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Questions and Answers
Stretching before physical activity can guarantee the prevention of muscle strains and tears.
False
Dynamic stretches engage a single muscle group throughout the motion.
False
Static stretches involve controlled movements that engage a range of muscles.
False
Muscles are elastic, meaning they resist being stretched and then return to their original shape.
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The benefits of stretching last indefinitely.
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Stretching can be compared to stretching a rubber band.
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Athletes typically stretch after physical activity to avoid injuries.
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The athlete in the passage is doing a dynamic hamstring stretch.
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Static stretches involve holding a position for a few seconds.
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Muscles are comprised of a single type of tissue.
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Collagen is a type of elastic protein that helps muscles to shorten.
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Sarcomeres are the largest contracting unit of muscle tissue.
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Muscle resistance to stretching increases with each 30-second stretch.
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Improved flexibility in skeletal muscles comes from the relaxation of sarcomeres.
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Stretching for 10 minutes a day for roughly two months can lead to permanent improvement in flexibility.
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Holding a stretch for a long time is recommended for improving flexibility.
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Stretching can be harmful for people who engage in activities that require a small range of motion, such as long distance running.
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Frequent stretching can lower your pain threshold.
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Stretching only improves flexibility in the short-term, and has no long-term benefits.
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One single stretching regimen is suitable for all lifestyles and activities.
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Study Notes
Stretching and Its Benefits
- Athletes stretch before physical activity to avoid injuries like muscle strains and tears.
- There are two types of stretching: dynamic stretches (controlled movements that engage a range of muscles) and static stretches (holding a position to keep specific muscles at a fixed length and tension).
How Stretching Affects Muscles
- Muscles are viscoelastic, meaning they change under the stress of being stretched, unlike rubber which is elastic and resists stretching.
- When stretched, muscles' elastic proteins like collagen and elastin allow them to slightly elongate.
- At the smaller scale, skeletal muscle fibers are comprised of millions of sarcomeres, which can relax to elongate muscle fibers or contract to shorten them.
Temporary Effects of Stretching
- The benefits of stretching last for a short period, around 10 minutes, before muscles return to their previous state without further activity.
- Exercise can elevate muscle temperature and continue elongating the muscle, maintaining increased flexibility throughout the game.
Permanent Improvements to Flexibility
- Improved flexibility comes from additional sarcomeres, which allow muscles to maintain strength at even greater lengths.
- Sarcomeres are added and subtracted to muscles depending on how frequently they're used, so improving overall flexibility requires a comprehensive stretching regimen.
- Research suggests stretching for at least 10 minutes a day for roughly two months to achieve permanent improvements.
Frequent Stretching and Its Effects
- Frequent stretching makes lasting changes to the brain, increasing pain threshold and allowing for further stretching.
- Long-term improvements to flexibility provide a better range of motion for joints, potentially reducing the risk of muscle injury in the short and long-term.
Limitations of Stretching
- It's possible to stretch too much, leading to potentially dangerous movements.
- Stretching is not helpful for every kind of movement, especially those where muscle injuries are not very common.
- Different lifestyles require different kinds of mobility, and no single stretching regimen fits every situation.
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Description
Learn about the importance of stretching for athletes and its effects on the body. Does stretching really prevent injuries and how long do its benefits last?
