flexibility training

Question 1

What are some structual adaptations of muscle and connective tissue system from flexibility training?

Answer 1

• Increased resting length
• Increased elasticiy

Question 2

What are some functional adaptations of muscle and connective tissue system from flexibility training?

Answer 2

• Increased ROM at a joint
• Increased potential for static and dynamic flexibility

Question 3

What are some overall adaptations of muscle and connective tissue system from flexibility training?

Answer 3

• Increased ROM at a joint
• Increased distance and efficiency for muscle to create force at speed
• Decreased risk of injury during dynamic movements
• Improved posture and alignment

Question 4

What is static stretching?

Answer 4

Lengthen a muscle and connective tissue just beyond the point of resistance and hole for 10-30 seconds

Question 5

What is passive stretching?

Question 6

What is static stretching?

Answer 6

Stretch and hold at end of ROM for 10-30 seconds
Repeat each stretch 3-6 times

Question 7

What are some positives of static stretching?

Answer 7

• Safe and effective
• Better suited to maintaining flexibility
• Good in cool downs to aid muscle relaxation

Question 8

What are some negatives of static stretching?

Answer 8

Not appropriate for warm-up

Question 9

What is isometric stretching?

Answer 9

Can be done actively or passively
Move into a static stetch
Isometrically contract the muscle being stretched for 7-20 seconds
Then relac the muscle for 20 seconds

Question 10

What are some positives of isometric stretching?

Answer 10

Overcome stretch-reflex allow a greater ROM to be developed
Increase strength in the tensed muscle

Question 11

What are some negatives of isometric stretching?

Answer 11

• Higher injury risk
• Should be avoided by under-16’s
• Should be limited to once every 36 hours

Question 12

What is proprioceptive neuromuscular facilitation (PNF)?

Answer 12

1. Static passive strectch for up to 30 seconds
2. 10 seconds isometric contraction against partner
3. Repeat the static passive strtch, but with increased ROM

Question 13

What are some positives of PNF?

Answer 13

• Delays the stretch-reflex
• Leads to increased muscle length
• Shows the fastest gains in flexibility
• Used as part of a cool down or at the end of a training session
• Very good for developing flexibility around joints with limited flexibility

Question 14

What are some negatives of PNF?

Answer 14

• Complex method
• Most uncomfortable

Question 15

What is ballistic stretching?

Answer 15

• Swinging or bouncing movement
• Use momentum to move joint to end ROM
• Bouncing action equivalent to a spring

Question 16

What are some positives of ballistic stretching?

Answer 16

• Very specific to those who perform sports associated with ballistic actions
• Develops speed and power

Question 17

What are some negatives of ballistic stretching?

Answer 17

• Carries highest injury risk
• May activate the stretch-reflex

Question 18

What is dynamic stretching?

Answer 18

• Take joint through full ROM with control over entry and exit of stretch
• Each stretch should be repeated 8-12 reps

Question 19

What are some positives of dynamic stretching?

Answer 19

• more controlled than ballistic stretching
• Less rish of injury
• Excellent as part of a warm up as they re-crete sports specific movements