PNF Stretching, Strength Training, Plyometrics, and Neuromuscular Control

Technique that involves alternating between stretching and contracting muscles to improve flexibility and range of motion

PNF stretching

what does PNF stand for

Proprioceptive Neuromuscular Facilitation

Muscles that will assist in moving the direction of the stretch

Agonist muscle

The muscles that are being stretch

antagonist muscle

the ability of a muscle to return to its original length and shape after being stretched or deformed

muscle elasticity

the ability of muscle and connective tissue to undergo structural changes and adapt to a new length or shape after sustained or repeated stretching

muscle plasticity

sensory receptors located within the muscle fibers that detect changes in muscle length and the rate of lengthening

muscle spindles

sensory receptors located in the tendons near the muscle-tendon junction that monitor tension within the muscle

Golgi tendon organs

protective mechanism where the muscle being stretched relaxes after a period of high tension to prevent damage

autogenic inhibition

the relationship between opposing muscle groups (when one muscle contracts, its opposing muscle group relaxes) refers to what muscle relaxation mechanism

reciprocal inhibition

in what type of PNF stretching is the antagonist muscle stretched and isometrically contracted

hold-relax

in what type of PNF stretching is the antagonist muscle stretched as the pt contracts the agonist muscle

hold-relax w/ agonist contraction

in what type of PNF stretching is the antagonist muscle stretched and then concentrically contracted

contract relax

Form of external resistance that comes from another person who provides resistance throughout part or the entire range of motion refers to what form of resistance

manual resistance

Form of external resistance that comes from a therapeutic band that provides varying amounts of resistance refers to what form of resistance

banded resistance

Resistance that comes from free weights or machines refers to what form of resistance

conventional resistance training

what form of resistance provides consistent resistance throughout the entire range of motion

conventional resistance training

what does PRE stand for

progressive resistance exercise

Strength training model that is used to progressively load the muscle in order to facilitate adaptations refers to what specific model.

PRE model

what does the SAID principle stand for

Specific Adaptation to Imposed Demands

what are the 4 strength training foundations that were mentioned in class

(1) individual difference

(2) overload principle

(3) SAID principle

(4) specificity principle

the ______________ principle says you must progressively challenge your muscles by applying a greater load or intensity than they are accustomed to

overload principle

the _______________ principle states that the body adapts specifically to the type of stress or demand placed on it, meaning training should align with the desired performance outcomes.

SAID principle

The ____________ principle states that the adaptations and improvements in performance are directly related to the specific exercises, muscles, and movements trained.

specificity principle

muscle fibers designed for endurance and sustained, low-intensity activity

type I muscle fibers

These fibers are recruited first because they require less energy and are suited for lower-force tasks

type I muscle fibers

which type of muscle fibers are usually targeted during exercises with a low rate of perceived exertion

type I muscle fibers

Type ____ fibers are fast-twitch muscle fibers specialized for quick, explosive, and high-intensity movements

type II

These fibers are more prone to shrinking or weakening with inactivity or aging due to their reliance on regular, intense use

type II muscle fibers

Type ___ muscle fibers require higher levels of effort and intensity to be recruited

type II muscle fibers

Type ___ fibers are recruited during maximal strength exercises, near-failure efforts, and explosive activities like jumps or sprints that demand power and speed.

type II muscle fibers

what are the 4 muscle contraction types mentioned in class

isometric

concentric

eccentric

isokinetic

A ___________ contraction occurs when a muscle generates force without changing its length, resulting in no visible movement at the joint.

isometric contraction

The shortening phase of a contraction refers to what type of contraction

concentric contraction

the "action" of the muscle refers to what type of contraction

concentric contraction

A _________ contraction occurs when a muscle shortens while generating force, typically seen during the lifting phase of an exercise.

concentric contraction

The lengthening phase of a contraction refers to what type of contraction

eccentric contraction

what is the strongest type of contraction

eccentric contraction

An ___________ contraction occurs when a muscle lengthens while generating force, typically during the lowering phase of an exercise

eccentric contraction

during which type of contraction is injury the most common

eccentric contraction

An __________ contraction occurs when a muscle contracts at a constant speed throughout the entire range of motion

isokinetic contraction

if your training goal is to improve strength what should your load and repetitions be

load - >85% of 1 RM

reps - 6-8

if your training goal is to improve single effort power what should your load and repetitions be

load - 80-90% of 1 RM

reps - 1-2

if your training goal is to improve multi effort power what should your load and repetitions be

load - 75-85% of 1 RM

reps - 3-5

if your training goal is to improve hypertrophy what should your load and repetitions be

load - 67-85% of 1 RM

reps - 6-12

if your training goal is to improve muscular endurance what should your load and repetitions be

load - <67% of 1 RM

reps - >12

the ability to generate maximum force in the shortest amount of time refers to what type of training intensity

power

the increase in muscle size refers to what types of training intensity

hypertrophy

the maximum amount of force a muscle or group of muscles can generate refers to what type of training intensity

strength

the ability of a muscle to sustain repeated contractions over an extended period refers to what type of training intensity

endurance

On a 1-10 RPE scale what is the sweet spot for adaptations

6-8

what RPE score is associated with being out of breath and unable to talk

10/10

what RPE score is associated with being hard, and able to say short sentences

5/10

what RPE score is associated with moderate effort and a conversational pace

3/10

what does RIR stand for

repetitions in reserve

what is the sweet spot for adaptations when using RIR

2-4 RIR

if your training goal is to work on hypertrophy what is your ideal rest time range

30 seconds to 1 minute

if your training goal is to work on strength what is your ideal rest time range

2-5 minutes

if your training goal is to work on power what is your ideal rest time range

2-5 minutes

if your training goal is to work on endurance what is your ideal rest time range

less than 30 seconds

the distance between the joint and the point of force application is relatively small, making it easier to lift the weight refers to what strength training alteration

short lever arm

the distance between the joint and the point of force application is greater, increasing the mechanical disadvantage, which means more force is required to lift the same weight refers to what strength training alteration

long lever arm

what does DAPRE stand for

Daily Adjustable Progressive Resistive Exercise

exercise that involves short, powerful movements that use the stretch-shortening cycle of muscles to increase power and speed refers to what type of exercise

plyometrics

This model of plyos focuses on the elastic properties of muscle and tendon.

mechanical model

in the mechanical model of plyometrics, during what phase of the exercise is the "energy stored"

eccentric (contraction) phase

in the mechanical model of plyometrics, during what phase of the exercise is the "energy released"

concentric (contraction) phase

this model of plyos focuses on the nervous system's role in enhancing muscle activation and coordination through the stretch reflex and neuromuscular adaptations

neurophysiological model

how quickly does muscle tension increase when the reflexive message is sent to the spinal cord

about 0.15 seconds

a natural muscle action that involves a rapid lengthening followed by a quick shortening, which enhances the power and explosiveness of movements by utilizing stored elastic energy and the stretch reflex refers to what mechanism of plyometrics

stretch shortening cycle (SSC)

what are the 3 phases of plyos according to the SSC

eccentric

amortization

concentric

in what phase of the SSC doe the muscle rapidly lengthen causing the muscle spindles to activate to prepare the muscle for powerful contraction and store elastic energy

eccentric (stretch) phase

what phase of the SSC is described as a short pause between phases involving isometric contraction

amortization (transition) phase

what phase of the SSC does the muscle use the stored elastic energy do produce a forceful contraction in the opposite direction.

concentric (shortening) phase

what mechanism refers to a muscle being rapidly stretched, activating muscle spindles to produce an automatic contraction

stretch reflex

the body's ability to anticipate and prepare for movement before it actually occurs refers to what type of neuromuscular mechanism

feed-forward mechanism

what neuromuscular mechanism helps with coordination, balance, and movement efficiency, allowing for smoother, more controlled actions.

feed-forward mechanism

the body's ability to monitor and adjust movements in real-time based on sensory information, helping to maintain stability and coordination during activity refers to what type of neuromuscular mechanism

feedback mechanism

The __________________ system involves sensory receptors in the skin, muscles, tendons, and joints that detect various stimuli like touch, temperature, pressure, pain, and proprioception

somatosensory system

what component of balance helps us know where our body parts are in space without needing to see them. It provides feedback on muscle length, tension, joint angles, and body posture

proprioception

this balance system works in conjunction with other systems to adjust motor control and movement in response to visual stimuli

visual system

This system is located in the inner ear and is responsible for detecting changes in head position, motion, and balance

vestibular system

how many sensory organs make up the vestibular system

5 sensory organs

3 semicircular canals

2 otolith organs

specific movement patterns or adjustments that the body uses to maintain stability and prevent falls when balance is challenged refers to what concept of neuromuscular control

balance strategies

what are the 3 main balance strategies

ankle strategy

hip strategy

step strategy

The _________ strategy is typically employed when the body experiences small, slow disturbances (such as a slight push) that don't significantly affect the base of support

ankle strategy

what is a normal response of the ankle strategy

small sway at the ankle

hips and head move in the same direction

in what direction does muscle activation go during the ankle strategy

distal to proximal

which balance strategy involves a small amplitude of unexpected perturbation

ankle strategy

the ankle balance strategy is detected through which mechanism

ankle proprioceptors

which balance strategies involve a large and/or fast amplitude of unexpected perturbation

hip strategy

step strategy

The _________ strategy is used for large displacements of balance that involve a larger shift in the body's center of mass, or when the base of support is compromised.

hip strategy

the hip strategy is detected through which mechanism

vestibular system

in what direction does the muscle activation go during the hip strategy

proximal to distal

what is a normal response of the hip strategy

large sway at the hip region

head and hips move in opposite direction

what balance strategy is described by the following: If you lose your balance and start to fall, you instinctively take a step to prevent the fall and realign your body

step strategy

the step strategy is detected through which mechanism

vestibular system

what is a normal response of the step strategy

Change in base of support such that there is a step

What does MCT stand for?

Modified Clinical Test of Sensory Interaction and Balance