87 Questions
Which term refers to the property that enables a tissue to return to its original shape or size when a force is removed?
Elasticity
What is the property of a material to permanently deform when it is loaded beyond its elastic range?
Plasticity
What is defined as the force per unit area of a material?
Stress
What is defined as the change in length or amount of deformation caused by the applied force?
Strain
What term refers to the property of materials to resist loads that produce shear & flow?
Viscosity
What is the ratio of stress to strain, or force to deformation?
Stiffness
Which stretching technique involves slow, sustained muscle lengthening to increase range of motion?
Slow static stretching
Which form of static stretching may be more appropriate for decreasing muscle-tendon unit stiffness?
Constant-torque static stretching
Which stretching technique uses jerky, bouncing movements and may cause microscopic tearing of muscle fibers and connective tissues?
Ballistic stretching
Which stretching technique involves maximal or submaximal contractions of agonist and antagonist muscle groups followed by passive stretching?
Proprioceptive neuromuscular facilitation (PNF) stretching
Which stretching method is considered safer than ballistic and PNF stretching, with less chance of injury and muscle soreness?
Slow static stretching
According to the text, which stretching technique is commonly used by athletes and involves slow movements repeated several times to increase range of motion?
Dynamic stretching
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
Autogenic inhibition
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
Gate control theory of pain modulation
What is the time-dependent property where a material declines in tension over time when stretched to a new constant length?
Viscoelastic stress relaxation
What involves the slow, progressive deformation of a material under constant stress, causing a small increase in joint angle due to the elongation of the muscle-tendon unit during constant-torque static stretching?
Viscoelastic creep
What principle recommends a minimum of 2 to 3 days per week for stretching, just below the pain threshold for static stretching?
FITT principle for flexibility
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
Training principles for flexibility programs
Which stretching technique involves an isometric muscle contraction not performed when the muscle is stretched, reducing the risk of muscle damage and pain perception?
Modified CR PNF stretching
What is the recommended duration for isometrically contracting the stretched muscle group against an immoveable resistance when performing PNF stretches?
5-10 seconds
Which physiological mechanisms are underlying the increased ROM produced by the PNF method?
Reciprocal inhibition and gate control theory of pain modulation
Which type of stretching has been documented to have detrimental effects on activities requiring maximal strength and power?
Static stretching
According to the CSEP Position Stand, how long of a prolonged static stretching is not recommended if the activity will take place within 5 minutes of the stretch?
60 seconds or more
What percentage reduction in maximal muscle performance is indicated by a systematic review for static stretching?
3.7%
What is the recommended duration to hold a stretch for older individuals?
30-60 seconds
Why is it important to perform a general warm-up before stretching?
To warm the muscles to be stretched
What factor reduces the stretch tolerance of older adults?
Age-related changes in the viscoelastic properties of muscle & connective tissue
Which type of stretches should be grouped together for older adults?
Floor-based stretches
What should be the focus when stretching according to the text?
Focus on minimizing movement of other body parts
What should be included after the active warm-up and cool-down phases of an exercise program?
Stretching exercises
What term refers to the property of materials to resist loads that produce shear & flow?
Viscosity
What is the ratio of the change in force to the change in length?
Stiffness
What is the property that enables a tissue to return to its original shape or size when a force is removed?
Elasticity
What is the recommended duration to hold a stretch for older individuals?
30-60 seconds
What is defined as the force per unit area of a material?
Stress
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
Principle of individualization
What is the recommended duration for holding a stretch for older individuals?
30-60 seconds
What should be included after the active warm-up and cool-down phases of an exercise program?
Static stretching
What factor reduces the stretch tolerance of older adults?
Age-related changes in the viscoelastic properties of muscle & connective tissue
Which stretching technique is considered safer than ballistic and PNF stretching, with less chance of injury and muscle soreness?
Static stretching
What is the term that refers to the property of materials to resist loads that produce shear & flow?
Viscoelasticity
What physiological mechanism underlies the increased ROM produced by the PNF method?
Reciprocal inhibition
What is the major disadvantage of Proprioceptive Neuromuscular Facilitation (PNF) stretching?
It requires an assistant
Which stretching method uses jerky, bouncing movements to lengthen the target muscles and may cause microscopic tearing of muscle fibers and connective tissues?
Ballistic stretching
Which form of static stretching may be more appropriate than constant-angle for decreasing muscle-tendon unit stiffness?
Constant-torque static stretching
What type of stretching is typically performed with slow movements repeated several times to increase ROM and is commonly used by athletes?
Dynamic stretching
According to Herda et al. (2011), what did their study suggest about the effects of constant-torque static stretching?
It is suitable for decreasing muscle-tendon unit stiffness
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
Autogenic inhibition
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
Gate control theory of pain modulation
What involves the slow, progressive deformation of a material under constant stress, causing a small increase in joint angle due to the elongation of the muscle-tendon unit during constant-torque static stretching?
Viscoelastic creep
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
Progression
What principle recommends a minimum of 2 to 3 days per week for stretching, just below the pain threshold for static stretching?
FITT principle
Which stretching technique involves maximal or submaximal contractions of agonist and antagonist muscle groups followed by passive stretching?
PNF stretching
What is the recommended duration for isometrically contracting the stretched muscle group against an immoveable resistance when performing PNF stretches?
5-10 seconds
What is the time-dependent property where a material declines in tension over time when stretched to a new constant length?
Stress relaxation
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
Gate control theory of pain modulation
What involves the slow, progressive deformation of a material under constant stress, causing a small increase in joint angle due to the elongation of the muscle-tendon unit during constant-torque static stretching?
Creep
What term refers to the property of materials to resist loads that produce shear & flow?
Viscosity
What is defined as the ratio of stress to strain, or force to deformation?
Stiffness
What is the ratio of the change in force to the change in length?
Strain
What is the property that enables a tissue to return to its original shape or size when a force is removed?
Elasticity
What term refers to the property of a material to permanently deform when it is loaded beyond its elastic range?
Plasticity
What is defined as the force per unit area of a material?
Stress
What is the recommended duration for holding a stretch for older individuals?
30-60 seconds
What is the term that refers to the property of materials to resist loads that produce shear & flow?
Viscoelasticity
What factor reduces the stretch tolerance of older adults?
Reduced tissue viscoelasticity
Which stretching technique involves slow, sustained muscle lengthening to increase range of motion?
Static stretching
What should be the focus when stretching according to the text?
Minimizing the movement of other body parts
What involves the slow, progressive deformation of a material under constant stress?
Constant-torque static stretching
Which stretching method uses jerky, bouncing movements and may cause microscopic tearing of muscle fibers and connective tissues?
Ballistic stretching
What type of stretching involves slow, sustained muscle lengthening to increase range of motion (ROM) and is safer than ballistic and PNF stretching?
Slow static stretching
Which stretching technique involves maximal or submaximal contractions of muscle groups followed by passive stretching and is frequently used in sport and rehabilitation settings?
Proprioceptive neuromuscular facilitation (PNF)
According to the text, which study concluded that it is not possible to rank one stretching method over another for increasing range of motion (ROM)?
Behm et al.
Which form of static stretching may be more appropriate for reducing muscle-tendon unit stiffness and the risk of muscle strain in specific injuries, according to the Herda et al. study?
Constant-torque static stretching
What type of stretching involves the client moving the body part voluntarily?
Active stretching
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
Autogenic inhibition
What theory explains how pressure receptors activated during stretching can inhibit pain perception, potentially increasing stretch tolerance?
Gate Control Theory of Pain Modulation
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
Principle of Adaptation
What does the FITT principle for flexibility recommend as the minimum frequency per week?
2-3 days
What does research suggest about the total stretching time in a workout?
It is more important than the duration of each stretch
What does viscoelastic creep refer to?
Time-dependent property causing a slow, progressive deformation of material under constant stress
Which stretching technique involves slow, sustained muscle lengthening to increase range of motion?
Static stretching
What is the major disadvantage of Proprioceptive Neuromuscular Facilitation (PNF) stretching?
Increased risk of muscle damage
What is the term for the force per unit area of a material?
Stress
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
Autogenic inhibition
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
Gate control theory of pain modulation
What is the recommended duration for holding a stretch for older individuals?
30-60 seconds
Study Notes
PNF Stretching Techniques and Considerations
- PNF stretching involves techniques such as Contract-Relax (CR) and Contract-Relax Agonist Contract (CRAC) to stretch the target muscle group by moving the joint to the end of its range of motion (ROM).
- Modified CR PNF stretching technique, developed by Kay, Dods, & Blazevich, involves an isometric muscle contraction not performed when the muscle is stretched, reducing the risk of muscle damage and pain perception.
- General recommendations for performing PNF stretches include moving the joint to the end of its ROM and isometrically contracting the stretched muscle group against an immoveable resistance for 5-10 s.
- Physiological mechanisms underlying the increased ROM produced by the PNF method include autogenic inhibition, reciprocal inhibition, viscoelastic stress relaxation, and gate control theory of pain modulation.
- Contraindicated exercises for flexibility programs include neck hyperextension, head throws in a crunch, and unsupported hip/trunk flexion, while recommended exercises include hamstring stretch-knee to chest, lunges with knee in line with supporting heel, and V-sits.
- Flexibility exercises should be performed during warm-up or cool-down.
- Static stretching has been documented to have detrimental effects on activities requiring maximal strength and power, with the degree of stretch-induced strength loss being highly dependent on the static stretch duration.
- Short duration static stretching lasting less than 45 s can be included in preparticipation warm-up routines without negatively affecting strength, power, or speed performance.
- Systematic review by Behm and colleagues indicates a 3.7% reduction in maximal muscle performance due to static stretching, a 4.4% reduction due to PNF stretching, and a 1.3% improvement due to dynamic stretching.
- Prolonged static stretching totaling 60 seconds or more is not recommended if the activity will take place within 5 minutes of the stretch, according to the CSEP Position Stand.
- The evidence as to whether stretching before exercise can prevent injury is equivocal, with lacking randomized controlled investigations supporting the argument that pre-activity stretching prevents injury.
- Key authors and sources include Kay, Dods, & Blazevich, Gibson, Wagner, and Heyward (2019) textbook, Kay & Blazevich (2012), and Behm and colleagues (2016).
PNF Stretching Techniques and Considerations
- PNF stretching involves techniques such as Contract-Relax (CR) and Contract-Relax Agonist Contract (CRAC) to stretch the target muscle group by moving the joint to the end of its range of motion (ROM).
- Modified CR PNF stretching technique, developed by Kay, Dods, & Blazevich, involves an isometric muscle contraction not performed when the muscle is stretched, reducing the risk of muscle damage and pain perception.
- General recommendations for performing PNF stretches include moving the joint to the end of its ROM and isometrically contracting the stretched muscle group against an immoveable resistance for 5-10 s.
- Physiological mechanisms underlying the increased ROM produced by the PNF method include autogenic inhibition, reciprocal inhibition, viscoelastic stress relaxation, and gate control theory of pain modulation.
- Contraindicated exercises for flexibility programs include neck hyperextension, head throws in a crunch, and unsupported hip/trunk flexion, while recommended exercises include hamstring stretch-knee to chest, lunges with knee in line with supporting heel, and V-sits.
- Flexibility exercises should be performed during warm-up or cool-down.
- Static stretching has been documented to have detrimental effects on activities requiring maximal strength and power, with the degree of stretch-induced strength loss being highly dependent on the static stretch duration.
- Short duration static stretching lasting less than 45 s can be included in preparticipation warm-up routines without negatively affecting strength, power, or speed performance.
- Systematic review by Behm and colleagues indicates a 3.7% reduction in maximal muscle performance due to static stretching, a 4.4% reduction due to PNF stretching, and a 1.3% improvement due to dynamic stretching.
- Prolonged static stretching totaling 60 seconds or more is not recommended if the activity will take place within 5 minutes of the stretch, according to the CSEP Position Stand.
- The evidence as to whether stretching before exercise can prevent injury is equivocal, with lacking randomized controlled investigations supporting the argument that pre-activity stretching prevents injury.
- Key authors and sources include Kay, Dods, & Blazevich, Gibson, Wagner, and Heyward (2019) textbook, Kay & Blazevich (2012), and Behm and colleagues (2016).
PNF Stretching Techniques and Their Effects
- Proper training and communication between client and assistant are essential for PNF stretching techniques.
- Commonly used PNF stretching techniques include the Contract-Relax (CR) and Contract-Relax Agonist Contract (CRAC) techniques.
- The CR technique involves stretching the target muscle group to the end of its range of motion, isometrically contracting the muscle for 5 to 10 seconds, and then relaxing the muscle as it is stretched actively or passively for 10-30 seconds.
- The CRAC technique involves similar steps as the CR technique but also includes an active submaximal contraction of the opposing muscle group for 5 to 6 seconds.
- The Modified CR PNF Stretching Technique, developed by Kay, Dods, & Blazevich in 2016, introduces a stretch-return-contract (SRC) sequence and is as effective as the CR technique, reducing the risk of muscle damage and producing less pain.
- General recommendations for performing PNF stretches include specific steps for stretching the target muscle group and using the CRAC technique for further stretching.
- The increased range of motion produced by the PNF method is attributed to physiological mechanisms such as autogenic inhibition, reciprocal inhibition, viscoelastic stress relaxation, and gate control theory of pain modulation.
- Contraindicated exercises for flexibility programs include neck hyperextension, head throws in a crunch, and partial sit-ups, while recommended exercises include seated hip/trunk flexion and hamstring stretch – knee to chest.
- Flexibility exercises should be performed during warm-up or cool-down.
- Static stretching has been documented to have detrimental effects on activities requiring maximal strength and power, with studies showing a dose-response relationship between stretch duration and reductions in muscle performance.
- A systematic review by Behm and colleagues in 2016 evaluated 184 studies and found that static stretching resulted in a 3.7% reduction in maximal muscle performance, while dynamic stretching led to a 1.3% improvement.
- The evidence on whether stretching before exercise prevents injury is inconclusive, with a lack of randomized controlled investigations supporting the argument that pre-activity stretching prevents injury.
Test your knowledge of PNF stretching techniques and considerations with this quiz. Explore the principles, techniques, and effects of PNF stretching, and learn about recommended and contraindicated exercises for flexibility programs. Delve into the effects of static stretching on muscle performance and the evidence regarding injury prevention through stretching.
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