Chapter 11 (Desiging Programs For Flexibility And Low Back Care)

Question 1

Acute flexibility stretch exercises respond

Answer 1

• short term changes
• GTO activation
• improved neuromuscular response/control
• reduction of 1RM and power
• reduces muscularotendinous injury

Question 2

Chronic flexibility stretch exercises respond

Answer 2

• results in long term changes
• 3-4 weeks

Question 3

Overload training principles

Answer 3

• stretch muscles beyond resting length but not beyond pain-free ROM

Question 4

Specificity training principle

Answer 4

• joint specific

Question 5

Interindividual variability training principle

Answer 5

• stretch tolerance
• needs
• contraindications

Question 6

Timing training principle

Answer 6

• pre vs post exercise

Question 7

Ballistic stretch is?

Answer 7

• using momentum of movement to lengthen the muscles quickly

Question 8

Ballistic stretching effects

Answer 8

• muscle spindles detect change in muscle length and concentration speed
• increases risk of muscle strain and risk of injury
• slightly effective at increasing ROM

Question 9

Static stretching is?

Answer 9

• slowly stretching and holding at end of range of motion slow sustained muscle lengthening
• extremely effective
• very low risk of injury or pain

Question 10

Static stretching adaptions

Answer 10

• muscle spindles do not fire, instead GTO is activated

Question 11

Static stretching technique passive

Answer 11

• limb being held in position by outside force

Question 12

Static stretching technique active

Answer 12

• limb being held in position by opposing muscles

Question 13

Static stretching technique constant angle vs constant torque

Answer 13

• self progression is helpful as muscle tension unit elongates

Question 14

Dynamic stretching is?

Answer 14

• gradual transition from one body position to another requiring progressive increase of ROM and speed
• moderate improvements acute and chronic

Question 15

Dynamic stretching does what?

Answer 15

• mimics movement patterns of the sport or activity
• increase core body temp ( good for warm up and cool down)

Question 16

Proprioceptive neuromuscular facilitation (PNF) stretching is?

Answer 16

• isometric contraction at end of ROM followed by static stretch

Question 17

PNF ACSM guidelines

Answer 17

• static contraction duration 3-6 sec
• static contraction intensity 20-75%
• assisted stretch duration 10-30 sec

Question 18

PNF advantages

Answer 18

• potentially more effective ( greater increase in ROM)

Question 19

PNF limitation

Answer 19

• requires a partner with knowledge of technique
• overstretching can cause injury

Question 20

Frequency

Answer 20

• 2 days a week minimum
• preferably daily

Question 21

Intensity

Answer 21

• within pain free range of motion

Question 22

Time

Answer 22

• 10-30 seconds per stretch
• reps/set: 2-4 (accumulate 45 sec - 2 minutes per exercise)

Question 23

Type

Answer 23

• increase range of motion post exercise: static or PNF
• warm-up: ballistic or dynamic

Question 24

Progression

Answer 24

• gradually increase duration, reps/sets, or frequency

Question 25

Stretching before activity

Answer 25

- dynamic stretching - effective at increasing range of motion without limiting force production

Question 26

Cons to stretching before activity

Answer 26

- no evidence of injury prevention - static and PNF stretching causes GTO activation inhibits alpha motor neurons

Question 27

Stretching after activity

Answer 27

- static and PNF stretching is effective when still warm - temporarily reset muscle spindles and GTOS

Question 28

Stretching guidelines

Answer 28

- warm up - stretch all muscle groups - 60 seconds per muscle group - don’t stretch beyond pain threshold - slow and rhythmic breathing

Question 29

Predictors of lower back pain

Answer 29

- trunk flexibility/stability - truck muscular endurance - balance - BMI

Question 30

Lower back pain is caused by a combination of…

Answer 30

- improper spinal alignment - lumbar instability

Question 31

Lower back pain prevention with stretching

Answer 31

- increase range of motion of hip flexor, hamstring, and low back extensor

Question 32

Lower back pain prevention with muscular strength and endurance

Answer 32

- abdominals and low back

Question 33

Lower back pain prevention with specific exercises

Answer 33

- trunk flex/extend (cat-cow) - pelvic tilt - hip/knee ROM stretching - isometrics for core and back - lumbar extension - curl ups - single leg extension

Question 34

Lumbar stability

Answer 34

- bracing static muscle action of abdominal and low back - maintain neutral spine - avoid end ROM of trunk - emphasize muscular endurance

Question 35

The core controls and connects what parts of the skeleton

Answer 35

- control axial skeleton - connects the axial skeleton to the proximal skeleton

Question 36

Core stability

Answer 36

- ability to control the trunk over the pelvis - optimum production transfer and control of force and motion to terminal segments

Question 37

Assessing core stability tests

Answer 37

- Sahrmann core stability tests - Kahraman battery of core stability tests

Question 38

Developing core stability

Answer 38

- resistance exercises on unstable surfaces or with unstable resistance - Pilates