Chapter 4: Lengthening Techniques

Question 1

Static Stretching

Answer 1

Passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.

Question 2

Dynamic Stretching

Answer 2

Active extension of a muscle, using a muscle’s force production and the body’s momentum, to take a joint through the full available range of motion.

Question 3

Neuromuscular Stretching

Answer 3

Flexibility technique that incorporates varied combinations of isometric contraction and static stretching of the target muscle to create increases in range of motion.

Involves taking the muscle to its end range of motion, holding the position for 10 to 30 seconds, and then actively contracting the stretched muscle for 5 to 10 seconds.

Question 4

Active Stretching

Answer 4

Uses multiple repetitions of a 2-second static stretch, but emphasizes a contraction of the agonist to induce reciprocal inhibition. Used to move muscles that tend to be overactive through available ranges of motion and to prepare them for work.

Question 5

Ballistic Stretching

Answer 5

Incorporates higher-speed movements with bouncing actions at the end of the range of motion. Riskier and carries a greater chance for injury, especially when a proper warm up beforehand is not incorporated.

Question 6

Flexibility

Answer 6

Present state or ability of a joint to move through a range of motion.

Question 7

Viscoelastic

Answer 7

Collective properties related to fluid flow, heat dissipation, and elasticity of tissue.

Question 8

Nuclear Chain and Nuclear Bag

Answer 8

Fibers located in muscle spindles that detect the amount of stretch and the rate and extent of stretch of the muscle. Information is related to the Central Nervous System by Type I and II Afferents.

Question 9

Disfacilitation

Answer 9

When a receptor decreases its firing frequency or neural discharge, resulting in a weaker signal —e.g., muscle spindles decrease their discharge frequency after prolonged static stretching.

Question 10

Renshaw Cells

Answer 10

Interneurons that prevent excessive output of the Central Nervous System’s contraction reflex response to sudden changes in muscle length.

Question 11

Stretch Tolerance

Answer 11

When a client or athlete can tolerate a greater discomfort and then push themselves through a greater range of motion.

Question 12

Tissue Creep

Answer 12

Muscles and tendons do not return to their original length after prolonged stretching because of physical changes in the proteins, such as collagen.

Question 13

Autogenic Inhibition

Answer 13

Process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.

Question 14

Recommended Stretching Duration

Answer 14

Thirty to sixty seconds, three to five days per week.

Question 15

Precautions for Stretching

Answer 15

Pregnant women, seniors, joint replacements, etc.

Question 16

Contraindications for Stretching

Answer 16

Acute injury or muscle strain, recent surgery, rheumatoid arthritis, osteoporosis, etc.