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34 notecards = 9 pages (4 cards per page)

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H.228 Exam 2: Flexibility

front 1

ACSM 2017 Definition

back 1

range of motion (ROM) of a joint of group of joints, as per the skeletal muscles and not any external forces

front 2

CDC definition

back 2

a joint’s ability to move through its full range of motion

front 3

Body Tissues

  • ligaments

back 3

CT between bones, thereby protecting the joint from excessive mvt

front 4

Body Tissues

  • articular cartilage

back 4

= covers the ends of articular/joint surfaces of bones

front 5

Body Tissues

  • collagen

back 5

  • = the principal protein of in the body accounting for around 30% of all proteins
    • type I
    • type II

front 6

Body Tissues

  • collagen // TYPE 1

back 6

consists of thick fibers that elongate very little when placed under tension, relatively stiff and strong

front 7

Body Tissues

  • collagen // TYPE 2

back 7

fibers that are much thinner than type I and possess slightly less tensile strength → framework to maintain general shape and consistency

front 8

Body Tissues

tendons

back 8

  • = non-contractile fibrous CT connecting ends of muscle to one or more bones
    • cord-like (tendon) OR sheet-like (aponeurosis)

front 9

Stress-Strain Curve

  • elastic strain

back 9

high stresses, but tissue can return to the original framework

front 10

Stress-Strain Curve

  • plastic strain

back 10

veryhigh stresses you have tissue deformation

front 11

Stress-Strain Curve

  • Failure

back 11

tissues fail under stresses and strain

front 12

Tissues Strength & resilience

back 12

plantar fascia & IT band need 2K of force to deform it 1%

front 13

Extrafusal Fibers

back 13

  • innervated by alpha motor N to produce force

front 14

Intrafusal Fibers

back 14

  • → GTOs = do measurements by sensing the static length of extra-fibers and rate of change of length of the muscle
    • sensory component → transmit info
    • motor component → keeps spindle tight to be sensitive to changes in length

front 15

Range of Motion definitions

  • passive ROM (PROM)

back 15

  • = the degree to which a joint can be moved through available ROM completely dependent on assistance

front 16

Range of Motion definitions

  • active assisted ROM (AAROM)

back 16

  • = the degree to which a joint can be moved through available ROM with external assistance and muscle contraction

front 17

Range of Motion definitions

  • active ROM (AROM)

back 17

  • the degree to which a joint can be moved through available ROM under the participant’s own power

front 18

Range of Motion definitions

  • resisted ROM (RROM)

back 18

  • the degree to which a joint can be moved while engaging the musculature of the joint with resistive forces

front 19

Types of Stretching

  • static

back 19

= isolating and moving a muscle to its end ROM, gradually, and holding for a certain time

front 20

Types of Stretching

  • dynamic

back 20

= involves a progressive increase in reach and ROM as the movt is repeated

front 21

Types of Stretching

  • progressive

back 21

= static stretching starting slow allowing the tissue to relax into stretch before pushing more

front 22

Types of Stretching

  • ballistic

back 22

= continuous bouncing mvt at end ROM to try to get MAXlength out of muscle, usually athletes

front 23

Variables Can Manipulate

  • INTENSITY

back 23

→ light to moderate discomfort

front 24

Variables Can Manipulate

  • DURATION

back 24

→ around a min. total each

front 25

Variables Can Manipulate

  • SPEED

back 25

→ depends on type of stretch

front 26

Variables Can Manipulate

  • FREQUENCY

back 26

→ how many sets/day per week

front 27

Variables Can Manipulate

  • MODE

back 27

→ what type

front 28

Variables Can Manipulate

  • POSITION

back 28

→ seated, standing, side-lying, supine, prone

front 29

Variables Can Manipulate

  • ALIGNMENT

back 29

→ are joints & limbs/body position is correct for desired stretch

front 30

Stress Strain Curve

Elastic strain

back 30

high stresses, but tissue can return to original framework

front 31

Stress Strain Curve

Plastic strain

back 31

such high stresses you have tissue deformation

front 32

Stress Strain Curve

Failure

back 32

tissue fails under stresses and strain

front 33

Stress Strain Curve

A

back 33

stiffness (modulus)

front 34

Stress Strain Curve

B

back 34

Yield point