The achievable range of motion at a joint or group of joints without causing
Partial dislocation of a joint.
Moving the joints beyond the accustomed range of motion.
When is the best time to stretch?
After an appropriate warm-up phase.
Stretching should be performed to the point of:
"mild tension" or "limits of discomfort".
How long should you hold a stretch position?
10 to 30 seconds.
Benefits of good flexibility are:
Increases circulation to muscles, prevents low back pain, improves and
maintains good postural alignment.
Regular stretching helps to decrease:
Aches and pains caused by psychological stress, anxiety, blood pressure,
and breathing rate.
Muscular flexibility relates primarily to:
The permanent lengthening of soft tissue is:
The temporary lengthening of soft tissue is:
Aerobic exercises raise body temperatures, facilitating ____.
improves balance and endurance, protects against misalignment-related
pains, and prevents falls.
Static stretching or slow-sustained stretching:
exercises in which the muscles are lengthened gradually through a joints complete range of motion.
Stretching exercises performed with the aid of an external force applied
by either an individual or an external apparatus.
Stretching exercises performed with jerky, rapid, and bouncy movements.
Stretching exercises that require speed of movement, momentum, and
active muscular effort to help increase the range of motion around a joint
or group of joints.
Controlled ballistic stretching:
Exercises done with slow, short, gentle, and sustained movements.
Proprioceptive neuromuscular facilitation (PNF):
A mode of stretching that uses reflexes and neuromuscular principles to
relax the muscles being stretched.
In flexibility exercises, the degree of stretch to the point of mild tension or
limits of discomfort.
The number of times a given resistance is performed. Repeat 2 to 4 times,
holding the final position between 10 and 30 seconds per repetition, with a
cumulative goal of 60 seconds per repetition.
Flexibility exercises should be conducted a minimum of 2 or 3 days per week, but ideally ___ to ___ a week. (Frequency)
5 to 7 days
Static, dynamic, or (PNF) stretching to include all major muscle/tendon
groups of the body.
When should you stretch?
Following cardiorespiratory or strength-training exercises, or as a stand-
Exercises that are not recommended because they may cause injury to a
With lower back pain, when should you call a doctor?
numbness in the legs, trouble urinating, leg weakness, fever, unintentional
weight loss, persistent severe pain even at rest.
Chronic back pain:
persists longer than 3 months.
Acute back pain:
Lasts few days or weeks.