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Grisell Ch 5

Flexibility and Low-Back Health

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
Created by: mgrisell