prescribing stretching

static stretching

position held that elongates muscle

subset of active and passive

static active

position held with strength of agonist muscle

static passive

position held with another part of body, assistive device, or another person

dynamic stretching

movement of limb from one body position to another

progressive increase in reach and range of motion

ballistic

rapid, alternating movements or "bouncing" at end of range

after

should stretching come before or after a warm-up?

2-3x a week

what is the recommended frequency of stretching?

15-30 seconds

reps in total should equal one minute (2-4 reps per session)

what is the recommended volume of stretching?

as tolerated

tightness/mild discomfort

what is the recommended intensity of stretching?

3-4 weeks

how soon should we see results from stretching?

static

women and older adults may respond better to what kind of stretching?

dynamic

what kind of stretching do men respond better to?

high

apply static stretching to activities that require _______ (high or low) levels of flexibility and/or reaching max range of motion

running and jumping

dynamic stretching is more appropriate for activities that involve what as a warm-up component?

adherence

stick to something (follow directions)

educate the client how, why, what it is, and how long

opposite/lengthening

stretching is done by moving the joing towards the ___________ of muscles action.

explanation of technique

what is it called when we want to tell the client what they should feel during the stretch?

across both joints

when stretching a 2-joint muscle we want to elongate the muscle where?

elbow and shoulder flexion

what position does the body need to be placed

hip extension

what position does the body need to be placed in to stretch the hip flexor?

hip extension and knee flexion

what position does the body need to be placed in to stretch the rectus femoris?