Flexibility & muscle testing

52 terms by godom35

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flexibility

the ability to move a body part through a full range of motion

Shoulder/Scapulae-flexion

150-180 degrees ROM

Shoulder/Scapulae-extension

50-60 degrees ROM

SS-abduction

180 degrees ROM

SS-Internal/medial rotation

70-80 degees ROM

SS-external/lateral rotation

90 degrees ROM

Shoulder horizontal adduction

30-40 degrees ROM

Shoulder horizontal abduction

ROM 90 deg

Elbow-flexion

ROM 145 deg

Extension

ROM 0 deg

Radio-ulnar/Pronation

ROM 90 deg

RU-Supination

ROM 90 deg

Wrist-Flexion

ROM 80 deg

Wrist-extension

ROM 70 deg

Wrist-Radial deviation

ROM 20 deg

Wrist-Ulnar deviation

ROM 45 deg

Cervical Spine-flexion

ROM 45-50 deg

CS-extension

ROM 45-75 deg

CS-lateral flexion

ROM 45 deg

CS-rotation

ROM 65-75 deg

Thoraco-lumbar Spine-lumbar flexion

40-45 ROM

Thoraco-Lumbar Spine-thoracic flexion

30-40 ROM

TLS-lumbar extension

30-40 ROM

TLS-thoracic extension

20-30 ROM

TLS-lumbar rotation

10-15 ROM

TLS-thoracic rotation

35 ROM

TLS-lumbar lateral flexion

20 ROM

TlS-thoracic lateral flexion

20-25 ROM

Hip-flexion

100-120 ROM

hip-extension

10-30 ROM

Hip-abduction

40-45 ROM

HIP-adduction

20-30 ROM

Hip-internal/medial rotation

35-45 ROM

Hip-external/lateral rotation

45-60 ROM

Knee-flexion

125-145 ROM

Knee-extension

0-10 ROM

Ankle-dorisflexion

20 ROM

Ankle-plantarflexion

45-50 ROM

Subtalar-inversion

30-35 ROM

subtalar-eversion

15-20 ROM

joint capsule

connective tissue that surrounds the joint and gives it stability while controlling mobility

muscle

contains elastin, elastic fibers, and collagen,..fibrous connective tissue

When a muscle is stretched ________, stretch receptors within the muscle cells are stimulated

muscle spindles

if a muscle spindle is overstretched or stretched too fast, they activate the _______

stretch reflex to prevent injury

causes the muscle to contract to prevent overstretching the joint

stretch reflex

detects the amount of tension in a muscle

golgi tendon organ (GTO)

when excessive tension is placed on the muscle, the GTO triggers the _______

inverse stretch reflex

GTO respond after the muscle spindles, if a stretch is sustained for ____________

5 seconds or longer

a type of static stretching when a partner assisted stretch often used by athletic trainers, is highlyt effective for increasing flexiblity

proprioceptive neuromuscular facilitation (PNF)

type of PNF stretching inserts a contraction of the opposing muscle group before the final stretch for i.e. in the hamstring stretch after contracting hamstrings, the person would contract quadriceps, pulling the leg back as far as possible for about ten seconds. If the quadriceps is contracted through reciprocal innervation, the hamstring relaxes even more and can be passively stretched to a greater range of motion

CONTRACT-RELAX-AGONIST CONTRACT

when the muscle is first stretched, then contracted, the gto reflexes are stimulated, relaxing the muscle. to perform a PNF __________ first preform a ten to thirty second static stretch, then contract the muscle for six seconds to produce fatigue, and then relax while a partner stretches your limb for ten to thirty seconds.

contract relax stretch...PNF

pnf PARTNER ASSISTED STRETCHES

Hamstring stretch, inner thigh stretch, guluteal/lower back stretch, pectoral stretch

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