Ch. 13 Warm-up and stretching Flashcards Preview

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Flashcards in Ch. 13 Warm-up and stretching Deck (26)
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1
Q

general warmup

A

aim to increase heart rate, blood flow, deep muscle temperature, respiration rate, and perspiration and to decrease viscosity of joint fluids

2
Q

specific warm-up

A

movements similar to the movements of the sport, involves dynamic stretching

3
Q

range of motion ROM

A

the degree of movement that occurs at a joint

4
Q

flexibility

A

a measure of ROM and has static and dynamic componets

5
Q

static flexibility

A

the range of possible movement about a joint

6
Q

dynamic flexibility

A

refers to the available ROM during active movements and therefore requires voluntary muscular actions

7
Q

ball-and-socket

A

move in all anatomical planes, have the greatest ROM

8
Q

ellipsoidal joint

A

an oval shaped condyle that fits into an elliptical cavity, less ROM than shoulder or hip

9
Q

hinge joint

A

the least ROM, the knee

10
Q

fibrosis

A

where fibrous connective tissue replaces degenerating muscle fibers

11
Q

elasticity

A

the ability to return to original resting length after a passive stretch

12
Q

plasticity

A

the tendency to assume a new and greater length after a passive stretch

13
Q

muscle spindles

A

run parallel to extrafusal muscle fibers, monitor changes in muscle length

14
Q

Golgi tendon organs (GTOs)

A

a mechanoreceptor located near the musculotendinous junction, is sensitive to increases in muscular tension. when stimulated it causes a muscle to reflexively relax

15
Q

autogenic inhibition

A

when relaxation occurs in the same muscle that is experiencing increased tension

16
Q

reciprocal inhibition

A

relaxation that occurs in the muscle opposing the muscle experiencing the increased tension

17
Q

active stretch

A

occurs when the person stretching supplies the force of the stretch

18
Q

passive stretch

A

occurs when a partner or stretching machine provides external force to cause or enhance a stretch

19
Q

static stretch

A

slow and constant, with the end position held for 30 seconds

20
Q

ballistic stretch

A

typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held

21
Q

dynamic stretch

A

type of functionally bsed stretching exercise that uses sport-specific movements to prepare the body for activity, also called mobility drills, places emphasis on movements of the sport

22
Q

Proprioceptive neuromuscular facilitation (PNF)

A

originally developed as part of a neuromuscular rehabilitation program designed to relax muscles with increased tone or activity

23
Q

agonist contraction

A

a concentric muscle action of the agonist is used during a passive stretch of the antagonist to achieve reciprocal inhibition

24
Q

hold-relax technique

A

begins with a passive pre stretch that is held at the point of mild discomfort for 10 seconds

25
Q

contract-relax technique

A

begins with a passive prestrech of the hamstrings that is held at the point of mild discomfort for 10 seconds

26
Q

hold-relax with agonist contraction

A

identical to hold-relax in the first two phases, during the third phase a concentric action of the agonist is used in addition to the passive stretch to add to the stretch force