after running for 30 minutes, what muscle groups should be stretched?
quadriceps, hamstrings, calves, anterior tibialis, hip flexors, low back and upper back and neck.
when designing a stretching program for a client, what five key points should you keep in mind?
1)connective tissue elongation is the primary goal when stretching
2)a low intensity, long duration stretch favors more lasting pastic tissue deformation.
3)elevated tissue temperatures facilitates ROM
4)flexibility is specific, choose specific exercis
define ectomorph and endomorph.
ectomorph: a body type characterized by a light build and slight muscular development.
2)endomorph: a body type characterized by a heavy, rounded build, often with a marked tendency toward being overweight or obese.
what is PNF?
proprioceptive neuromuscular faciliation (PNF): A method of promoting the response of neuromuscular mechanism through the stimulation of proprioceptors in an attempt to gain more stretch in a muscle. Often referred to as a contract/relax method of stretch
what is synovial fluid?
transparent, viscous lubricating fluid found in joint cavities, bursa, and tendon sheaths.
what is dynamic flexibility?
the range of motion about a joint when speed is involved during physical performance.
what is passive stretch?
a stretch in which the elastic components of the muscle are relaxed and the portion of muscle most likely to be loaded is the connective tissue. a static stretch is an excellent example.
what is hypokinesis?
lack of activity or energy.
what is flexibility?
a joint's ability to move freely in every direction or through a normal range of motion (ROM).
name and define two types of flexibility.
static: range of motion about a joint with little emphasis on speed of movement.
dynamic: ROM about a jiont when speed is involved during physical performance. Strength, power, neuromuscular coordination and tissue resistance are all factors.
what type of stretch is recommended as a safe method?