Podcast
Questions and Answers
Which term refers to the property that enables a tissue to return to its original shape or size when a force is removed?
Which term refers to the property that enables a tissue to return to its original shape or size when a force is removed?
- Elasticity (correct)
- Plasticity
- Stress
- Strain
What is the property of a material to permanently deform when it is loaded beyond its elastic range?
What is the property of a material to permanently deform when it is loaded beyond its elastic range?
- Plasticity (correct)
- Stress
- Strain
- Elasticity
What is defined as the force per unit area of a material?
What is defined as the force per unit area of a material?
- Stress (correct)
- Plasticity
- Elasticity
- Strain
What is defined as the change in length or amount of deformation caused by the applied force?
What is defined as the change in length or amount of deformation caused by the applied force?
What term refers to the property of materials to resist loads that produce shear & flow?
What term refers to the property of materials to resist loads that produce shear & flow?
What is the ratio of stress to strain, or force to deformation?
What is the ratio of stress to strain, or force to deformation?
Which stretching technique involves slow, sustained muscle lengthening to increase range of motion?
Which stretching technique involves slow, sustained muscle lengthening to increase range of motion?
Which form of static stretching may be more appropriate for decreasing muscle-tendon unit stiffness?
Which form of static stretching may be more appropriate for decreasing muscle-tendon unit stiffness?
Which stretching technique uses jerky, bouncing movements and may cause microscopic tearing of muscle fibers and connective tissues?
Which stretching technique uses jerky, bouncing movements and may cause microscopic tearing of muscle fibers and connective tissues?
Which stretching technique involves maximal or submaximal contractions of agonist and antagonist muscle groups followed by passive stretching?
Which stretching technique involves maximal or submaximal contractions of agonist and antagonist muscle groups followed by passive stretching?
Which stretching method is considered safer than ballistic and PNF stretching, with less chance of injury and muscle soreness?
Which stretching method is considered safer than ballistic and PNF stretching, with less chance of injury and muscle soreness?
According to the text, which stretching technique is commonly used by athletes and involves slow movements repeated several times to increase range of motion?
According to the text, which stretching technique is commonly used by athletes and involves slow movements repeated several times to increase range of motion?
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
What is the time-dependent property where a material declines in tension over time when stretched to a new constant length?
What is the time-dependent property where a material declines in tension over time when stretched to a new constant length?
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?
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?
What principle recommends a minimum of 2 to 3 days per week for stretching, just below the pain threshold for static stretching?
What principle recommends a minimum of 2 to 3 days per week for stretching, just below the pain threshold for static stretching?
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
Which stretching technique involves an isometric muscle contraction not performed when the muscle is stretched, reducing the risk of muscle damage and pain perception?
Which stretching technique involves an isometric muscle contraction not performed when the muscle is stretched, reducing the risk of muscle damage and pain perception?
What is the recommended duration for isometrically contracting the stretched muscle group against an immoveable resistance when performing PNF stretches?
What is the recommended duration for isometrically contracting the stretched muscle group against an immoveable resistance when performing PNF stretches?
Which physiological mechanisms are underlying the increased ROM produced by the PNF method?
Which physiological mechanisms are underlying the increased ROM produced by the PNF method?
Which type of stretching has been documented to have detrimental effects on activities requiring maximal strength and power?
Which type of stretching has been documented to have detrimental effects on activities requiring maximal strength and power?
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?
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?
What percentage reduction in maximal muscle performance is indicated by a systematic review for static stretching?
What percentage reduction in maximal muscle performance is indicated by a systematic review for static stretching?
What is the recommended duration to hold a stretch for older individuals?
What is the recommended duration to hold a stretch for older individuals?
Why is it important to perform a general warm-up before stretching?
Why is it important to perform a general warm-up before stretching?
What factor reduces the stretch tolerance of older adults?
What factor reduces the stretch tolerance of older adults?
Which type of stretches should be grouped together for older adults?
Which type of stretches should be grouped together for older adults?
What should be the focus when stretching according to the text?
What should be the focus when stretching according to the text?
What should be included after the active warm-up and cool-down phases of an exercise program?
What should be included after the active warm-up and cool-down phases of an exercise program?
What term refers to the property of materials to resist loads that produce shear & flow?
What term refers to the property of materials to resist loads that produce shear & flow?
What is the ratio of the change in force to the change in length?
What is the ratio of the change in force to the change in length?
What is the property that enables a tissue to return to its original shape or size when a force is removed?
What is the property that enables a tissue to return to its original shape or size when a force is removed?
What is the recommended duration to hold a stretch for older individuals?
What is the recommended duration to hold a stretch for older individuals?
What is defined as the force per unit area of a material?
What is defined as the force per unit area of a material?
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
What is the recommended duration for holding a stretch for older individuals?
What is the recommended duration for holding a stretch for older individuals?
What should be included after the active warm-up and cool-down phases of an exercise program?
What should be included after the active warm-up and cool-down phases of an exercise program?
What factor reduces the stretch tolerance of older adults?
What factor reduces the stretch tolerance of older adults?
Which stretching technique is considered safer than ballistic and PNF stretching, with less chance of injury and muscle soreness?
Which stretching technique is considered safer than ballistic and PNF stretching, with less chance of injury and muscle soreness?
What is the term that refers to the property of materials to resist loads that produce shear & flow?
What is the term that refers to the property of materials to resist loads that produce shear & flow?
What physiological mechanism underlies the increased ROM produced by the PNF method?
What physiological mechanism underlies the increased ROM produced by the PNF method?
What is the major disadvantage of Proprioceptive Neuromuscular Facilitation (PNF) stretching?
What is the major disadvantage of Proprioceptive Neuromuscular Facilitation (PNF) stretching?
Which stretching method uses jerky, bouncing movements to lengthen the target muscles and may cause microscopic tearing of muscle fibers and connective tissues?
Which stretching method uses jerky, bouncing movements to lengthen the target muscles and may cause microscopic tearing of muscle fibers and connective tissues?
Which form of static stretching may be more appropriate than constant-angle for decreasing muscle-tendon unit stiffness?
Which form of static stretching may be more appropriate than constant-angle for decreasing muscle-tendon unit stiffness?
What type of stretching is typically performed with slow movements repeated several times to increase ROM and is commonly used by athletes?
What type of stretching is typically performed with slow movements repeated several times to increase ROM and is commonly used by athletes?
According to Herda et al. (2011), what did their study suggest about the effects of constant-torque static stretching?
According to Herda et al. (2011), what did their study suggest about the effects of constant-torque static stretching?
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
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?
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?
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
What principle recommends a minimum of 2 to 3 days per week for stretching, just below the pain threshold for static stretching?
What principle recommends a minimum of 2 to 3 days per week for stretching, just below the pain threshold for static stretching?
Which stretching technique involves maximal or submaximal contractions of agonist and antagonist muscle groups followed by passive stretching?
Which stretching technique involves maximal or submaximal contractions of agonist and antagonist muscle groups followed by passive stretching?
What is the recommended duration for isometrically contracting the stretched muscle group against an immoveable resistance when performing PNF stretches?
What is the recommended duration for isometrically contracting the stretched muscle group against an immoveable resistance when performing PNF stretches?
What is the time-dependent property where a material declines in tension over time when stretched to a new constant length?
What is the time-dependent property where a material declines in tension over time when stretched to a new constant length?
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
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?
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?
What term refers to the property of materials to resist loads that produce shear & flow?
What term refers to the property of materials to resist loads that produce shear & flow?
What is defined as the ratio of stress to strain, or force to deformation?
What is defined as the ratio of stress to strain, or force to deformation?
What is the ratio of the change in force to the change in length?
What is the ratio of the change in force to the change in length?
What is the property that enables a tissue to return to its original shape or size when a force is removed?
What is the property that enables a tissue to return to its original shape or size when a force is removed?
What term refers to the property of a material to permanently deform when it is loaded beyond its elastic range?
What term refers to the property of a material to permanently deform when it is loaded beyond its elastic range?
What is defined as the force per unit area of a material?
What is defined as the force per unit area of a material?
What is the recommended duration for holding a stretch for older individuals?
What is the recommended duration for holding a stretch for older individuals?
What is the term that refers to the property of materials to resist loads that produce shear & flow?
What is the term that refers to the property of materials to resist loads that produce shear & flow?
What factor reduces the stretch tolerance of older adults?
What factor reduces the stretch tolerance of older adults?
Which stretching technique involves slow, sustained muscle lengthening to increase range of motion?
Which stretching technique involves slow, sustained muscle lengthening to increase range of motion?
What should be the focus when stretching according to the text?
What should be the focus when stretching according to the text?
What involves the slow, progressive deformation of a material under constant stress?
What involves the slow, progressive deformation of a material under constant stress?
Which stretching method uses jerky, bouncing movements and may cause microscopic tearing of muscle fibers and connective tissues?
Which stretching method uses jerky, bouncing movements and may cause microscopic tearing of muscle fibers and connective tissues?
What type of stretching involves slow, sustained muscle lengthening to increase range of motion (ROM) and is safer than ballistic and PNF stretching?
What type of stretching involves slow, sustained muscle lengthening to increase range of motion (ROM) and is safer than ballistic and PNF 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?
Which stretching technique involves maximal or submaximal contractions of muscle groups followed by passive stretching and is frequently used in sport and rehabilitation settings?
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)?
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)?
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?
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?
What type of stretching involves the client moving the body part voluntarily?
What type of stretching involves the client moving the body part voluntarily?
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
What theory explains how pressure receptors activated during stretching can inhibit pain perception, potentially increasing stretch tolerance?
What theory explains how pressure receptors activated during stretching can inhibit pain perception, potentially increasing stretch tolerance?
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
Which training principle for flexibility programs involves overload, specificity, progression, and interindividual variability?
What does the FITT principle for flexibility recommend as the minimum frequency per week?
What does the FITT principle for flexibility recommend as the minimum frequency per week?
What does research suggest about the total stretching time in a workout?
What does research suggest about the total stretching time in a workout?
What does viscoelastic creep refer to?
What does viscoelastic creep refer to?
Which stretching technique involves slow, sustained muscle lengthening to increase range of motion?
Which stretching technique involves slow, sustained muscle lengthening to increase range of motion?
What is the major disadvantage of Proprioceptive Neuromuscular Facilitation (PNF) stretching?
What is the major disadvantage of Proprioceptive Neuromuscular Facilitation (PNF) stretching?
What is the term for the force per unit area of a material?
What is the term for the force per unit area of a material?
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
Which neurophysiological mechanism involves the reduction in muscle excitability due to inhibitory signals sent from Golgi tendon organs during an isometric contraction?
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
What theory postulates that pressure receptors activated during stretching could inhibit pain perception?
What is the recommended duration for holding a stretch for older individuals?
What is the recommended duration for holding a stretch for older individuals?
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.
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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.
