flexibility programming chapter 9... PART 1
2-3 days a week
at least how ofter should you stretch?
muscle tear
ballistic stretching creates more tension in the muscle increasing the risk of what type of injury?
the muscle to be stretched is placed in its lengthened position and is isometrically contracted against a partners immovable resistance. the stretcher then relaxes, and the limb is moved passively into the new range by the partner or by the stretcher.
describe how to perform a hold-relax PNF stretch.
this technique involves applying pressure with a foam roller, perpendicular to the muscle fibers in order to release connective tissue tightness.
describe the technique of myofascial release using a foam roller.
varying degrees of joint range
different body types are built with what?
3-5 deep breaths
for how many deep breaths should the client hold the stretch?
30 seconds or more
general recommendation is to hold static stretches for at least 15 seconds and progress towards a duration of what?
stretching the pectoral muscles by contracting the scapular adductors (mid- trapezius rhomboids) and the posterior deltoids.
give an example of an unassisted stretch.
have the client sit on the roller with the roller under and perpendicular to the upper thigh. gently and slowly roll back and forth across the roller causing a "stretch" to the hamstrings and corresponding fascia
give an example of using the foam roller to relieve tightness and tenderness of the hamstrings.
the pelvis is often shaped differently in women and men, a wider pelvis allows for greater turn-out in the hip. so the range of motion in greater in the hip.
give an example where a persons body type determines their flexibility .
you position the foam roller under yourself, and roll it up and down across the muscles.
how do you position yourself for myofascial release with a foam roller?
to the end of the range of motion, to the point of tightness but without inducing discomfort.
how far should you stretch?
bouncing, pulsing, rapid, or uncontrolled-type movements
how is ballistic stretching characterized?
low intensity, long duration muscle elongation.
how is static stretching characterized?
15-60 seconds
how long should you hold each stretch?
every major muscle group
how many muscle groups can virtually be stretched on a stability ball?
4 or more
how many reps per muscle group is recommended?
in a slow, controlled manner with a gradual progression to greater ranges of motion.
how should most adults perform the stretches?
slow, deep diaphragmatic breathing with the emphasis on the exhale
how should you breath during stretching to relax and help facilitate the mind/body connection?
move the arm down and away from the horizontal plain.
if a client is performing any chest stretch and feels shoulder pain what do they need to do?
ballistic stretching
if athletes sports activities involve ballistic movements what type of stretching can be considered?
after exercise
in sports which muscular strength, power, and endurance are important when should you stretch?
yes
is emotional tension and muscular tension related?
when the body is warmer and the core temperature has been raised
is it better and easier to stretch when the body is warmer or colder?
only few studies have documented its effectiveness, but its still growing in popularity.
is myofascial release using a foam roller been documented to be very effective?
bicep stretch with arm behind and biceps stretch with arm in front.
list 2 bicep stretches.
deltoid stretch in front and deltoid stretch in back
list 2 deltoid stretches. (anterior, medial, and posterior)
arms reach forward lat stretch and unilateral side stretch for lats
list 2 latissimus Doris stretches.
triceps stretch with arm overhead and triceps stretch with arm in front.
list 2 triceps stretches.
tennis elbow stretch and the golfers elbow stretch
list 2 wrist/forearm stretches.
butterfly chest stretch, standing chest stretch, standing unilateral wall/door stretch
list 3 chest stretches. (pectoralis major and anterior deltoid)
lateral flexion neck stretch, cervical spinal flexion stretch, upper back stretch.
list 3 stretches for the upper bak and neck. (trapezius, rhomboid, and posterior deltoid)
stability balls, straps and bands, blocks, foam rollers, calf stretch devices, and hip-adductor stretch machines.
list 6 things used for stretching.
decreased risk of injury, decreased chronic muscle tension, decreased low back pain, improved posture, increased motor performance, decreased stress, relief of muscle soreness, and improved ability to perform activities of daily living.
list 8 benefits of flexibility.
genetic bony and connective tissue structures, tight or loose ligaments, muscular fascia sheaths and joint capsules, connective tissue structures, stress and muscular tension, injury, pregnancy, age, and core temperature
list 9 factors that determine and influence our flexibility.
upper trapezius, erector spinae (lumbar portion), hamstrings, pectorals major, anterior deltoid, gastrocnemius, and soleus
what are 7 commonly tight muscles?
it creates more strength, balance, and stability around a joint.
what are some advantages of PNF stretching?
possibility of the valsalva maneuver, the increased risk of injury when a partner is used, and increased risk of injury even when performed individually due to the increased tension occurring in the muscles.
what are some disadvantages of PNF stretching?
help its healing or hinder its healing.
what are the 2 possible things that stretching could do to an injured area?
hold-relax, contract-relax, and contact-relax antagonist-contact.
what are the 3 techniques of PNF stretching?
extend further and is more mobile
what can a joint with ligament laxity do?
headaches, joint and muscle pain, and even stomach ulcers
what can emotional tension lead to?
a decreased in sensory awareness and can contribute to high blood pressure
what do high levels of muscular tension lead to?
they reset allowing the muscle to be stretches to a longer length before they fire again.
what do the muscle spindles do when the stretch is held?
whenever you find a tight or tender area you hold that position for 20 seconds or so, allowing the musculature and connective tissues to relax.
what do you do if you find a tight or tender area when performing myofascial release with a foam roller?
it reduces the range
what does an injury do to a joints range?
it keeps them in a shortened, contracted state.
what does stress and muscle tension do to muscles?
the faster muscles and joints tighten up
what happens the more someone ages and becomes more inactive?
it reduces the amount of blood supply to the muscle resulting in a lack of oxygen and essential nutrients, and leads to fatigue and pain.
what happens to the blood supply of a muscle that has muscle tension?
it can become tight and distorted
what happens to the fascia after injury?
it is a setup for injury
what happens when joints are moved beyond ranges they can be actively controlled?
the muscle spindles will fire.
what happens when you stretch with fast bouncy movements?
DOMS and have a reduced risk of injury
what has static stretching been shown to help with?
a flexibility technique that promotes or hastens the neuromuscular response through stimulation of the proprioceptors.
what is PNF?
to change the resting length of a muscles around a joint
what is a major goal of stretching?
double jointed
what is another name for ligament laxity?
when the stretch is initiated by another person or an outside force.
what is assisted stretching?
it is when the muscle is in a constant shortened state and the symptoms are tightness and reduced strength
what is chronic muscle tension and what are the symptoms?
connective tissue within and around the muscle.
what is fascia?
consult with their medical caregiver
what is it wise to do if you have a client that has been injured and your going to stretch the client?
when someone is born with ligaments that have a higher degree of elastic properties.
what is ligament laxity?
the muscle spindles.
what is responsible for the stretch reflex?
5-7 days a week
what is the ideal frequency of stretching?
the person applying the force can not feel the sensations of the person being stretched, and therefor is not generally recommended for personal trainers to perform.
what is the major disadvantage of assisted stretching?
when a muscle is stretched a signal is sent to contract the same muscle.
what is the stretch reflex?
any type of stretching done alone, using the contraction of the opposing muscles
what is unassisted stretching?
certain athletic warm ups as preparation for specific performance movements
what might ballistic stretching be appropriate for?
those that have a reduced range of motion
what muscle groups should you really focus on when stretching?
avoid pushing down and out on the inside of the knees
what should pregnant women do when performing the seated adductor stretch with the soles of the feet together?
allow the range of motion the increase with each breath
what should the client do on the long slow exhale while stretching?
perform a warmup
what should you do before stretching?
tell the client to count their breaths
whats another way to tell the client how long to hold a stretch?
during pregnancy the hormone RELAXIN causes ligaments and connective structures to increase in their elastic properties. although it can be helpful for some when to stretch, caution should be followed not to overstretch areas of the pelvis.
whats important to remember about pregnant woman and stretching?
if they do not have enough strength to support their joints.
when is a person with ligament laxity is more prone to be injured?
if you have special training in physical therapy, message therapy, or chiropractic
when is it more appropriate to use assisted stretching?
if the body is in well-positioned in each stretch, and there is a balance of strength to flexibility.
when is stretching with ligament laxity considered safe?
when you have a less flexible client and they need to stretch in a pain free zone.
when would using straps and bands be appropriate?
it can cause injury to the cartilage and supportive tissues of the symphysis pubis and the hip joints.
why do pregnant women need to be careful when doing the seated adductor stretch with the soles of the feet together?
because there is a build up of scar tissue resulting from the connective tissue repairing itself.
why is there a decreased range of motion in injured areas?
because it causes the muscle spindles to fire and and send signals to the muscle being stretches to contract, which means the muscle isn't being stretched well.
why isn't stretching with fast bouncy movements the best for the average adult?
