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Grisell Ch 5
Flexibility and Low-Back Health
Question | Answer |
---|---|
The ability to hold an extended position at one end or point in a joint's range of motion | Static Flexibility |
The ability to move a joint through its range of motion with little resistance | Dynamic flexibility |
What determines flexibility? | Joint structure, muscle elasticity and length, nervous system regulation |
A nerve that sends information about the muscular and skeletal system to the nervous system | Proprioceptors |
What's the recommended frequency for stretching? | 2-3 days per week, but more is better |
What's the recommended intensity for stretching? | Slight tension, but not discomfort |
What's the recommended time for stretching? | 10-30 seconds stretch, 30-60 second rest, 2-4 reps of each stretch |
What are the recommended types of stretching techniques? | Static Stretching, dynamic stretching for more experienced |
A technique in which a muscle is slowly and gently stretched and held in the stretched position; safest | Static Stretching |
A technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked; not recommended for people of average fitness | Ballistic Stretching |
A technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner | Dynamic Stretching |
A technique that flexes in both muscles and joint nerves to then stretch it; requires a partner | Proprioceptive neuromuscular facilitation (PNF) |
A technique in which muscles are stretched by force applied by an outside force, usually a partner; more dangerous | Passive stretching |
A technique in which muscles are stretched by the contraction of the opposing muscles; safer | Active stretching |
Bony segments composing the spinal column that provide structural support for the body and protect the spinal cord | Vertebrae |
An elastic disk located between adjoining vertebrae, that serves as a shock absorber for the spinal column | Intervertebral disk |
The base of each of the 31 pairs of spinal nerves that branch off the spinal cord through spaces between vertebrae | Nerve root |
List lifestyle recommendations for preventing back pain | Maintain a healthy weight, keep good posture, stop smoking, reduce stress, use a supportive seat, use lumbar support, warm up before exercise, progress gradually when attempting to improve strength/fitness |
How long must low back pain persist to be considered chronic | Over 3 months |