Stretching Guidelines
Types of Stretching
Mind Body Fitness
Special Considerations
Other
100
minimum of two times per week
What is how often an individual should stretch?
100
Type of stretching most likely to elicit muscle plasticity.
What is static stretching?
100
Pushing the Wave
What is a Qi Gong exercise?
100
Seated toe touch
What is an alternative to the yoga plow or standing toe touch?
100
The Thomas Test assesses the flexibility of these two muscles groups.
What are the quadriceps and hip flexors?
200
10 to 30 seconds
What is the duration a single static stretch should be held?
200
Type of stretching best performed after physical activity to promote muscle relaxation.
What is passive?
200
The Hundred
What is a pilates exercise?
200
Avoid unsupported forward flexion in this population.
What stretches for older adults are contraindicated?
200
Dynamic stretching increases THIS and results in a more pliable muscle.
What is increased temperature or blood vessel dilation?
300
60 seconds
What is the total volume a static stretch should be held?
300
Type of stretching performed prior to physical activity to promote range of motion.
What is dynamic?
300
Meditative, Proprioceptive, Breathing-Centered, Anatomical Alignment, Energycentric
What are the five components of mind body exercise programs?
300
This type of stretching is preferred for people with cardiovascular disease.
What is static stretching?
300
Reciprocal inhibition states when the agonist contracts, THIS relaxes.
What is the antagonist?
400
6 seconds
What is the amount of time an isometric contraction should be held during PNF?
400
Type of stretching performed prior to physical activity to target a specific muscle group.
What is AIS?
400
Ujjayi breathing
What is an example of breath work in yoga?
400
This hormone is increased in pregnant women, thus, overstretching can occur.
What is relaxin?
400
Results in relaxation of the muscle to be stretched.
What is reciprocal inhibition?
500
2 seconds
What is the amount of time an AIS stretch is held?
500
Performed to promote realignment of elastic tissue muscle fibers and to reduce hypertonicity.
What is myofascial release?
500
Iyengar
What is a branch of yoga that focuses on precise alignment?
500
A safer alternative for the hurdler's stretch.
What is the modified hurdler's stretch?
500
Contraction of target muscle causes muscle spindles to send signals to intramuscular GTOs.
What is autogenic inhibition?
M
e
n
u