Stretching: Flexibility, Performance, and Safe Practice

All flashcards

What is stretching?

Stretching is a physical exercise that deliberately lengthens or flexes a muscle, tendon, or muscle group to support flexibility, muscle control, and comfortable range of motion.

What is the sensory theory of flexibility?

It proposes that repeated stretching increases tolerance for the sensation of stretch. A person may tolerate more passive tension before discomfort causes them to stop.

What is the mechanical theory of flexibility?

It proposes that stretching can reduce resistance to a stretch through changes in muscle-tendon properties or structure, such as reduced tissue stiffness or changes in fascicle length.

How do static and dynamic stretches differ?

A static stretch moves a joint toward its end range and holds it there. A dynamic stretch involves movement, typically using controlled muscle contractions.

What distinguishes active stretching from passive stretching?

Active stretching uses forces generated by the person’s own muscles. Passive stretching uses an external force, such as a partner, tool, or positioning, to create or hold the stretch.

Quiz questions

1. How long is a static stretch hold associated with temporary reductions in strength and maximal performance when done immediately before exercise?Answer: 60 seconds or longer
2. Which warm-up approach is generally recommended before exercise?Answer: An active warm-up using controlled dynamic movement
3. What is the evidence-based conclusion about stretching alone as a way to prevent general injuries?Answer: It is not established as a reliable way to prevent general injuries.
4. What effect has stretching been shown to have on delayed onset muscle soreness?Answer: It has not been shown to reduce the soreness itself.
5. Which stretching approaches have been shown to increase range of motion more effectively than dynamic or ballistic stretching?Answer: Static stretching and PNF