Cscs Test Prep Chapter 13

Front 1

Goal of Warm Up

Back 1

Prepare athlete mentally and physically for exercise and comp

Front 2

Benefits of Warm-Ups

Back 2

Increase muscle temp

Increase blood flow

Disrupt transient connective tissue

Front 3

Positive Impact of Warm Ups on Performance

Back 3

Faster muscle contraction

Increase of Rate of Force Development

Improve muscle strength and power

Lowered viscous resistance in muscles

Improve oxygen delivery

Increase blood flow

Enhanced metabolic reactions

Front 4

Cons of Static Stretching Prior to Comp/Performance

Back 4

Compromise and decrease force production

Front 5

General Warm Up

Back 5

5-10 mins of slow activity (i.e. jog/skip or sport-specific actions, soccer ball dribbling)

Raises Body temp, blood flow, heart rate, respiration rate, perspiration

Decrease viscosity of joint fluids

Front 6

Specific Warm Up

Back 6

Incorporate movements of the Athlete's sport

8-12 minutes

Front 7

Static Stretching

Back 7

Grab and hold

Decrease performance

Front 8

Dynamic Stretching

Back 8

Movement

Front 9

Flexibility

Back 9

Degree of movement at a joint

Front 10

Static Flexibility

Back 10

Range of possible movement about a joint

and

It's surrounding muscles during passive movement

Front 11

Dynamic Flexibility

Back 11

Available Range of Motion during Active Movements

Requires VOLUNTARY muscular actions

Greater than static

Front 12

Factors of Flexibility

Back 12

Joint Structure

Age

Sex

Activity Level

Resistance training

Stretching

Front 13

Ball-and-Socket Joint

Back 13

Move in all Anatomical Planes

Have greatest range of motion

i.e. hip and shoulder

Front 14

Ellipsoidal Joint

Back 14

Oval-shaped condyle fits into elliptical cavity

Movement in Sagittal and Frontal planes

Low ROM

i.e. Wrist

Front 15

Hinge Joint

Back 15

Movement in Sagittal plane

Lower ROM that ellipsoidal and ball/socket

i.e. knee

Front 16

Fibrosis

Back 16

Fibrous connective tissue replaces Degenerating Muscles

Front 17

Elasticity

Back 17

Ability to return to Original resting length after passive stretch

Front 18

Plasticity

Back 18

Tendency to assume a New and Greater length after a passive stretch

Front 19

Resistance Training and ROM

Back 19

May increase

May decrease

Focus on both agonist and antagonist

Front 20

Muscle Bulk and ROM

Back 20

Large muscle bulk may adversely affect ROM

Decrease joint movement

Front 21

Activity Level ROM

Back 21

Increase flexibility

Front 22

Increase Flexibility RX

Back 22

Stretch twice a week

15-30 secs per static stretch (30 secs best)

Hold to mild discomfort

Perform 5-10 minutes post practice

Front 23

Muscle Spindles

Back 23

Located in Intrafusal muscle fibers

RUN PARALLEL to Extrafusal muscle fibers

Senses Changes in Muscle Length

When stimulated causes muscles to Stretch Reflex

Front 24

Stretch Reflex

Back 24

Motor neuron causes muscle action of Stretched Extrafusal muscle fibers via Muscle Spinles

Front 25

Golgi-Tendon Organs

Back 25

Mechanoreceptor

Located in Musculotendinous Junction

Senses Muscular Tension

When Stimulated causes muscles to Reflexively Relax

Front 26

Autogenic Inhibition

Back 26

Relaxation that occurs in the same muscle Experiencing increased muscle tension

from GTO's

Front 27

Reciprocal Inhibition

Back 27

Relaxation that occurs in the muscle Opposing the muscle with tension

Front 28

Mechanorecepetor

Back 28

Cell that responds to mechanical stimuli

Front 29

Active Stretch

Back 29

When the person stretching supplies the force of the stretch

Front 30

Passive Stretch

Back 30

When partner/machine provides external force to cause or enhance stretch

Front 31

Static Stretch

Back 31

Slow/constant stretch

WIth end position held for 30 seconds

Front 32

Ballistic Stretch

Back 32

Typically involves active muscular effort

Uses bouncing-type of movement in which the end position is not held

Triggers stretch reflex, defeats purpose of stretching

Front 33

Dynamic Stretch (AKA Mobility Drills)

Back 33

Type of functionally based stretching exercise

Uses sport-specific movement to prepare body for activity

Places emphasis on the movement requirements of the sport/activity

Avoids bouncing

Preferred method of S&CC

Front 34

Proprioceptive Neuromuscular Facilitation (PNF)

Back 34

Developed for NM rehabilitation

Designed to relax muscles with increased tone/activity

Performed with partner: involves both passive and active muscle actions

Front 35

Agonist Contractions

Back 35

Concentric Muscle action of the agonist

Front 36

Hold-Relax

Back 36

Passive Pre-Stretch: Mild Discomfort, 10 seconds

Partner applies opposite force to "Hold and Don't Move Leg" - Isometric Contraction for 6 seconds

Relax and Passive Stretch for 30 seconds

Front 37

Contract-Relax

Back 37

Passive Pre-strech, mild discomfort, 10 seconds

Athlete uses Concentric Action in the full ROM

Passive stretch 30 seconds

Front 38

Hold-Relax w/ Agonist Contractions

Back 38

Identical first two phases as Hold-relax

Third phase, Concentric action of Agonist is used in addition to Passive stretch

Most effect PNF stretch b/c both Reciprocal and Autogenic Inhibition

Front 39

Best Stretches for Effective Increase in ROM

Back 39

Static

Hold-Relax w/ Agonist Contractions PNF