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52 terms

Flexibility & muscle testing

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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