What is proprioception?
The body’s ability to sense its position and movement in space.
What is the myotatic reflex?
A reflex that causes a muscle to contract in response to being stretched.
What sensory receptor triggers the myotatic reflex?
Muscle spindle.
What is the inverse myotatic reflex?
A reflex that causes the muscle to relax when tension is too high.
What sensory receptor triggers the inverse myotatic reflex?
Golgi tendon organ (GTO).
What is passive range of motion (ROM)?
ROM achieved with external help (e.g., another person or gravity).
What is active range of motion (ROM)?
ROM achieved by voluntary muscle contraction.
What factors limit range of motion?
Joint structure, soft tissue (collagen/elastin), and neuromuscular reflexes.
What are the two types of soft tissue that affect flexibility?
Collagen (resists stretch) and elastin (allows stretch).
What is static stretching?
Stretch held slowly and steadily for 10–30 seconds.
What is dynamic stretching?
Controlled, sport-specific movements that mimic activity.
What is PNF stretching?
Proprioceptive Neuromuscular Facilitation: stretch → contract → relax → deeper stretch.
What reflex is used during PNF stretching?
The inverse myotatic reflex.
What are the benefits of regular flexibility training?
Improved ROM, reduced injury risk, and better muscle function.
How frequently should flexibility training be done?
At least 3 times per week.
How long should a flexibility session last?
Between 5 and 60 minutes.
How long should each stretch be held?
10–30 seconds per stretch.
What is the recommended volume of stretching for increased ROM?
10–30 minutes per session.
What is the difference between collagen and elastin in muscle tissue?
Collagen provides resistance to stretch; elastin allows for extensibility.
What happens when a stretch is held too long or too fast?
It may trigger the myotatic reflex, causing the muscle to contract.
Why is warm-up important before flexibility training?
It increases muscle temperature, making tissues more extensible and reducing injury risk.
What type of stretching is best before activity?
Dynamic stretching, because it mimics movements and increases blood flow.
What type of stretching is best after activity or for long-term gains?
Static and PNF stretching.
What is the effect of aging on flexibility?
Flexibility decreases with age due to joint degeneration and loss of tissue elasticity.
