Lesson 9 - Flexibility Recommendations and Physiologic Adaptations
No description yet. This curated deck is ready for daily study.
Card preview (10)
What is the FITT recommendation for stretching?
F - 2-3 days/week, daily is best I - to point of tightness or slight discomfort T - 10-30s/stretch for most, 30-60 for older adults T - static, dynamic, ballistic
What is ballistic stretching?
using momentum of a moving body segment to produce a stretch
What is the volume of stretching recommended for a day?
90 seconds of a stretch of a muscle group per day
What are the acute effects of flexibility activities?
• static may make small to moderate decreases in sport performance immediately after stretch • dynamic may make small to moderate improvements in sport performance or force generation immediately after stretch • both static and dynamic improve ROM for 30 min
How does stretching influence muscle fibers?
muscle fibers increase in length by adding sarcomeres in a series
Can stretching theoretically induce muscle hypertrophy?
yes
Does stretching have much evidence for hypertrophy in humans?
not much evidence but intensity would be an important factor to do so if it could happen
What is the general recommendation to perform flexibility activities?
after other exercise or as a stand alone session if targeting increased ROM
How does heavy resistance training affect flexibility?
if done not using full ROM, can reduce flexibility and should implement flexibility activities
Can stretching in between sets enhance hypertrophic effect?
yes may enhance