14: Flexibility Training Concepts

Question 1

Define Flexibility:

Answer 1

Normal extensibility of soft tissues that allows for full ROM of a joint

Question 2

Define Extensibility:

Answer 2

Capability to be elongated or stretched

Question 3

________: the degree to which specific joints or body segments can move, often measured in degrees

Answer 3

Range of Motion

Question 4

________: optimal flexibility and joint ROM; abiltiy to move freely

Answer 4

Mobility

flexibility + joint ROM

Question 5

Define Myofacial:

Answer 5

body’s connective tissue that includes muscles and fascia

Question 6

_____ _____: Process in which body seeks the path of least resistance during fxnal movements (i.e. squat w/ feet turned out excessively due to limited ankle ROM, shoulder press w/ lumbar arched due to ltd lat extensibility)

Answer 6

Relative Flexibility

Question 7

What 3 systems make up the HMS?

Answer 7

Muscular
Skeletal
Nervous

Question 8

Define Soft tissue:

Answer 8

Tissue connecting, supporting, and surrounding bodily structures and organs

Question 9

_____ _____ patterns: Predictable patterns of muscle imbalances (i.e. poor posture–improper mvmt– injury

Answer 9

Postural Distortion

Question 10

This is when muscles on each side of a joint have altered length-tension relationships

Answer 10

Muscle Imbalances

Question 11

This is the synergistic action of multiple muscles working together to produce mvmt around a joint

Answer 11

Force-couple Relationships

Question 12

List some causes of Muscle Imbalances:

Answer 12

postural distortions
repetitive movement
cumulative trauma
emotional duress
poor training techcnique
poor bodily control
biased training patterns

Question 13

Define Reciprocal inhibition:

Answer 13

agonist/antagonist relationship to allow muscles to lengthen

i.e. bicep-tricep

Question 14

Define Altered Reciprocal Inhibition:

Answer 14

Occurs when an overactive agonist muscle decreases neural drive to its fxnal anatagonist

Question 15

Define Overactive:

Answer 15

elevated neural drive causes a muscle to be held in a chronic state of contraction

(Altered Reciprocal Inhibiton)

Question 16

Define Underactive:

Answer 16

muscle experiences neural inhibition and ltd muscle recruitment

(Altered Reciprocal Inhibition)

Question 17

Define Synergistic Dominance:

Answer 17

neural muscular phenomenon that occurs when synergists take over fxn for a weak or inhibited prime mover (agonist)

Question 18

Explain the effects of Altered Reciprocal Inhibition

Answer 18

Altered R.I. chagnes force-couple relationships, produces synergistic dominance, and leads to dvlpmnt of faulty mvmt patterns, poor bodily control, and joint dysfxn

Question 19

T/F

the antagonist is the prime mover

Answer 19

False!

Agonist

Question 20

Define Altered Length-tension Relationship:

Answer 20

When a muscle’s resting length is too short or too long, reducing the amount of force it can produce

Question 21

_____ _____: ability of the NS to recruit correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all 3 planes of motion

Answer 21

Neuromuscular Efficiency

Question 22

_____ _____: prolonged GTO stimulation that overrides/inhibits muscle spindles; causing muscle to relax and allow for optimal lengthening

(why holding stretches long enough is important)

Answer 22

Autogenic Inhibition

Question 23

Define Lengthening Reaction:

Answer 23

neurological cascade of rxns that occur when a muscle is lengthened and allows it to be stretched

Question 24

What reaction do you commonly see in static stretching?

Answer 24

Lengthening reaction

Question 25

_____ _____: repeating poor patterns over time, leading to dyfunction or injury

Answer 25

Pattern Overload

Question 26

What are 2 potential factors that support the need to impliment flexibility training

Answer 26

Pattern Overload

Cumulitive Injury Cycle

Question 27

Define Cumulative Injury Cycle

Answer 27

Chain rxn of injury leading to more injury

Question 28

_____: pain receptors located in the skin and fascial connective tissues (connect muscles)

Answer 28

Nociceptors

Question 29

This law states that soft tissue models along the lines of stress?

Answer 29

Davis’ Law

Question 30

______ _____: complex meshwork of connective tissue, including collagen proteins

Answer 30

Collagen Matrix

Question 31

This system is a web of conneting fibers made of connective tissues that are found just under the skin?

Answer 31

Fascial System

Question 32

___effect means having a physical effect:

Answer 32

Mechanical

Question 33

_______ effect means having an effect on the nervous system:

Answer 33

neurophysiological

Question 34

define DOMS:

Answer 34

delayed onset muscle soreness

felt 24-72 hours after

Question 35

any medical conditions that could be potentially unsafe for a client:

Answer 35

medical precautions

Question 36

define contraindications:

Answer 36

specific situations where medication, procedure, or exercise should be avoided

Question 37

define stretch tolerance:

Answer 37

the ability to experience physical sensations of stretching to reduce the discomfort felt at the end ROM

Question 38

Define Active Stretching:

Answer 38

Stretching that uses agonists and synergysts to dynamically move the joint into a range of motion

(1-2 second hold, repeating for 5-10 reps)

Question 39

Define Dynamic Stretching:

Answer 39

Stretching that uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion

Question 40

Define Controversial Stretches and examples:

Answer 40

Stretches that have potential for injury risk

• Inverted Hurdler’s Stretch
• Plow
• Shoulder Stand
• Straight-Leg Toe Touch
• Arching Quadriceps