROM requires involuntary muscle activity but static ROM does not

a) dynamic ROM is greater than static

whic hof the following is a temperature-related effect of a well-designed warm-up? a) enhanced neural function b) postactivation potentiation c) increased blood flow to muscles d) elevated baseline O2 consumption

a) enhanced neural function

during a PNF stretch, all of the folloing muscle actions are used to facilitate the passive stretch of a muscle except? a) isometric muscle action of the agonist b) concentric muscle action of the antagonist c) passive stretch of the antagonist d) concentric muscle action of the agonist

a) isometric muscle action of the agonist

which of the following describes a Golgi tendon organ? a) sensitive to increases in muscular tension b) monitor changes in muscle length c) runs parallel to extrafusal muscle fibers d) located within intrafusal muscle fibers

a) sensitive to increases in muscular tension

ballistic stretching

active muscular effort using a bounding type movement where end position is not held pre-exercise warm-ups usually

1st phase of RAMP

aims to elevate body temp., heart rate, resp. rate, blood flow, and joint fluid viscosity-----Low intensity

Ballistic stretching guidelines

at end of stretch, returns to near start, and stretches deeper than before triggers stretch reflex that doesn't allow involved muscles to relax

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

b) II and IV only

which of the following describes muscle and C.T. elasticity? a) ability of a muscle to stretch b) ability to return to original resting length after a passive stretch c) tendency to gain GTOs from a ballistic stretch d) tendency to assume a new and greater length after passive stretch

b) ability to return to original resting length after a passive stretch

an athlete is performing repeated walking knee lift stretches. Which of the following is the best definition of the type of stretching being completed? a) passive stretching b) dynamic stretching c) ballistic stretching d) PNF stretching

b) dynamic stretching

An athlete performing ballistic stretching should follow which of the following guidelines? a) hold for 15-30 sec b) involve an active muscular effort c) stretch to the point of mild discomfort d) remain in the end position without movement.

b) involve an active muscular effort

Joint types and ROM

ball and socket- greatest ROM (hip and shoulder) ellipsoidal jt- sagittal and frontal mvmt (wrist) hinge jt- sagittal plane; ROM lowest (knee)

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) contraction of the stretched muscle

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) elevation of baseline oxygen consumption

which of the followin are the components of the RAMP protocol? a) raise, antgonist, mobilize, proprioception b) regulate, activate, motivate, potentiate c) raise, activate, mobilize, potentiate d) regulate, antagonist, motivate, proprioception

c) raise, activate, mobilize, potentiate

which type of joint in the body typically exhibits the greatest ROM? a) hinge b) saddle c) ellipsoidal d) ball-and-socket

d) ball-and-socket

regarding age and sex of individuals, which of the following is true? a) males tend to be more flexible than females b) older people tend to be more flexible than younger people c) flexibility between older men and women is due to structural and anatomical differences d) fibrous connective tissue replaces degenerating muscle fibers in older people

d) fibrous connective tissue replaces degenerating muscle fibers in older people

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 muscle by its own contraction

d) stretched muscle by its own contraction

Flexibilility (dynamic ROM vs static ROM)

dynamic ROM- greater than static ROM; active movements and voluntary muscular actions static ROM- range of possible movement about a joint less ROM than dynamic

PNF (proprioceptive neuromuscular facilitation)

facilitates muscular inhibition isometric and concentric muscle actions of the antagonist before passive portion- autogenic inhibition agonist contraction (concentric) used during passive stretch to achieve reciprocal inhibition techniques: hold-relax (passive prestretch 10 sec, then isometric hold 6 sec; relaxes for passive stretch 30 sec) contract- relax ( passive prestretch 10 sec, concentric through full ROM, relaxes for passive stretch 30 sec) hold-relax with agonist contraction (passive prestretch 10 sec, isometric hold 6 sec; agonist contraction; relaxes for passive stretch 30 sec)

dynamic stretching

functionality based stretching uses sport-generic and sport-specific movements to prepare body for activity mobility drills

PNF

involve passive and active muscle actions, facilitation muscular inhibition.

Proprioceptors (muscle spindles vs Golgi tendon organs (GTO))

muscle spindles- causes muscle to contract; when stimulated doesn't allow the muscle to relax, when stretching the key is to not engage the spindles GTO- sensitive to increases in muscular tension and reflexively relaxes.

Static stretching

slow and constant, end position held for 15-30 sec includes relaxation and concurrent elongation of stretched muscles