Ch. 4 Flexibility Training Concepts

Question 1

Flexibility

Answer 1

normal extensibility of all soft tissues; allows for full range of motion and optimal neuromuscular efficiency in all functional movement

Question 2

Atrophy

Answer 2

Loss in muscle fiber size

Question 3

Saracopenia

Answer 3

Decrease in muscle fiber numbers

Question 4

Cumulative injury cycle

Answer 4

cycle where injury induces inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances

Question 5

Reciprocal inhibition

Answer 5

muscles on one side of a force-couple relax (antagonist) to allow the agonist to produce movement

Question 6

Altered reciprocal inhibition

Answer 6

when overactive/tight muscle causes decreased neural drive to its functional antagonist

Question 7

Synergistic dominance

Answer 7

when a synergist muscle for a movement pattern takes over for a weak or inhibited agonist

Question 8

Arthrokinetic dysfunction

Answer 8

biomechanical dysfunction in two articular partners that leads to abnormal joint movement and proprioception

Question 9

All-or-none principle

Answer 9

when a muscle fiber is stimulated to contract, it contracts completely

Question 10

Elasticity

Answer 10

spring-like behavior of connective tissue that enables it to return to original shape or size when forces are removed; like a spring

Question 11

Elastic limit

Answer 11

smallest value of stress required to produce permanent strain in soft tissue

Question 12

Plasticity

Answer 12

residual or permanent change in connective tissue length due to elongation; like soft plastic

Question 13

Viscoelasticity

Answer 13

fluid-like property of connective tissue; allows slow deformation with imperfect recovery after deforming forces are removed; like memory foam

Question 14

Davis‘ law

Answer 14

soft tissue models along the lines of stress

Question 15

Wolff‘s law

Answer 15

bone in a healthy person will adapt to the loads placed upon it

Question 16

Golgi tendon organs (GTO)

Answer 16

mechanoreceptors in the musculotendinous junction; sensitive to changes in tension and the rate of that change; prolonged stimulation causes autogenic inhibition

Question 17

Muscle spindles

Answer 17

mechanoreceptors; major sensory organs of muscle; sensitive to changes in length and the rate of that change

Question 18

Joint receptors

Answer 18

mechanoreceptors in the joints; signal joint position, movement, and pressure changes

Question 19

Autogenic inhibition

Answer 19

inhibitory action to muscle spindles from prolonged GTO stimulation

Question 20

Causes of Muscle Imbalances

Answer 20

• Pattern overload
• Poor technical skill
• Aging
• Decreased recovery and regeneration following activity
• Repetitive movement
• Lack of core strength
• Immobilization
• Cumulative trauma
• Lack of neuromuscular control
• Postural stress

Question 21

Myotatic stretch reflex

Answer 21

motor response in the spinal cord when a muscle is stretched very quickly; muscle spindle contracts, stimulates primary afferent fibers, causes extrafusal fibers to fire and develop tension to protect the muscle

Question 22

Integrated flexibility continuum

Answer 22

corrective, active, and functional flexibility; full range must be addressed to counteract atrophy and other physical changes from aging, immobilization, or injury

Question 23

Corrective flexibility

Answer 23

stretching techniques to correct postural dysfunction, muscle imbalance, and joint dysfunction; includes self-myofascial release, static stretching, and neuromuscular stretching; used in Stabilization Level of OPT model

Question 24

Active flexibility

Answer 24

stretching techniques to improve soft tissue extensibility in all planes of motion; employs reciprocal inhibition; includes self-myofascial release, active-isolated stretching, and neuromuscular stretching; used in Strength Level of OPT model

Question 25

Functional flexibility

Answer 25

stretching techniques to improve optimum neuromuscular control throughout full range of motion; dynamic movements at realistic speeds; includes self-myofascial release and dynamic stretching; used in Power Level of OPT model

Question 26

Self-myofascial release (SMR)

Answer 26

focuses on neural and fascial systems; alleviates myofascial trigger points; identify tender spots/knots and apply pressure with foam roller, hold for 30 seconds

Question 27

Static stretching

Answer 27

low-force, long-duration movements; utilizes autogenic inhibition; take stretch to point of tension and hold for 30 seconds

Question 28

Active-isolated stretching

Answer 28

uses agonists and synergists to dynamically move a joint through a range of motion; look just like static stretches; 1-2 sets, hold stretches 1-2 seconds for 5-10 repetitions

Question 29

Neuromuscular stretching

Answer 29

influences both autogenic and reciprocal inhibition; passively move athlete’s limb to first point of resistance and athlete applies isometric contraction for 7-15 seconds, athlete then relaxes letting limb move into deeper range of motion, hold for 20-30 seconds, repeat 3 times; a.k.a. proprioceptive neuromuscular facilitation (PNF)

Question 30

Dynamic stretching

Answer 30

exercises that use force production and momentum to take a joint through full range of motion

Question 31

Benefits of Integrated Flexibility Training

Answer 31

1. Decreased chance of injury 2. Prevent the development of muscle imbalances 3. Correct existing muscle imbalances and joint dysfunction 4. Improve posture and correct postural distortions 5. Enhance strength, joint range of motion, and power

Question 32

Causes of Muscle Imbalances

Answer 32

• Pattern overload • Poor technical skill • Aging • Decreased recovery and regeneration following activity • Repetitive movement • Lack of core strength • Immobilization • Cumulative trauma • Lack of neuromuscular control • Postural stress

Question 33

Connective Tissue

Answer 33

Connective tissue has multiple functional categories: • Enclose and separate tissues • Connect dissimilar tissues • Support and movement • Energy storage • Cushion and insulate • Transport • Protection

Question 34

Endomysium

Answer 34

The innermost fascial layer that encases individual muscle fibers.

Question 35

Perimysium

Answer 35

The sheath that binds groups of muscle fibers into fasciculi.

Question 36

Epimysium

Answer 36

The outermost layer of a muscle fiber.

Question 37

Effects of Aging

Answer 37

1. Muscular atrophy 2. Neural atrophy 3. Connective tissue hypertrophy 4. Increase tissue stiffness 5. Tissue dehydration

Question 38

Effects of Immobilization

Answer 38

1. Altered length–tension relationships 2. Altered force–couple relationships 3. Altered arthrokinematics 4. Altered neuromuscular control 5. Cartilage degeneration 6. Loss of ground substance

Question 39

Results of Loss of Ground Substance

Answer 39

1. Decreased connective tissue lubrication 2. Decreased connective tissue inter-fiber distance 3. Decreased nutrient diffusion 4. Decreased mechanical barrier against bacteria

Question 40

Soft Tissue Properties

Answer 40

1. Elasticity 2. Viscosity 3. Plasticity

Question 41

Recruitment

Answer 41

An impulse transmitted simultaneously over an increasing number of nerve fibers pulling in increasingly more muscle fibers for the task.

Question 42

Neuromuscular stretching is also referred to as?

Answer 42

Proprioceptive neuromuscular facilitation

Question 43

What does the all-or-none principle state?

Answer 43

When a muscle contracts, it contracts completely

Question 44

What is the functional unit of muscle?

Answer 44

Sarcomere

Question 45

What two areas of the human body makeup the peripheral nervous system?

Answer 45

Cranial nerves and spinal nerves

Question 46

What type of connective tissue connects muscle to bone?

Answer 46

Tendons

Question 47

Self-myofascial release focuses on what two systems of the human body?

Answer 47

Neural and fascial

Question 48

What two areas of the human body makeup the central nervous system?

Answer 48

Brain and spinal cord

Question 49

What is a permanent change in connective tissue length due to elongation?

Answer 49

Plasticity

Question 50

The muscle fascia surrounding a joint accounts for what percentage of joint stiffness?

Answer 50

41%

Question 51

Endomysium is a layer of tissue located in which part of the muscle?

Answer 51

Innermost

Question 52

What is the fluid-like property found in connective tissue?

Answer 52

Viscoelasticity

Question 53

What change in muscle tissue do muscle spindle fibers monitor?

Answer 53

Length