Chapter 5 Flexibility and low-back health – Flashcards
Unlock all answers in this set
Unlock answersquestion
Flexibility
answer
The ability of a joint to move through its full range of motion (ROM)
question
Types of flexibility
answer
Static and Dynamic
question
Static flexibility
answer
refers to the ability to assume and maintain and extended position at one end or point in a joints ROM. *most research and easier to measure "
question
Dynamic Flexibility
answer
involves movement, it is the ability to move a joint through its ROM with little resistance. (ADls sports)
question
Joint structure
answer
Joints vary in direction and range of movement
question
Joint capsule
answer
semi-elastic structures that provide strength and stability but limit movement.
question
Collagen
answer
White fibers that provide structure and support
question
Elastin
answer
yellow fiber that are elastic and flexible
question
Tintin
answer
muscle filament that have elastic properties
question
Connective tissue
answer
tendons and ligaments
question
Benefits of flexibilty
answer
Prevent lower back health, temporary reduction in post exercise soreness also called DOM delayed onset muscle soreness, relief ache and muscle cramps, improved body position and strength, maintain posture, relaxation, lifetime wellness benefits,
question
Applying the FITT principle
answer
Frequency- how many days a wee, Intensity- how far to stretch, Time- How long to stretch, Type- which stretches to do for each exercise.
question
Frequency
answer
ACSM recommends 2-3 days a week.
question
Intensity
answer
Until you feel a slight mild discomfort
question
Time-
answer
hold each stretch for 10-30 second, 4 repetitions, rest for 30-60 seconds
question
Static Stretching
answer
stretching the muscle slowing and holding the position
question
Ballistic Stretching
answer
suddenly stretching the muscle by bouncing and swinging
question
Proprioceptive neuromuscular facilitaion
answer
obtaining a greater training effect by using neuromuscular reflexes such as contracting a muscle before its stretched.
question
Passive stretching
answer
muscles are stretched by a force that is applied by an outside source
question
Active stretching
answer
muscles are stretched by a contraction of the opposing muscle.
question
Safest technique for stretching
answer
active
question
The most effective stretching
answer
Passive
question
Function of spine
answer
Anterior(front), posterior(back)
question
Anterior
answer
Helps protect and surround the spinal cord, supports body weight, provides structural support,
question
Posterior
answer
Serves as attachment site for ligaments tendons muscles, allows movement of the neck and back in all directions.
question
Structure of the spine
answer
7 cervical vertebrae in the neck, 12 thoracic vertebrae in the upper back, 5 lumbar vertebrae in the lower back, 9 vertebrae at the base of the spine fused into the sacrum and the coccyx (tailbone)
question
Vertebrae consist of
answer
an arch and several bony processes
question
Intervertebral disks
answer
elastic disk located between adjoining vertebrae:consist of a gel- and water-filled nucleus as surrounded by fibrous rings, serves as shock absorbers.
question
Nerve roots
answer
base of pairs of spinal nerves that branch off the spinal cord.
question
Causes of back pain
answer
Any movement that cause excessive stress, acute, chronic. Forces on the inter-vertebral disk, Compression, Tensile, Shear, Combination
question
Risk factors
answer
age greater than 34 years old, degenerative diseases, family or personal history trauma, overweight, stress or depression, smoking,
question
Underlying causes of back pain
answer
lifestyle, poor posture Kyphosis, lordosis, poor body mechanics, poor muscle endurance or strength.
question
Preventing low back pain
answer
Lose weight, stop smoking, reduce emotional stress, avoid sitting standing or working in the same place for too long, warm up before exercise,
question
Managing acute back pain
answer
sudden back pain usually involves tissue injury,
question
symptoms acute back pain
answer
pain, muscle spasms, stiffness, inflammation,
question
Treatment for acute back pain
answer
ice, then heat, OTC medication ( ibuprofen) Moderate stretching exercise.
question
Mckenzie extension exercises
answer
first aid- restore lordosis perform for one week
question
exercise 1
answer
Lying face down. acute back pain first aid exercise relax. 4-5minutes 6-8 minutes a day every 2 hours.
question
exercise 2
answer
lying face down in extension, second phase relax,pain reduction and centralization of the discc, 5 minutes
question
exercise 3
answer
extension in lying, third phase, hold for 1 - 2 seconds
question
exercise 4
answer
extension in standing, drop exercises 1-2 add 3 -4
question
exercise 5
answer
add after pain has subsided pain free 2-3 weeks. Flexion in lying
question
exercise 6
answer
flexion in sitting
question
Active Modalities
answer
depends on diagnosis, signs, and symptoms
question
Managing chronic back pain symptoms
answer
stabbing or shooting pain, steady ache and stiffness, pain radiates to other parts of the body,
question
Chronic back pain treatments
answer
medication, exercise, physical therapy, massage acupuncture, education and surgery
question
exercises for the prevention and management of low back pain
answer
do low back exercises 3 times a week, emphasize muscular endurance (static,dynamic) do no do full range of motion spine, engage in regular endurance(aerobic)exercise
