Term
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Definition
| The capability to adapt to new and different or changing ROM which occurs at a single joint or a series of joints. |
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Term
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Definition
| the ability to move through PROM. |
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Term
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Definition
| Resistance to movement. Includes static ROM, ie: ballet dance. Can do a split on the floor (static flexibility), but hip flexor pain may limit the split during a lift (dynamic). |
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Term
| Why is flexibility important? (2 major important, 3 minor, 1 wrong) --> from flexibility handout. |
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Definition
| MAJOR: Improvement of ADLs in elderly, Injury prevention in elderly. MINOR: Improved economy of movement, Improved posture, Improved body awareness. WRONG: Decreased muscle soreness associated w/ other exercise. |
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Term
| How does flexibility improve movement economy? |
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Definition
| Contributes to smooth, coordinated movement. |
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Term
| Do we have evidence to support the statement that flexibility improves elderly ADLs? |
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Definition
| No. It is stated all the time, but there is no research to back it up. |
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Term
| Do we have evidence to support the statement that flexibility prevents injury? |
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Definition
| For the elderly, yes. Non-falling elderly have better DF and hip flexion ROM than fallers do. However, we don't have evidence to support the impact of flexibility in preventing injury in the athletic population. |
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Term
| Does stretching lead to a decrease in muscle soreness associated with other exercise? |
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Definition
| Gail says this statement is dodgy, because stretching really has no impact on DOMS. |
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Term
| What are the factors affecting flexibility? (8) |
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Definition
| Joint structure, muscle-tendon unit/ligaments, nervous system activity, activity level, age, gender, temperature changes, strength of antagonists. |
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Term
| How do joint structure, nervous system activity and activity level each impact flexibility? |
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Definition
| JOINTS:Some are more constrained than others. NERVOUS SYSTEM: Biasing of sensitivity of muscle spindle; increased tolerance to the feeling of stretch results in increased flexibility. ACTIVITY LEVEL: Increased activity leads to increased flexibility. |
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Term
| How do age, gender, temperature each impact flexibility? |
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Definition
| AGE: Older -> Decreased flexibility,perhaps due to inactivity. GENDER: In general, women are more flexible. Men are more flexible in some parts of the spine. TEMPERATURE: Warm --> increased flexibility. |
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Term
| Place the following in order of largest to smallest contribution to ROM resistance: Capsule, Tendon, Skin, Muscle/fascia. |
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Definition
| Capsule (47%), Muscle/fascia (41%), Tendon/ligament (10%), Skin (2%). |
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Term
| On what tissue would you want to focus your stretch in a normal joint and limb? |
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Definition
| Muscle. although capsule contributes more to the ROM resistance, you don't want to stretch the capsule unless it's limited. |
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Term
| Which muscle connective tissues does stretching affect? |
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Definition
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Term
| What is, and what are the functions of, titin? |
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Definition
| It's a structural protein with viscoelastic properties, that is a part of the muscle. It holds myosin to the Z line. It maintains the position of myosi and z line, it generates passive tension and plays a role in muscle elasticity. |
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Term
| Is titin found in larger volume in type 1 or type 2 fibers? |
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Definition
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Term
| What is the definition of viscosity? |
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Definition
| Resistance to movement. The faster you try to move something with viscous properties |
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Term
| What is the difference between elastic and viscous deformation? |
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Definition
| Elastic deformation is proportional to the load that is applied, and returns to its pre-stretch length when load is released. Viscous deformation is proportional to the speed at which the load is applied and does not return to its original length when stretch is released, at least immediately. |
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Term
| Will you achieve more viscous deformation if you apply a stretch quickly or slowly? |
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Definition
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Term
| What are the four major properties of viscoelastic structures? |
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Definition
| Creep, Stress-relaxation, Hysteresis, and Strain Rate Dependence. |
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Term
| How is the amount of creep affected by duration, load and temperature? |
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Definition
| The longer the duration the greater the deformation. Increases in load increase the rate or creep, and increases in temperature increase creep. |
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Term
| Describe the property of stress-relaxation in viscoelastic structures. |
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Definition
| When stress is applied to a tendon or ligament but you don'ot hold it there, relaxation of the tension occurs. |
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Term
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Definition
| More energy is absorbed during a stretch than is released when the stretch is terminated, resulting in a change in length. |
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Term
| Describe the property of strain rate dependence. |
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Definition
| The slower you stretch the greater the elongation than if you stretched faster. |
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Term
| Explain the effect of ballistic stretching on creep. |
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Definition
| There is no effect of ballistic stretching on creep. The stretch isn't held long enough to allow for creep to occur. |
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Term
| Describe the difference between a stretch relaxation and a creep stretch. |
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Definition
| Stretch relaxation: the muscle is stretched to 10% longer than original length, then immediately released. Creep: Stretch muscle to specific tension and hold for 10 seconds. |
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Term
| In what specific joints are females and males different in terms of flexibility? |
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Definition
| Females more flexible in: hip flexion and spine lateral flexion. Males more flexible in hip extension and thoracolumbar flexion/extension. |
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Term
| Why does flexibility decrease with increasing age? (2) |
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Definition
| Decreased tissue elasticity and decreased activity. |
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Term
| How does increased temperature affect flexibility, in terms of physiology? |
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Definition
| Increases extensibility of collage because of the viscosity. It also decreases spindle sensitivity to stretch and increases firing of the GTO, which is helpful in an attempt to bias neural activity. |
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Term
| What are the three methods to increase flexibility? |
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Definition
| Slow static stretch, Ballistic Stretch and PNF. |
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Term
| How do ballistic, static and PNF stretching techniques rate in terms of risk of injury? |
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Definition
| Ballist is high risk, Static is low risk, PNF is medium risk. |
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Term
| How do ballistic, static and PNF stretching techniques rate in terms of time/assistance? |
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Definition
| Ballistic is good, static is excellent and PNF is poor. |
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Term
| Which stretching technique has the highest degree of pain? which has the lowest? |
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Definition
| Highest = PNF. Lowest = static. |
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