CES (NASM) - 10 - Lengthening
ANS and static stretching are the two most common types of stretching. Neuromuscular
stretching
Acutely, stretching may have a detrimental effect on muscular strength and power. (False or
True) ANS-True Autogenic inhibition - ANS-The process when neural impulses that sense
tension are greater than the impulses that cause muscles to contract, providing an inhibitory
effect to the muscle spindles
Contraindications for Stretching - ANS-Acute injury or muscle strain or tear of the muscle being
stretched
The affected joint has acute rheumatoid arthritis. (NMS) Osteoporosis Lengthening, or ANS, is
the mechanically shortened muscle and connective tissue elongation required to increase the
tissue and joint's range of motion (ROM). Lengthening Techniques - ANS-2nd phase in the
Corrective Exercise Continuum is to lengthen those overactive or tight neuromyofascial tissues.
Limitations of the Research and Improving Effectiveness Regarding Stretching - ANS-1.
Research was not performed on individuals with limited flexibility.
2. Research focused primarily on stretching as the sole exercise.
a. Flexibility is only one piece of puzzle
b. An integrated continuum may have different results.
-- Inhibit → Stretch → Activate → Integrate into Functional Movement
3. Based on the assessment, address an individual's specific requirements. a. Research has
taken a "one size fits all" approach.
4. A customized corrective exercise strategy may be most effective in
improving performance and decreasing the risk of injury.
Neuromuscular stretching - ANS-commonly called proprioceptive neuromuscular facilitation,or
PNF involves taking the muscle to its end ROM (point of joint compensation), actively
contracting the muscle to be stretched for 7 -15 seconds, then passively moving the joint to a
new end ROM and holding this position for 20-30 seconds.
Neuromuscular stretching - ANS-Is a technique that involves a process of isometrically
contracting a desired muscle in a lengthened position to induce a relazation response on the
tissue, allowing it to further elongate. Requires the assistance of another person.
The following characteristics define neuromuscular stretching (NMS): - ANS—Taking the
muscle to its end ROM—Point of joint compensation Active contraction of the muscle to be
stretched
Passively (or actively) moving to a new end ROM
Statically holding new position for 20-30 seconds and repeating 3 times.
Neuromuscular Stretching Prescription - ANS-Frequency: Daily
Repetitions: 1-3
Duration
-- Contraction: 7-15 seconds
-- Stretch: 20-30 seconds
ANS and static stretching are the two most common types of stretching. Neuromuscular
stretching
Acutely, stretching may have a detrimental effect on muscular strength and power. (False or
True) ANS-True Autogenic inhibition - ANS-The process when neural impulses that sense
tension are greater than the impulses that cause muscles to contract, providing an inhibitory
effect to the muscle spindles
Contraindications for Stretching - ANS-Acute injury or muscle strain or tear of the muscle being
stretched
The affected joint has acute rheumatoid arthritis. (NMS) Osteoporosis Lengthening, or ANS, is
the mechanically shortened muscle and connective tissue elongation required to increase the
tissue and joint's range of motion (ROM). Lengthening Techniques - ANS-2nd phase in the
Corrective Exercise Continuum is to lengthen those overactive or tight neuromyofascial tissues.
Limitations of the Research and Improving Effectiveness Regarding Stretching - ANS-1.
Research was not performed on individuals with limited flexibility.
2. Research focused primarily on stretching as the sole exercise.
a. Flexibility is only one piece of puzzle
b. An integrated continuum may have different results.
-- Inhibit → Stretch → Activate → Integrate into Functional Movement
3. Based on the assessment, address an individual's specific requirements. a. Research has
taken a "one size fits all" approach.
4. A customized corrective exercise strategy may be most effective in
improving performance and decreasing the risk of injury.
Neuromuscular stretching - ANS-commonly called proprioceptive neuromuscular facilitation,or
PNF involves taking the muscle to its end ROM (point of joint compensation), actively
contracting the muscle to be stretched for 7 -15 seconds, then passively moving the joint to a
new end ROM and holding this position for 20-30 seconds.
Neuromuscular stretching - ANS-Is a technique that involves a process of isometrically
contracting a desired muscle in a lengthened position to induce a relazation response on the
tissue, allowing it to further elongate. Requires the assistance of another person.
The following characteristics define neuromuscular stretching (NMS): - ANS—Taking the
muscle to its end ROM—Point of joint compensation Active contraction of the muscle to be
stretched
Passively (or actively) moving to a new end ROM
Statically holding new position for 20-30 seconds and repeating 3 times.
Neuromuscular Stretching Prescription - ANS-Frequency: Daily
Repetitions: 1-3
Duration
-- Contraction: 7-15 seconds
-- Stretch: 20-30 seconds
