60 Questions
What is the recommended minimum frequency for stretching exercise according to the American College of Sports Medicine?
2-3 days per week
When is it best to stretch for optimal effectiveness?
After the active part of a warm-up
What does several research studies suggest about static stretching before certain types of exercise?
It decreases muscle strength & performance
What is the recommended maximum frequency for stretching exercise according to the Canadian Society for Exercise Physiology?
7 days per week
What is the recommended maximum frequency for stretching exercise according to Health Canada?
4-7 days per week
What is the FITT-VP principle used for in the context of flexibility?
To guide the development of a successful flexibility program
What is the recommended minimum frequency for stretching exercise according to the Canadian Society for Exercise Physiology?
2-3 days per week
When is it best to stretch for optimal effectiveness according to the text?
After the active part of a warm-up
What is the recommended minimum frequency for stretching exercise according to Health Canada?
2-3 days per week
What is the recommended maximum frequency for stretching exercise according to the American College of Sports Medicine?
7 days per week (daily is the most effective)
What is the recommended duration for most adults to hold a static stretch?
10-30 seconds
Which stretching technique involves forceful bouncing movements and is not recommended for average fitness levels?
Ballistic stretching
Which stretching technique uses reflexes initiated by muscle and joint receptors to cause greater training effects and improve range of motion more effectively than static or ballistic stretching?
PNF stretching
Which stretching technique involves gradually stretching a muscle and holding the stretch for 10-30 seconds?
Static stretching
Which flexibility workout duration is recommended depending on the number of exercises, repetitions, duration, and rest periods?
10-30 minutes
Which stretching exercise should be performed slowly to the point of slight tension or mild discomfort, without pain?
Stretching to the point of slight tension or mild discomfort
Which age group may benefit from holding a static stretch for 30-60 seconds?
Older individuals
Which stretching technique involves isometric contraction of a muscle before it is stretched?
PNF stretching
Which PNF stretching technique has been reported to be more effective than the CR technique for improving flexibility?
Contract-Relax-Contract (CRC)
Which stretching technique is used by serious athletes as part of their warm-up before a competitive event or high-intensity training session?
Dynamic (functional) stretching
What is the primary sequence of actions in the Contract-Relax-Contract (CRC) stretching technique?
Initial isometric muscle action, relaxation, concentric muscle action of the opposing muscle, stretching the initial muscle
What is an example of the Contract-Relax-Contract (CRC) stretching technique?
Hamstring muscles stretch with isometric action, relaxation, concentric action of quadriceps, and partner-assisted stretching
What defines passive stretching?
Involves external force or resistance to move the joint
Why does passive stretching require caution?
It can lead to joint movement beyond its normal range
What is considered safer and more suitable for individuals beginning flexibility training?
Active stretching
How long should stretches be held according to the guidelines for creating a safe and successful stretching program?
10-30 seconds
How can progress in flexibility be judged?
By observing body position during stretching
Why should excessive flexibility be avoided?
It can lead to joint instability
What does the FITT-VP principle for a flexibility program include?
Specific stretching exercises for different muscle groups
What is the purpose of each stretching exercise according to the FITT-VP principle?
To target specific areas and muscles
Which type of flexibility refers to the ability to hold an extended position at one end or point in a joint’s range of motion?
Passive flexibility
What is the primary focus of the FITT-VP principle in the context of flexibility?
Volume
What is the recommended duration for holding a static stretch to develop the most flexibility with the lowest risk of injury?
20-30 seconds
Which factor determines flexibility and is specific to the joint?
Flexibility
What type of stretching exercise involves forceful bouncing movements and is not recommended for average fitness levels?
Ballistic stretching
What is the term for the ability of a joint to move through its full range of motion?
Joint flexibility
Which joint movement involves bringing the toes towards the shin bone?
Dorsiflexion
What is the exception to the definition of flexion at the shoulder joint?
Exception: flexion at the shoulder joint
What is the primary movement involved in the Sit-and-Reach Test?
Flexion
Which joint movement involves moving bones apart and increasing the angle at a joint?
Extension
What is the purpose of the Skin Distraction Test?
Assesses low back flexibility
What is the movement of rotation of a limb away from the midline of the body called?
Lateral Rotation
Which type of connective tissue contributes to flexibility?
Elastin
What is the primary role of proprioception in flexibility?
Unconscious perception of movement and spatial orientation
What is the impact of joint capsules on flexibility?
They increase flexibility
What is the significance of elastic elongation and plastic elongation?
They are long-term changes in muscle length
What is the role of sarcomeres in improving flexibility?
They lengthen muscle fibers
What is the primary function of reflexes in the context of flexibility?
To provide involuntary responses to stimuli
What is a potential benefit of flexibility training according to the text?
Improved body position and strength for sports and life
What is essential for joint health and can prevent joint deterioration according to the text?
Good flexibility
What may be related to muscle imbalances according to the text?
Low-back pain
What is easier to measure and better researched than dynamic flexibility according to the text?
Static flexibility
What does lack of exercise and aging decrease due to decreased natural elasticity according to the text?
Flexibility
What is particularly important for workers in intense exertion according to the text?
Stretching programs
What is the primary function of muscle spindles?
To provide information about the length of skeletal muscles and control their length
What is the role of Golgi tendon organs in muscle function?
To provide information about muscle tension and initiate reflexive muscle relaxation
What happens when a muscle is stretched?
Muscle spindles send an electrical signal to the spinal cord through afferent nerve fibers, triggering muscle contraction through the alpha motor neuron
What is the function of efferent nerve fibers?
To carry signals from the central nervous system to the periphery
What is the purpose of the stretch reflex?
To relieve muscle stretching and prevent overstretching
What happens when rapid stretching of the biceps brachii muscle occurs?
Results in concentric muscle action in the biceps brachii and relaxation in the triceps brachii muscle
Study Notes
Stretching Techniques and Guidelines for a Safe and Successful Program
- The Contract-Relax-Contract (CRC) stretching technique involves an initial isometric muscle action, relaxation, and then a concentric muscle action of the opposing muscle, followed by stretching the initial muscle.
- An example of CRC is the hamstring muscles stretch, involving an isometric action, relaxation, concentric action of the quadriceps, and partner-assisted stretching.
- Passive stretching involves an external force or resistance to move the joint, while active stretching is achieved by the contraction of the opposing muscle.
- Passive stretching carries a higher risk of injury and requires caution to prevent joint movement beyond its normal range.
- Active stretching is considered safer and more suitable for individuals beginning flexibility training.
- Guidelines for creating a safe and successful stretching program include static stretching, holding stretches for 10-30 seconds, and increasing intensity gradually.
- Progress in flexibility can be judged by observing body position during stretching or repeating assessment tests, with noticeable improvements in 2-3 weeks and significant improvements in about 2 months.
- Excessive flexibility should be avoided as it can lead to joint instability.
- The FITT-VP principle for a flexibility program includes specific stretching exercises for different muscle groups, such as head turns & tilts for neck muscles and sternocleidomastoid, and towel stretch for chest, shoulders, and rear upper arms.
- Other stretching exercises include across-the-body & overhead stretches, upper-back stretch, lateral stretch, step stretch, side lunge, inner thigh stretch, hip & trunk stretch, and modified hurdler stretch.
- Each stretching exercise targets specific areas and muscles, such as the side lunge targeting the inner thigh, hip, and calf muscles.
- The FITT-VP principle provides a comprehensive framework for planning and implementing a flexibility program, with a focus on specific stretching exercises targeting various muscle groups.
Nervous System Regulation and Flexibility
- Alpha motor neuron is a nerve cell in the spinal cord that sends signals to muscle fibers, making them contract.
- Afferent nerve fibers carry signals from the periphery to the central nervous system, while efferent nerve fibers carry signals from the central nervous system to the periphery.
- Agonist muscles contract while their antagonist muscles relax at the same time.
- Muscle spindles are composed of specialized muscle fibers that provide information about the length of skeletal muscles and control their length.
- The stretch reflex relieves muscle stretching and prevents overstretching.
- When a muscle is stretched, muscle spindles send an electrical signal to the spinal cord through afferent nerve fibers, triggering muscle contraction through the alpha motor neuron.
- Golgi tendon organs are located in series with skeletal muscle fibers and provide information about muscle tension.
- The inverse stretch reflex initiated by Golgi tendon organs protects muscles from excessive tension and results in reflexive muscle relaxation.
- Muscle spindles and Golgi tendon organs have different locations, sense and monitor different variables, and activate different reflexes.
- Good flexibility provides benefits for the entire musculoskeletal system.
- Rapid stretching of the biceps brachii muscle results in concentric muscle action in the biceps brachii and relaxation in the triceps brachii muscle.
- Both muscle spindles and Golgi tendon organs play crucial roles in regulating muscle function and flexibility.
Test your knowledge of stretching techniques and guidelines for a safe and successful program with this quiz. Explore concepts such as Contract-Relax-Contract (CRC) stretching, passive and active stretching, progress evaluation, and the FITT-VP principle. Perfect for fitness enthusiasts and professionals looking to enhance their flexibility training understanding.
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