Flexibility

Time for flex train

The duration of a stretching session should be at least 10 minutes and include at least 4 repetitions of the major muscle-and-tendon groups. Static stretches should be held between 15 and 120 seconds. *stretching is not primarily for the muscle itself but rather for the connective tissues around the joint and the proprioceptors contained within.

Static Stretching

The most commonly used type of flexibility training that involves assuming a stretched position and holding that position for a prescribed period of time key= tension -after exercise because reduces the muscle's power-producing capacity

Ballistic stretching

a contraindicated stretching method that involves rapid (or even aggressive) movements of limbs through extreme ranges of motion

Dynamic stretching

A type of flexibility training that involves the use of continuous gentle movements that naturally take a joint through its full range of motion -before exercise

Functional flexibility

A type of range of motion related to being able to perform daily activities without undue discomfort and muscular strain

Ball-and-socket joints

have the ability to move forward, backward, side to side, and in a rotating pattern. An example includes the hip socket where the head of the femur fits into the socket of the hip (which is called the acetabulum).

Flexion (flexing)

is characterized by a decrease in the angle of the limbs surrounding a joint. When you do a bicep curl, or simply raise your hand toward your shoulder, this is elbow _______. The elbow is the joint being moved and the angle between the upper and lower arm decreases. When you lift your leg to take a step, your hip, knee, and ankle all go through ______.

intensity in flex train

is subjective. It takes personal interpretation and relates to perceptions of pain and tightness. When tightness is felt, the stretching motion should be stopped or held at that point (but not progressed).

Extension

is the opposite motion from flexion, and occurs when the angle of the limbs surrounding a joint increases. When you straighten your arm from a "bent" position, the elbow goes through _______ and the angle between the upper and lower arm increases.

Adduction

is the opposite of abduction. -When a limb has been moved away from the imaginary midline and you move it back toward that line

Absolute flexibility

A measure of the maximum range of motion of a given joint (in degrees)

stretch reflex

A muscular response which initiates contraction in order to prevent overstretching of muscle fibers as a result of excessive velocity or range of motion -caused by the muscle spindles in the middle portion of the muscle -For example, this is activated in your neck muscles when you fall asleep in class -to maintain muscle tone and also protect the muscle from injury

pivot left

A person stands with their body not moving, but turns their head to look left. This movement would be called left rotation pivot left head flexion right rotation

Golgi tendon organ (GTO)

A sensory receptor or proprioceptor located within the tendons that sense the load placed upon a muscle group and signals the muscle to relax in order to prevent damage (autogenic inhibition) -at the end of the muscle

muscle spindle

A sensory receptor or proprioceptor within a muscle fascicle that senses changes in positional length of the muscle

Proprioceptive neuromuscular facilitation (PNF)

A stretching technique that involves alternating between contraction, relaxation, and stretching either the agonist or antagonist of a particular limb -arm circles w palms up -high knee march -trunk twists "hold-relax" technique: passively stretching a muscle for 6 to 30 seconds and then a 6 to 10 second isometric contraction by the subject while the partner holds the limb in the stretched position. w a partner

Goniometer

An instrument for measuring angles associated with anatomical points and which is used to measure joint range of motion -measures flexibility

Insertion

In reference to muscle, the distal attachment point of a muscle to the bone. The distal point is further from the middle of the body or further from the point where the limb attaches

Origin

In reference to muscle, the proximal attachment point of a muscle to the bone; the proximal point is closer to the middle of the body or closer to the point where the limb attaches

Time

Indicate which element of FITT matches with the following scenario. Bill plans to meet his flexibility goal within six weeks.

Type

Indicate which element of FITT matches with the following scenario. Kathy will do 5 static stretches after every run.

strength, endurance, and flexibility

Muscle health is about _____, ______, and ______

the type of joint in question.

Range of motion is limited primarily by ligament length. muscle tension tendon length. the type of joint in question.

Proprioceptor

Sensory receptors located in muscles, tendons, and joints that respond to stimuli (such as tension and length) within the location and give an "awareness of yourself"

D

The stretch reflex is A) the response of a mammal to the need for stretching. B) a muscular response that initiates relaxation in order to prevent overloading. C) the body's natural way to increase blood flow. D) a muscular response that initiates a contraction to prevent overstretching.

to promote changes in the connective tissue around the joint and in the responses of the proprioceptors -As the muscle is stretched, the overlap of the actin and myosin decreases, which is evidenced as the "whole" muscle elongating When the fibers have been lengthened to their full potential, additional stretching places force on the connective tissue (tendons, ligaments, and fascia) around the muscle and joint

The true purpose of flexibility training is

1) Hinge 2) Saddle 3) ball & socket 4)gliding 5) pivot

What joints? 1) Knee 2)Thumb 3) Hip 4) Carpel bones in hand 5) Head

Progressively increasing the stretch to tightness, but not pain.

When doing static stretching, applying "appropriate tension" means Progressively increasing the stretch until you feel pain. Progressively increasing the stretch to tightness, but not pain. Holding your breath while progressively increasing the stretch. Progressively increasing the stretch until your joint locks.

A, B, D

Which of the following statements are true about flexibility training? (can be all) A) Flexibility training changes the responses of the proprioceptors. B) Flexibility training promotes changes in the connective tissue around the joint C) Flexibility training is meant to make muscles longer. D) Flexibility training maintains muscle tone and helps prevent injury.

D

Which of the following statements is true about flexibility? A) All individuals have similar levels of flexibility. B) Adults are more flexible than children. C) Individuals who are flexible in one joint also have high levels of flexibility in all other joints. D) It is often the most neglected component of fitness.

structure

_____ drives function

Saddle joints

are exemplified by the attachment point of the thumb to the hand. This joint type is also rare and many people mistakenly consider the thumb to be a ball-and-socket joint.

Pivot Joints

are rare but the ability of the head to turn side to side is one such example

Hinge Joints

as exemplified in the knee, elbow, or portions of the fingers, have primary movement in only one direction. Movement in multiple directions is limited to help avoid injury. Think of the purpose of a door hinge - to promote only a single, smooth motion of the door.

freq of flex trainin

at least 2 to 3 days each week.

Rotation

can occur in multiple joints, but they are most easily imagined at the trunk although the movement also occurs at the shoulder and hip. Trunk _______ occurs whenever you turn your upper body independently of the lower body regardless of whether you are seated or standing.

Abduction

means moving a limb away from the body. Imagine drawing a line down the center of your body, starting at the top of your head, traveling down between your eyes, down your nose, all the way to your navel. If you move your arm or leg away from that imaginary line, the movement is an example of _______.

Gliding Joints

promote very limited movement. Examples are the very small carpal bones of your hand which slide along each other as you open your hand or grasp objects.

Benefits of FITT programs

simultaneously fulfills goals, meets personal motives and recommended engagement levels, supports progression, all while minimizing the risk of injury

Type

static or dynamic stretching, or proprioceptive neuromuscular facilitation (PNF)

benefits of flexibility training

stretching can be relaxing or invigorating -allow you to focus on the flexibility of joints that are often used in life -may be beneficial for everyday life and result in an overall increase in physical ability. -might also improve the range of motion in joints that assist in balance control -improved overall flexibility, decreased muscle tightness, and greater stress management -assist with postural control and may reduce pain symptoms in patients with various medical conditions -rehabilitation: can help minimize the impact of scar tissue, align collagen fibers, and promote return of function through obtainment of normal or near-normal ranges of motion. -can prevent or reduce back pain. -Flexibility training maintains muscle tone and helps prevent injury. -increases blood flow and decreases tension, which help improve your overall wellbeing

#9

stretching is not warm up dynamic before static after

flexibility

the ability to move your body's segments through a range of motion that is adequate to function in daily activities and beyond. -specific to both the joints and the individual person. *measured as a joint's range of motion *about whole joint health, not muscle elongation.

a joint's range of motion

the maximal movement ability of a joint from one end to the other. EX: ________of the elbow is from a position where the arm is fully straightened to a position where it cannot bend anymore.