Chapter 5 - Flexibility Assessments

Question 1

Best way to improve ROM in older individuals

Answer 1

Regular PA

Question 2

Flexibility

Answer 2

The ROM of a joint or group of joint as determined by the surrounding skeletal muscles and not influenced by any external forces.

Question 3

Synovial Joints

Answer 3

Freely movable joints

Question 4

Four Types of Flexibility Training Modes

Answer 4

Static, Ballistic, PNF, and Dynamic

Question 5

Static Flexibility Breakdown

Answer 5

A-Slow and Constant with a partner (Passive)
B-Slow and constant without assistance (Self Stretching)
C-Slow and constant against a stationary object (Isometric)

Question 6

Static Stretching (SS)

Answer 6

Slow and constant motion that is held in terminal ROM of the muscle or point of mild discomfort for 10-30 seconds

Question 7

Ballistic Flexibility

Answer 7

Rapid boucing-like movements in which the resultant momentum of the body or body parts are used to extend the affected joint through a full ROM No longer advocated as common practice

Question 8

Proprioceptive Neuromuscular Facilitation (PNF)

Answer 8

Passive Prestretch
Passive Stretch
Contraction

Question 9

Dynamic Stretching

Answer 9

Uses slow and controlled sport specific movements designed to increase core temperature, leading to increased neuromuscular conduction and compliance and enzymatic activity which may accelerate energy production and enhance activity related flexibility and balance

Question 10

Muscle Spindles

Answer 10

-Senses stretch in muscle
-causes muscle activation (tension development)

Question 11

Golgi Tendon Organ (GTO)

Answer 11

-Senses stretch in tendon
-Causes muscle inhibition (autogenic inhibition)

Question 12

Roccomendations

Answer 12

F- >2-3xWk Daily most effective
I-Tightness or discomfort
T-10-30 sec
T- Static, dynamic; and PNF