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24 Cards in this Set
- Front
- Back
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General Warm Up Period
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5 to 10 minutes of slow activity
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Specific Warm UP
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incorporates movements similar to the movement in the athlete's sport
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Range of Motion
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degree of movement that occurs at a join
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Flexibility
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Measure of ROM, has static and dynamic components
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Static Flexibility
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range of possible movement about a joint without muscle contraction
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Dynamic flexibility
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refers to the available ROM during active movements and therefore voluntary muscular actions
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Ball and socket joints
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move in all anatomical planes (shoulder and hip)
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Ellipsoidal joint
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movement primarily in sagittal and frontal planes (wrist)
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Hinge Joint
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movements primarily in sagittal plane (knee)
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Fibrosis
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fibrous connective tissue replaces degenerating muscle figers
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Elasticity
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the ability to return to original resting length after a passive stretch
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Plasticity
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tendency to assume a new and great length after a passive stretch
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autogenic inhibition
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caused by the relaxation reflex of GTO
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reciprocal inhibition
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relational occurring in muscle opposing the muscle experiencing increased tension
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active stretch
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occurs when the person stretching supplies the force of the stretch
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passive stretch
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when a partner or stretching machine provides external force to cause or enhance a stretch
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static stretch
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slow and constant with end position held for 30 seconds
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ballistic stretch
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involves active muscular effort and uses a bounding type movement which in which the end position is not held
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dynamic stretch / mobility drills
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a type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity
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Proprioceptive neuromuscular facilitation (PNF)
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involves both passive and active muscle actions and relies on muscular inhibition
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agonist contraction
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concentric muscle action of the agonist muscle to achieve reciprocal inhibition
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hold relax
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passive stretch 10 seconds, contract against 6 seconds, move further
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contract relax
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passive 10 seconds, then contract through full ROM, followed by further passive stretch for 10 seconds
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hold relax with agonist contraction
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identical to hold relax, but athlete activiley moves into further ROM
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