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Questions and Answers
Stretching before physical activity can guarantee the prevention of muscle strains and tears.
Stretching before physical activity can guarantee the prevention of muscle strains and tears.
False
Dynamic stretches engage a single muscle group throughout the motion.
Dynamic stretches engage a single muscle group throughout the motion.
False
Static stretches involve controlled movements that engage a range of muscles.
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.
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.
The benefits of stretching last indefinitely.
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Stretching can be compared to stretching a rubber band.
Stretching can be compared to stretching a rubber band.
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Athletes typically stretch after physical activity to avoid injuries.
Athletes typically stretch after physical activity to avoid injuries.
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The athlete in the passage is doing a dynamic hamstring stretch.
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.
Static stretches involve holding a position for a few seconds.
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Muscles are comprised of a single type of tissue.
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.
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.
Sarcomeres are the largest contracting unit of muscle tissue.
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Muscle resistance to stretching increases with each 30-second stretch.
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.
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.
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.
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.
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.
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.
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.
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?
