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Intro chapter 5

Intro to exercise science exam 2

QuestionAnswer
What are the 5-related components to fitness? Muscular endurance, muscular strength, cardiovascular endurance, strength, and body composition
Define flexibility Flexibility relates to the ability to move a joint through its full range of motion (ROM)
What is static stretching? Measure limits of joints overall ROM, stretch and hold
What is dynamic stretching? Measure of joint overall stiffness during movement. Requires active force production, or your own contracting
What is passive stretching? Assisted stretching with stretching person relaxing while their partner stretches them
What is active stretching? Stretching by yourself
What is ballistic stretching? Forceful bouncing movements that quickly exaggerate ROM without holding a position for a particular duration
What is PNF? Proprioceptive Neuromuscular Facilitation, a partner is used to stretch and then immediately go into an isometric muscle contraction against resistance, then followed by another passive stretch
Why does flexibility matter? 26% of all adults report pain and stiff joints and that number increases with age. Arthritis is one of the most common conditions; to maintain function and manage joint pain, it is essential for them to continue stretching regularly.
What is the relationship between ROM and age? ROM declines with age making simple activities hard to do as you get older, making it critical for maintaining a high quality of life throughout the aging process.
What is plasticity? The tendency to assume greater length after passive stretching
What is elasticity? Able to return to resting length after passive stretching
What are the recommended F criteria for the FITT flexibility? Frequency: 2-3 days per week minimum, but ideally 5-7 days per week
What are the recommended I criteria for the FITT flexibility? Intensity: stretch to tightness/ discomfort
What are the recommended (first) T criteria for the FITT flexibility? Time: minimum of 10 seconds for very tight muscles, progress to 30-90 seconds, 2-4 times each
What are the recommended (second) T criteria for the FITT flexibility? Type: technique that best suits you, static, dynamic, ballistic, PNF
When should you stretch? As a warmup and cool down
What are muscle spindles? Lie parallel to the regular muscle and help determine the length of muscles when they are being stretched sending signals to the central nervous system causing muscles to contract
What are proprioceptors? Sensors in our bodies
What is GTO? Golgi tendon organs, the end points of the muscles that relay messages to the central nervous system regarding muscle lengthening and tension of the muscles.
What is myotatic reflex? a response causing the muscle to contract as a muscle is being stretched
What is reciprocal inhibition? the principle that when one muscle is told to contract the opposing muscle will relax.
What is autogenic inhibition? Way of protecting body from injury. Tendons tell muscles to relax if they are working too hard caused by GTO
What is inverse myotatic reflex? Detects when there is excessive tension in a muscle causing it to relax to prevent injury in the GTO.
How can static stretching be an effective way of improving flexibility in terms of autogenic inhibition? Holding a stretch for a longer time allows the muscles to relax and stretch further.
What does the ACSM advice regarding ballistic stretching? They advise to be cautious while doing this because of the potential risk of injury due to the nature of the stretch.
Who benefits from ballistic stretching? Athletes who often do rapid, powerful movements.
Created by: josie_d
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