Term
What are the various types of stretching?
Be able to give examples of each. |
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Definition
STATIC STRETCHING [requires a gradual lengthening of the muscle by holding a position at the first point of resistance for 20-30" to allow the GTO to override the muscle spindle and allow the muscle to relax and reach a greater ROM.
DYNAMIC [involves constant, controlled motion through a full ROM to stimulate blood flow and warm-up the desired group.
BALLISTIC [is a quick, explosive movement that usually involves bobbing, bouncing, and jerking to prepare muscles for an explosive maximal lift or sport related movement.
PNF [ or Proprioceptive Neuromuscular Facilitation involves the use of a partner-assisted stretch involving both passive and active muscle actions.
SMFR [Self-myofascial release utilizes the principle of autogenic inhibition as the muscle contracts due to the pressure from a Styrofoam roller ( active release due to external pressure on muscle or connective tissue). The individual maintains their position until the GTO overrides the muscle spindle and continues rolling along the length of the muscle in the same fashion. |
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Term
| What is the importance of a warm-up? |
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Definition
| A 5-10' warm-up allow time for increased bodily temperature and blood circulation to musculotendinous tissue. |
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Term
| What is the ideal ROM for the rotator cuff? |
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Definition
Shoulder int/ext rotation 90*
Shoulder Adduction 50-75* |
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Term
| What is the ideal ROM for plantarflexion and dorsiflexion? |
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Definition
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Term
| What is the ideal ROM for shoulder abduction? |
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Definition
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Term
| What is the ideal ROM for pronation? |
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Definition
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Term
| What is the ideal ROM for hip abduction and hip extension? |
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Definition
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Term
| What is the ideal ROM for spinal flexion and axtension? |
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Definition
| 12-20* between each vertebra (total with thoracic flexion 75-90* and 30* extension) |
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Term
| If your feet are few inc.apart in width and 2-3 feet apart in length w/your arm stretched up close to your ear, what muscles are bing stretched? |
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Definition
| Hip Flexors [iliacus and psoas major] |
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Term
| If you are laying down flexing your hip w/one leg at 90* and your hand support, what tight muscle are being stretched and wich one is not? |
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Definition
Hamstrings are
Quadriceps aren't |
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Term
| If you are stand upright w/feet hip width apart 4-8 inc, abduct arm to 90* from neutral moving slowly through full range of motion of horizontal shoulder abduction and adduction, What muscle are being stretched? |
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Definition
| SHOULDER HORIZONTAL ABDUCTORS AND ADDUCTORS.[If we incorporate slight int. and ext. rotation of shoulder we activate and loosen pectoralis, biceps, triceps, rhomboids and shoulder internal (subscapularis and latissimus dorsi) and external rotators(teres minor,infraspinatus, sopraspinatus) |
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Term
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Definition
Is a Range Of Motion of the joint.
[flexibility is the ability for a joint to achieve a full ROM w/the proper balance of elasticity and plasticity] |
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Term
| What is reciprocal inhibition? |
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Definition
| Reciprocal (inverse) Inhibition accurs when the antagonist relaxes due to contraction by the agonist. |
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Term
| What does the muscle spindle do? |
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Definition
Causes the muscle to contract as a protective mechanism, when a muscle is stretched too far or too quickly.
The muscle spindle lies between the muscle fibers and detects muscle length and change in rate of lengthening. |
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Term
| What is the GTO, and what does it do? |
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Definition
Is he Golgi Tendon Organ and is responsible for monitoring the tension of a muscle.
[after 20" of stretching your muscle seems to relax and you can stretch a little further. The initial tightness is caused by the muscle spindles detecting a change in length. The GTO the kick in and release the tension, allowing you to stretch further. |
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Term
| What are the characteristics of tendons? |
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Definition
Ligaments and tendons are soft collagenous tissues. Ligaments connect bone to bone and tendons connect muscles to bone.
Basic Functions
1. Tendons carry tensile forces from muscle to bone
2. They carry compressive forces when wrapped around bone like a pulley. |
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