1. By: Makalla Parr & MaKayla Wilson
Standard 4 Objective 6
By: Makalla Parr & MaKayla Wilson

2. Define ROM
Range of Motion is the measurement of movement around a specific joint or body part.
Importance of flexibility: in order for a joint to have full range of motion, you must have good flexibility. Each joint has its own level of flexibility. Flexibility is the rand of motion around a joint, and can refer to ligaments, tendons, muscles, bones, and joints

3. Benefits of Flexiblity
Decrease risk of injury: a flexible joint has the ability to mover through a greater range of motion and requires less energy to do. While greatly decreasing risk of injury.
Most professionals physical therapist agree that stretching decreases resistance in tissue structures. And this means you are less likely to become injured by exceeding tissues extensibility.

4. Reduce muscle soreness
Slow static stretching helps reduce muscle soreness after exercise.
Static stretching involves a slow gradual and control elongation of the muscle through full range of motion and held for seconds in a comfortable position

5. Improve muscular balance and postural awareness
stretching improves muscular balance and posture.
Many people with soft tissue structures has adapted poorly to either the effects of gravity or poor postural habits.
Stretching can help realign soft tissue structures, reducing the effort it takes to achieve and maintain good posture in activities in daily living

6. Proper Timing of Flexibility Techniques
Before activity: warm up 5 to 10 min. more intense the activity, the long the warm up.

7. After activity
cooling down after a workout/ activity is important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your body vessel are dilated.
Its good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce muscle cramping and stiffness.

8. Static Stretching
Static stretching exercises are those stretches that you are told to hold for so many seconds and do so many times a day
improve flexibility and joint range of motion

9. Ballistic Stretching
Ballistic stretching is popular among athletes. This intense stretching method uses bouncing movements to push your body beyond its normal range of motion.

10. Dynamic Stretching
Dynamic stretching is more widely recommended by doctors than ballistic stretching.  
Dynamic stretching doesn’t push muscles past their normal range of motion and there is no bouncing or jerking involved. An example of a dynamic stretch is arm circles. 

11. Contract/ Relax Moves the body part passively into the agonist pattern
Patient is instructed to push by contracting the antagonist isotonically against the resistance
When ROM is limited by muscle tightness

12. Hold-Relax
PNF( proprioceptive Neuromuscular Facilitation) stretching technique is used o facilitate the relaxation of muscles to gain range of motion.
Contract relax is similar to the hold relax whereby the muscle being stretched is isometric contract for 3 to 6 seconds. And then the joint is pushed into new range.

13. Questions and answers 31.) what type of stretching involves bouncing?
a. Static
B. Dynamic
C. PNf
D. ballistic

14. Standard 5 Objective 6
Ergogenic aid- A performance enhancer, or ergogenic aid, is anything that gives you a mental or physical edge while exercising or competing.
Physiological: the branch of biology dealing with the functions and activities of living organisms and their parts, including all physical and chemical processes.
Psychological: the scientific study of the human mind and its functions, especially those affecting behavior in a given context.

15. Definitions
Stimulants: a substance that raises levels of physiological or nervous activity in the body.
Narcotics: a drug or other substance affecting mood or behavior and sold for nonmedical purposes, especially an illegal one.
Anabolic Steroids: a synthetic steroid hormone that resembles testosterone in promoting the growth of muscle. Such hormones are used medicinally to treat some forms of weight loss and (illegally) by some athletes and others to enhance physical performance.

16. Beta blockers: any of a class of drugs that prevent the stimulation of the adrenergic receptors responsible for increased cardiac action. Beta blockers are used to control heart rhythm, treat angina, and reduce high blood pressure.
Diuretics: Diuretics are medicines that help reduce the amount of water in the body.
Human Growth Hormone: the naturally occurring growth hormone of humans or a genetically engineered form that is used to treat children with growth hormone deficiencies and has been used especially by athletes to increase muscle mass

17. Blood doping products: blood transfusions and blood doping is an illicit method of improving athletic performance by artificially boosting the blood's ability to bring more oxygen to muscles.
Erythropoietin: a hormone secreted by the kidneys that increases the rate of production of red blood cells in response to falling levels of oxygen in the tissues.
Anesthetics: a substance that induces insensitivity to pain.

18. Corticosteroids: any of a group of steroid hormones produced in the adrenal cortex or made synthetically. There are two kinds: glucocorticoids and mineralocorticoids. They have various metabolic functions and some are used to treat inflammation.
Creatine: a compound formed in protein metabolism and present in much living tissue. It is involved in the supply of energy for muscular contraction.