ACSM-Essentials of Strength Training and Conditioning chp `14

muscle spindles

• location

• function

location

• within intrafusal muscle fibers that run parallel to extrafusal muscle fibers

function

• monitor changes in muscle length

• causes muscle action, limiting the stretch (stretch reflex)

Golgi Tendon Organ (GTO)

• location

• function

location

• near the musculotendinous junction

function

• senstitive to increases in muscular tension

• when stimulated, causes a muscle to reflexively relax.

RAMP

Raise

Activate and Mobilize

Potentiate

static stretching

• slow and constant, with the end position held for 15-30 seconds

• includes relaxation and concurrent elongation of stretched muscle

• does not elicit the stretch reflex

• can effectively improve ROM

PNF stretch

• proprioceptive neuromuscular facilitation 

• passive and active movemen

• facilitates muscular inhibition

• hold-relax

• contract-relax

• hold-relax with agonsit cotraction