NSCA CPT H12

activity level
people who are active tend to be more/less flexible
*fat deposits around the joints, creates obstructions to ROM

Resistance training
using exercises that are performed through a full range of motion can decrease/increase flexibility
high loads performed through less than full ROM can decrease/increase flexibility

elasticity=
plasticity=

Muscle has ... properties
Ligaments and tendons have ... properties

when stretch is removed ... deformation recovers but ... deformation remains

flexibility training:
active=
passive=

Ballistic stretching (bouncing):

static stretching=

*Negative effect on performance when static stretching prior to dynamic activity

Proprioceptive neuromuscular facilitation (PNF)=

hold-relax method:
muscle in static stretch position while keeping the muscle relaxed held for 10 seconds, then the muscle is contracted for 6 seconds with a strong isometric contraction against an external fixed object (force acting in the direction of the stretch)

Dynamic stretching=
- stimulates movements that occur in daily activities
- require:
- each stretch should be repeated over a distance of:

warm-up; raises ... and ... to

increases:

major benefits w-up:
- increase blood flow to muscles
- increase sensitivity nerve receptors
- increase disassociation of oxygen from hemoglobin and myoglobin
- increase speed of nerve impulse transmissions
- reduction muscle viscosity
- lowering of the energy rates of metabolic chemical reactions

The increase in tissue temperature that occurs during w-up is the result of 3 physiological processes:
1.
2.
3.

the following physiological changes take place during w-up:
1.
2.
3.

types of w-up:
1.
2.
3.

*general w-up activity should last 5-15 min

Motivation use of stability ball:
-
-
-
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advantages: HR and oxygen consumption increase, improved balance, strength, stability, balance, posture, proprioception and flexibility in pregnant woman increase (stronger abdominal muscles); help support the baby, decrease low back pain, reduce chance accidental falls

SIZE:

POSITIONING crunch: