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NASM CPT EXAM STUDY GUIDE > CH.7 FLEXIBILITY TRAINING CONCEPTS > Flashcards

CH.7 FLEXIBILITY TRAINING CONCEPTS Flashcards

1
Q

IMPORTANT WAY TO HELP AID IN PREVENTING AND TREATING VARIOUS NEUROMUSCULAR INJURIES

A

FLEXIBILITY TRAINING

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2
Q

NORMAL EXTENSIBILITY OF ALL SOFT TISSUES THAT ALLOWS FULL RANGE OF MOTION OF A JOINT

A

FLEXIBILITY

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3
Q

CAPABILITY TO BE ELONGATED OR STRETCHED

A

EXTENSIBILITY

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4
Q

DICTATED BY NORMAL EXTENSIBILITY OF ALL SOFT TISSUES SURROUNDING IT

A

RANGE OF MOTION (ROM) OF JOINT

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5
Q

COMBINATION OF FLEXIBILITY AND NERVOUS SYSTEMS ABILITY TO CONTROL RANGE OF MOTION EFFICIENTLY

A

DYNAMIC RANGE OF MOTION

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6
Q

ABILITY OF NEUROMUSCULAR SYSTEM TO ALLOW AGONISTS, ANTAGONIST AND STABILIZERS TO WORK SYNGERGISTICALLY TO PRODUCE, REDUCE AND DYNAMICALLY STABILIZE ENTIRE KINETIC CHAIN IN ALL 3 PLANES OF MOTION

A

NEUROMUSCULAR EFFICIENCY

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7
Q

FACTORS THAT INFLUENCE FLEXIBILITY

A 
GENETICS
CONNECTIVE TISSUE ELASTICITY
COMPOSITION OF TENDONS OR SKIN SURROUNDING JOINT 
JOINT STRUCTURE 
STRENGTH OF OPPOSING MUSCLE GROUPS 
BODY COMPOSITION 
SEX AND AGE 
ACTIVITY LEVEL 
PREVIOUS INJURIES 
REPETITIVE MOVEMENTS (PATTERN OVERLOAD)
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8
Q

FOR OPTIMAL NEUROMUSCULAR EFFICIENCY, MUST HAVE PROPER WHAT ?

A

FLEXIBILITY IN ALL 3 PLANES OF MOTION

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9
Q

FLEXIBILITY REQUIRES WHAT 3 THINGS ?

A

EXTENSIBILITY -> DYNAMIC ROM -> NEUROMUSCULAR EFFICIENCY

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10
Q

COMPRISES MUSCULAR, SKELETAL AND NERVOUS SYSTEM; KNOWN AS KINETIC CHAIN

A

HUMAN MOVEMENT SYSTEM (HMS)

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11
Q

IF ONE OR MORE SEGMENTS OF HMS ARE MISALIGNED AND NOT FUNCTIONING PROPERLY, WHAT MAY DEVELOP ?

A

PREDICTABLE PATTERNS OF DYSFUNCTION

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12
Q

PREDICTABLE PATTERNS OF MUSCLE IMBALANCES

A

POSTURAL DISTORTION PATTERNS

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13
Q

LEAD TO DECREASED NEUROMUSCULAR EFFICIENCY AND TISSUE OVERLOAD

A

POSTURAL DISTORTION PATTERNS

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14
Q

REPRESENTED BY LACK OF STRUCTURAL INTEGRITY, RESULTING FROM DECREASED FUNCTIONING OF ONE (OR MORE) COMPONENTS OF HMS

A

POSTURAL DISTORTION PATTERNS (POOR STATIC OR DYNAMIC POSTURE)

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15
Q

LACK OF STRUCTURAL INTEGRITY CAN RESULT IN WHAT ?

A

ALTERED LENGTH TENSION RELATIONSHIP (ALTERED MUSCLE LENGTHS), ALTERED FORCE COUPLE RELATIONSHIPS (ALTERED MUSCLE ACTIVATION), AND ALTERED ARTHORKINEMATICS (JOINT MOTION)

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16
Q

ULTIMATE GOAL OF HMS

A

MAINTAIN HOMEOSTASIS (DYNAMIC POSTURAL EQUILIBRIUM)

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17
Q

MUSCLE IMBALANCES -> POOR POSTURE -> IMPROPER MOVEMENT -> INJURY

A

POSTURAL DISTORTION PATTERNS

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18
Q

LATISSIMUS FLEXIBILITY MOVEMENT IN SAGITTAL PLANE

A

PROPER EXTENSIBILITY = PROPER SHOULDER FLEXION

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19
Q

LATISSIMUS FLEXIBILITY MOVEMENT IN FRONTAL PLANE

A

PROPER EXTENSIBILITY = PROPER SHOULDER ABDUCTION

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20
Q

LATISSIMUS FLEXIBILITY MOVEMENT IN TRANSVERSE PLANE

A

PROPER EXTENSIBILITY = PROPER EXTERNAL HUMERUS ROTATION

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21
Q

BICEPS FEMORIS FLEXIBILITY MOVEMENT IN SAGITTAL PLANE

A

PROPER EXTENSIBILITY = PROPER HIP FLEXION, KNEE EXTENSION

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22
Q

BICEPS FEMORIS FLEXIBILITY MOVEMENT IN FRONTAL PLANE

A

PROPER EXTENSIBILITY = PROPER HIP ADDUCTION

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23
Q

BICEPS FEMORIS FLEXIBILITY MOVEMENT IN TRANSVERSE PLANE

A

PROPER EXTENSIBILITY = PROPER HIP AND KNEE INTERNAL ROTATION

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24
Q

GASTROCNEMIUS FLEXIBILITY MOVEMENT IN SAGITTAL PLANE

A

PROPER EXTENSIBILITY = PROPER DORSIFLEXION OF ANKLE

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25
Q

GASTROCNEMIUS FLEXIBILITY MOVEMENT IN FRONTAL PLANE

A

PROPER EXTENSIBILITY = PROPER INVERSION OF CALCANEUS (HEEL BONE)

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26
Q

GASTROCNEMIUS FLEXIBILITY MOVEMENT IN TRANSVERSE PLANE

A

PROPER EXTENSIBILITY = PROPER INTERNAL ROTATION OF FEMUR

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27
Q

TENDENCY OF BODY TO SEEK PATH OF LEAST RESISTANCE DURING FUNCTIONAL MOVEMENT PATTERNS

A

RELATIVE FLEXIBILITY

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28
Q

POOR FLEXIBILITY CAN LEAD TO DEVELOPMENT OF WHAT ?

A

RELATIVE FLEXIBILITY

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29
Q

ALTERATION OF MUSCLE LENGTH SURROUNDING A JOINT

A

MUSCLE IMBALANCE

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30
Q

FORCING COMPENSATION TO OCCUR

A

OVERACTIVE

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31
Q

ALLOWING FOR COMPENSATION TO OCCUR

A

UNDERACTIVE

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32
Q

MECHANISMS THAT CAN CAUSE MUSCLE IMBALANCES

A 
POSTURAL STRESS
EMOTIONAL DURESS
REPETITIVE MOVEMENT 
CUMULATIVE TRAUMA 
POOR TRAINING TECHNIQUE 
LACK OF CORE STRENGTH 
LACK OF NEUROMUSCULAR EFFICIENCY
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33
Q

MUSCLE IMBALANCES MAY BE CAUSED BY WHAT ?

A

ALTERED RECIPROCAL INHIBITION (LENGTH TENSION), SYNERGISTIC DOMINANCE (FORCE COUPLE), ARTHROKINETIC DYSFUNCTION (JOINT MOTION) AND OVERALL DECREASED NEUROMUSCULAR CONTROL

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34
Q

SIMULTANEOUS CONTRACTION OF ONE MUSCLE AND RELAXATION OF ITS ANTAGONIST TO ALLOW MOVEMENT TO TAKE PLACE

A

RECIPROCAL INHIBITION

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35
Q

MUSCLE INHIBITION CAUSED BY TIGHT AGONIST WHICH INHIBITS FUNCTIONAL ANTAGONIST

A

ALTERED RECIPROCAL INHIBITION

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36
Q

NEUROMUSCULAR PHENOMENON THAT OCCURS WHEN INAPPROPRIATE MUSCLES TAKE OVER FUNCTION OF WEAK OR INHIBITED PRIME MOVER

A

SYNERGISTIC DOMINANCE

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37
Q

MOTIONS OF JOINTS IN BODY

A

ARTHROKINEMATICS

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38
Q

ALTERED FORCED AT JOINT THAT RESULT IN ABNORMAL MUSCULAR ACTIVITY AND IMPAIRED NEUROMUSCULAR COMMUNICATION AT JOINT

A

ARTHOKINETIC DYSFUNCTION

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39
Q

BICEPS BRACHII CONTRACTS WHILE TRICEPS BRACHII (ANTAGONIST MUSCLE) RELAXES = ELBOW FLEXION

A

RECIPROCAL INHIBITION

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40
Q

TIGHT PSOAS (HIP FLEXOR) WOULD DECREASE NEURAL DRIVE OF WHAT ?

A

GLUTEUS MAXIMUS (HIP EXTENSOR)

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41
Q

IF A PSOAS IS TIGHT, IT CAN LEAD TO ALTERED WHAT ?

A

RECIPROCAL INHIBITION OF GLUTEUS MAXIMIUS -> INCREASED FORCE OUTPUT OF SYNERGISTS FOR HIP EXTENSION (HAMSTRING COMPLEX, ADDUCTUR MAGNUS) TO COMPENSATE FOR WEAK GLUTEUS MAXIMUS

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42
Q

RESULT OF SYNERGISTIC DOMINANCE IS WHAT ?

A

FAULTY MOVEMENT PATTERNS, LEADING TO ARTHROKINETIC DYSFUNCTION AND EVENTUALLY INJURY

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43
Q

ALTERED JOINT MOTION CAN BE CAUSED BY WHAT ?

A

ALTERED LENGTH TENSION RELATIONSHIP AND FORCE COUPLE RELATIONSHIP WHICH AFFECT JOINT AND CAUSE POOR MOVEMENT EFFICIENCY

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44
Q

LOCATED IN MUSCLES AND TENDONS, HELP DETERMINE MUSCLE BALANCE OR IMBALANCE

A

MECHANORECEPTORS (SENSORY RECEPTORS)

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45
Q

MAJOR SENSORY ORGAN OF MUSCLE; COMPOSED OF MICROSCOPIC FIBERS THAT LIE PARALLEL TO MUSCLE FIBER

A

MUSCLE SPINDLES

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46
Q

HELP RPEVENT MUSCLES FROM STRETCHING TOO FAR OR TOO FAST

A

MUSCLE SPINDLES

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47
Q

WHAT HAPPENS TO THE SPINDLES WHEN A MUSCLE ON ONE SIDE OF JOINT IS LENGTHENED (B/C OF SHORTENED MUSCLE ON OPPOSITE SIDE) ?

A

SPINDLE OF LENGTHENED MUSCLE ARE STRETCHED

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48
Q

WHEN A LENGTHENED MUSCLE IS STRETCHED IT INCREASES WHAT ?

A

INCREASES ECCITEMENT OF MUSCLE SPINDLES AND FURTHER CREATES CONTRACTION (SPASM) RESPONSE

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49
Q

KNEE ADDUCT AND INTERNALLY ROTATE (KNOCK KNEES) DURING SQUAT, UNDERACTIVE MUSCLE

A

GLUTEUS MEDIUS (HIP ABDUCTOR AND EXTERNAL ROTATOR)

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50
Q

KNEE ADDUCT AND INTERNALLY ROTATE (KNOCK KNEES) DURING SQUAT, OVERACTIVE MUSCLE

A

ADDUCTORS (INNER THIGHS) AND TENSOR FASCIA LATAE (HIP FLEXOR AND HIP INTERNAL ROTATOR)

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51
Q

PROCESS BY WHICH NEURAL IMPULSES THAT SENSE TENSION ARE GREATER THAN IMPULSES THAT CAUSE MUSCLES TO CONTRACT, PROVIDING INHIBITORY EFFECT TO MUSCLE SPINDLES

A

AUTOGENIC INHIBITION

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52
Q

LOCATED WITHIN MUSCULOTENDINOUS JUNCTION (POINT WHERE MUSCLE AND TENDON MEET) AND ARE SENSITIVE TO CHANGES IN MUSCULAR TENSION AND RATE OF TENSION CHANGE

A

GOLGI TENDON ORGANS

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53
Q

WHEN EXCITED, WHAT CAUSES MUSCLE TO RELAX, WHICH PREVENTS MUSCLE FROM BEING PLACED UNDER EXCESSIVE STRESS WHICH CAN RESULT IN INJURY ?

A

GOLGI TENDON ORGAN

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54
Q

PROLONGED GOLGI TENDON ORGAN STIMULATION PROVIDES WHAT ?

A

INHIBITORY ACTION TO MUSCLE SPINDLES (LOCATED WITHIN SAME MUSCLE)

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55
Q

PHENOMENON WHERE CONTRACTING MUSCLE IS BEING INHIBITED BY ITS OWN RECEPTORS

A

AUTOGENIC INHIBITION

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56
Q

A MAIN PRINCIPLE USED IN FLEXIBILITY TRAINING, PARTICULARLY WITH STATIC STRETCHING

A

AUTOGENIC INHIBITION

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57
Q

HOLDING STRETCH CREATES TENSION IN MUSCLE -> STIMULATES GTO WHICH OVERRIDES MUSCLE SPINDLE ACTIVITY IN MUSCLE BEING STRETCHED CAUSING WHAT ?

A

RELAXATION IN OVERACTIVE MUSCLE ALLOWING FOR OPTIMAL LENGTHENING OF TISSUE

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58
Q

STRETCHES SHOULD BE HELD LONG ENOUGH FOR GTO TO OVERRIDE WHAT ?

A

SIGNAL FROM MUSCLE SPINDLE (APPROX. 30 SECS)

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59
Q

CONSISTENTLY REPEATING SAME PATTERN OF MOTION, WHICH MAY PLACE ABNORMAL STRESSES ON BODY

A

PATTERN OVERLOAD

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60
Q

FLEXIBILITY TRAINING IS USED FOR WHAT REASONS

A 
CORRECTING MUSCLE IMBALANCES 
INCREASING JOINT ROM 
DECREASING EXCESSIVE TENSION OF MUSCLES 
RELIEVING JOINT STRESS
IMPROVING EXTENSIBILITY OF MUSCULOTENDINOUS JUNCTION 
MAINTAINING NORMAL FUNCTIONAL LENGTH OF MUSCLES 
IMPROVING NEUROMUSCULAR EFFICIENCY 
IMPROVING FUNCTION
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61
Q

CREATE DYSFUNCTION WITHIN CONNECTIVE TISSUE OF BODY

A

POOR POSTURE AND REPETITIVE MOVEMENTS

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62
Q

ANY TRAUMA TO TISSUE OF BODY CREATES WHAT ?

A

INFLAMMATION

63
Q

ACTIVATES BODYS PAIN RECEPTORS AND INITIATES PROTECTIVE MECHANISM, INCREASING MUSCLE TENSION OR CAUSING MUSCLE SPASM

A

INFLAMMATION

64
Q

HEIGHTENED ACTIVITY OF MUSCLE SPINDLES CREATE WHAT AND LEAD TO FORMATION OF WHAT ?

A

MICROSPASM LEAD TO FORMATION OF ADHESIONS (KNOTS)

65
Q

ADHESION FORM WEAK, INELASTIC MATRIX (INABILITY TO STRETCH) WHICH DECREASES WHAT ?

A

NORMAL ELASTICITY OF SOFT TISSUE RESULTING IN ALTERED LENGTH TENSION (RECIPROCAL INHIBITION), ALTERED FORCE COUPLE RELATIONSHIPS (SYNERGISTIC DOMINANCE) AND ARTHROKINETIC DYSFUNCTION (ALTERED JOINT MOTION)

66
Q

CUMULATIVE INJURY CYCLE

A

TISSUE TRAUMA -> INFLAMMATION -> MUSCLE SPASM -> ADHESIONS -> ALTERED NEUROMUSCULAR CONTROL -> MUSCLE IMBALANCE

67
Q

STATES SOFT TISSUE MODELS ALONG LINES OF STRESS

A

DAVIS LAW

68
Q

T OR F: SOFT TISSUE IS REMODELED (REBUILT) WITH AN INELASTIC COLLAGEN MATRIX THAT FORMS IN A RANDOM FASHION; DOES NOT RUN IN THE SAME DIRECTION AS MUSCLE FIBERS

A

TRUE

69
Q

IF A MUSCLE IS IN CONSTANT SHORTENED STATE (SUCH AS A HIP FLEXOR MUSCULATURE WHEN SITTING FOR PROLONGED TIMES) IT WILL DEMONSTRATE WHAT AND LEAD TO WHAT ?

A

POOR NEUROMUSCULAR EFFICIENCY (RESULT OF ALTERED LENGTH TENSION AND FORCE COUPLE RELATIONSHIPS) AND WILL AFFECT JOINT MOTION (ANKLE, KNEE, HIP, AND LUMBAR SPINE) AND ALTER MOVEMENT PATTERNS (LEADING TO SYNERGISTIC DOMINANCE)

70
Q

WILL FORM ALONG SAME LINES OF STRESS CREATED BY ALTERED MUSCLE MOVEMENTS

A

INELASTIC COLLAGEN MATRIX

71
Q

NEWLY FORMED INELASTIC CONNECTIVE TISSUE FORMS ALONG ALTERED PATTERNS REDUCING WHAT ?

A

ABILITY OF MUSCLE TO EXTEND AND MOVE IN PROPER MANNER

72
Q

USED TO RESTORE NORMAL EXTENSIBILITY OF ENTIRE SOFT TISSUE COMPLEX

A

INTEGRATED FLEXIBILITY TRAINING

73
Q

3 PHASES OF FLEXIBILITY TRAINING WITHIN OPT MODEL

A

CORRECTIVE, ACTIVE, FUNCTIONAL

74
Q

FLEXIBILITY TECHNIQUES SHOULD ONLY BE PERFORMED ON TISSUES THAT HAVE BEEN IDENTIFIED AS WHAT ?

A

AS OVERACTIVE (TIGHT) DURING ASSESSMENT PROCESS

75
Q

DESIGNED TO INCREASED JOINT ROM, IMPROVE MUSCLE IMBALANCES AND CORRECT ALTERED JOINT MOTION

A

CORRECTIVE FLEXIBILITY

76
Q

INCLUDES SELF MYOFASCIAL RELEASE (FOAM ROLL) TECHNIQUES AND STATIC STRETCHING

A

CORRECTIVE FLEXIBILITY

77
Q

USES PRINCIPLE OF AUTOGENIC INHIBITION TO CAUSE MUSCLE RELAXATION

A

SELF MYOFASCIAL RELEASE

78
Q

USES EITHER AUTOGENIC INHIBITION OR RECIPROCAL INHIBITION TO INCREASE MUSCLE LENGTH DEPENDING ON HOW THE STRETCH IS PERFORMED

A

STATIC STRETCHING

79
Q

CORRECTIVE FLEXIBILITY IS APPROPRIATE FOR WHAT PHASE OF OPT MODEL ?

A

STABILIZATION (PHASE 1)

80
Q

USES SELF MYOFASCIAL RELEASE AND ACTIVE ISOLATED STRETCHING TECHNIQUES

A

ACTIVE FLEXIBILITY

81
Q

DESIGNED TO IMPROVE EXTENSIBILITY OF SOFT TISSUE AND INCREASE NEUROMUSCULAR EFFICIENCY BY USING RECIPROCAL INHIBITION

A

ACTIVE FLEXIBILITY

82
Q

ALLOWS FOR AGONIST AND SYNERGIST MUSCLES TO MOVE A LIMB THROUGH FULL RANGE OF MOTION WHILE FUNCTIONAL ANTAGONIST ARE BEING STRETCHED

A

ACTIVE ISOLATED STRETCHING

83
Q

ACTIVE FLEXIBILITY STRETCHING WOULD BE APPROPRIATE AT WHAT PHASE OF OPT MODEL?

A

STRENGTH LEVEL (PHASE 2,3,4)

84
Q

USES SELF MYOFASCIAL RELEASE TECHNIQUES AND DYNAMIC STRETCHING

A

FUNCTIONAL FLEXIBILITY

85
Q

REQUIRED INTEGRATED, MULTIPLANAR SOFT TISSUE EXTENSIBILITY, WITH OPTIMAL NEUROMUSCULAR CONTROL, THROUGH FULL ROM OR ESSENTIALLY MOVEMENT WITHOUT COMPENSATIONS

A

DYNAMIC STRETCHING

86
Q

IF A CLIENT IS COMPENSATING WHEN PERFORMING DYNAMIC STRETCHES DURING TRAINING, THEN THEY SHOULD WHAT?

A

BE REGRESSED TO ACTIVE OR CORRECTIVE FLEXIBILITY

87
Q

THIS FORM OF FLEXIBILITY APPROPRIATE AT POWER LEVER (PHASE 5) OF OPT MODEL OR BEFORE ATHLETIC COMPETITION

A

FUNCTIONAL FLEXIBILITY

88
Q

T OR F: ALL FUNCTIONAL MOVEMENTS OCCUR IN ALL 3 PLANES AND INJURIES MOST OFTEN OCCUR IN SAGITTAL PLANE

A

FALSE: OCCUR IN ALL 3 PLANES AND INJURIES OCCUR IN TRANSVERSE PLANE

89
Q

HELP CORRECT EXISTING MUSCLE IMBALANCES, REDUCE TRIGGER POINTS (KNOTS WITHIN MUSCLE) AND INHIBIT OVERACTIVE MUSCULATURE; CAN BE USED BEFORE EXERCISE AS WELL AS AFTER EXERCISE

A

SELF MYOFASCIAL RELEASE (SMR)

90
Q

USED TO CORRECT EXISTING MUSCLE IMBALANCES AND LENGTHEN OVERACTIVE (TIGHT) MUSCULATURE; CAN BE USED BEFORE OR AFTER EXERCISE

A

STATIC STRETCHING

91
Q

WHEN PERFORMED DAILY, CAN CAUSE INCREASED FLEXIBILITY IN STRETCHED MUSCLE

A

STATIC STRETCHING

92
Q

STRETCHING TECHNIQUE THAT FOCUSES ON NEURAL SYSTEM AND FASCIAL SYSTEM IN BODY (OR FIBROUS TISSUE THAT SURROUNDS AND SEPARATES MUSCLE TISSUE)

A

SALF MYOFASCIAL RELEASE

93
Q

BY APPLYING WHAT TO ADHESION (KNOT) THE ELASTIC MUSCLE FIBERS ARE ALTERED FROM BUNDLED POSITION INTO STRAIGHTER ALIGNMENT WITH DIRECTION OF MUSCLE OR FASCIA ?

A

APPLY GENTLE FORCE

94
Q

GENTLE PRESSURE FROM FOAM ROLLING CAN STIMULATE WHAT AND CREATE WHAT ?

A

STIMULATE GOLGI TENDON ORGAN AND CREATE AUTOGENIC INHIBITION, DECREASING MUSCLE SPINDLE EXCITATION AND RELEASING HYPERTONICITY (TENSION) OF UNDERLYING MUSCULATURE; GENTLE PRESSURE -> BREAKS UP KNOTS -> RELEASE UNWANTED MUSCULAR TENSION

95
Q

CRUCIAL WHEN PERFORMING SELF MYOFASCIAL RELEASE, MUST FIND TENDER SPOT (INDICATED PRESENCE OF MUSCLE HYPERTONICITY) AND SUSTAIN PRESSURE ON THAT SPOT FOR HOW LONG ?

A

MINIMUM OF 30 SECS

96
Q

HELPS RESTORE BODY BACK TO OPTIMAL LEVEL OF FUNCTION BY RESETTING PROPRIOCEPTIVE MECHANISM OF SOFT TISSUE

A

SELF MYOFASCIAL RELEASE

97
Q

SELF MYOFASCIAL RELEASE IS SUGGESTED TO BE PERFORMED WHEN ?

A

BEFORE STRETCHING, HELPS BREAK UP FASCIAL ADHESION (KNOTS) AND MAY POTENTIALLY IMPROVE TISSUES ABILITY TO LENGTHEN THROUGH STRETCHING TECHNIQUES

98
Q

GASTROCNEMIUS/ SOLEUS (CALVES) MYOFASCIAL RELEASE

A

FOAM UNDER MID CALF
CROSS LEFT OVER RIGHT (OPTIONAL)
SLOWLY ROLL CALF AREA

99
Q

TENSOR FASCIAL LATAE (TFL)/ ILIOTIBIAL (IT) BAND MYOFASCIAL RELEASE

A

LIE ON SIDE
CROSS TOP LEG OVER LOWER LEG
SLOWLY ROLL FROM HIP JOINT TO LATERAL KNEE

100
Q

ADDUCTORS MYOFASCIAL RELEASE

A

LIE PRONE W/ ONE THIGH FLEXED AND ABDUCTED AND FOAM ROLL IN GROIN REGION
SLOWLY ROLL INNER THIGH AREA

101
Q

PIRIFORMIS MYOFASCIAL RELEASE

A

SIT ON TOP OF FOAM ROLL
CROSS ONE FOOT ON OPPOSITE KNEE
LEAN INTO HIP
SLOWLY ROLL ON POSTERIOR HIP AREA

102
Q

LATISSIMUS DORSI MYOFASCAIL RELEASE

A

LIE ON FLOOR ON ONE SIDE WITH ARM CLOSEST TO FLOOR OUTSTRETCHED AND THUMB UPWARD
FOAM UNDER ARM (AXILLARY REGION)
SLOWLY MOVE BACK AND FORTH

103
Q

PROCESS OF PASSIVELY TAKING MUSCLE TO POINT OF TENSION AND HOLDING THE STRETCH FOR MINIMUM OF 30 SECS

A

STATIC STRETCHING

104
Q

TRADITIONAL FORM OF STRETCHING; COMBINES LOW FORCE WITH LONGER DURATION

A

STATIC STRETCHING

105
Q

BY HOLDING A MUSCLE IN A STRETCHED POSITION FOR PROLONGED PERIOD IT STIMULATES AND PRODUCES WHAT ?

A

GTO STIMULATED AND PRODUCES INHIBITORY EFFECT ON MUSCLE SPINDLE (AUTOGENIC INHIBITION); ALLOWS MUSCLE TO RELAX AND PROVIDES BETTER ELONGATION OF MUSCLE

106
Q

T OR F: STATIC STRETCHING SHOULD BE USED TO DECREASE MUSCLE SPINDLE ACTIVITY OF A TIGHT MUSCLE BEFORE AND AFTER ACTIVITY

A

TRUE

107
Q

ATHLETES AND OTHERS ENGAGING IN MAXIMAL EFFORT, EXPLOSIVE ACTIVITIES (HIGH JUMPS, SPRINTING, POWER LIFTING) MAY NOT WANT TO PERFORM WHAT BEFORE THE EVENT UNLESS MUSCLE IMBALANCES ARE PRESENT ?

A

STATIC STRETCHING

108
Q

T OR F: ACUTE STRETCHING, HELD FOR MORE THAN 30 SECS MAY INCREASE STRENGTH AND POWER

A

FALSE; DECREASES STRENGTH AND POWER

109
Q

STATIC GASTROCNEMIUS STRETCH

A

STAND FACING WALL
ONE LEG BACK(GLUTEAL AND QUAD ACTIVATED TO KEEP KNEE IN FULL EXTENSION)
REAR FOOT FLAT LEAN FORWARD
(CALF STRETCH ON WALL)

110
Q

STATIC STANDING TFL STRETCH

A

STAGGERED STANCE, FRONT LEG SLIGHTLY BENT REAR LEG STRAIGHT
EXTERNALLY ROTATE BACK LEG
CONTRACT GLUTEAL MUSCLE WHILE ROTATING PELVIS POSTERIORLY

(ONE ARM OVERHEAD STRETCH)

111
Q

STATIC KNEELING HIP FLEXOR STRETCH

A

FRONT BACK LEG 90* KNELT
INTERNALLY ROTATE BACK HIP TO TARGET PSOAS MUSCULATURE OR MAINTAIN NEUTRAL POSITION TO TARGET RECTUS FEMORIS

(KNEELING HIP FLEXOR ARM OVERHEAD STRETCH)

112
Q

STATIC STANDING ADDUCTOR STRETCH

A

STRADDLE STANCE, FEET BEYOND SHOULDER WIDTH
POSTERIORLY ROTATE PELVIS
SIDE LUNG MOTION UNTIL STRETCH IN STRAIGHT LEGS GROIN AREA FELT

(SIDE LUNG STRETCH)

113
Q

STATIC LATISSIUMUS DORSI BALL STRETCH

A

KNEEL IN FRONT OF BALL
ONE ARM ON BALL WITH THUMB POINTED UP
POSTERIORLY ROTATE PELVIS
REACH ARM STRAIGHT OUT BY ROLLING BALL

(ONE ARM BALL ROLL OUT)

114
Q

STATIC PECTORAL STRETCH

A

STAND AGAINST OBJECT AND FORM 90-90* ANGLE WITH ARM
LEAN FORWARD UNTIL STRETCH IN ANTERIOR SHOULDER AND CHEST REGION
MAKE SURE SHOULDERS DO NOT ELEVATE

(CHEST STRETCH ON WALL)

115
Q

SHOULDERS ELEVATING DURING A STATIC PECTORAL STRETCH IS AN EXAMPLE OF WHAT ?

A

RELATIVE FLEXIBILITY AND DECREASES EFFECTIVENESS OF STRETCH

116
Q

STATIC UPPER TRAPEZIUS/ SCALENE STRETCH

A

STAND IN OPTIMAL POSTURE
RETRACT AND DEPRESS SCAPULA ON SIDE BEING STRETCHED
TUCK CHIN AND LATERALLY FLEX HEAD

(NECK STRETCH HEAD TO SIDE)

117
Q

PROCESS OF USING AGONIST AND SYNERGIST TO DYNAMICALLY MOVE JOINT INTO A ROM

A

ACTIVE ISOLATED STRETCH

118
Q

THIS FORM OF STRETCHING INCREASES MOTORNEURON EXCITABILITY CREATING RECIPROCAL INHIBITION OF MUSCLE BEING STRETCHED

A

ACTIVE ISOLATED STRETCH

119
Q

SUGGESTED FOR PREACTIVITY WARM UP (BEFORE SPORTS COMPETITION OR HIGH INTENSITY EXERCISE) AS LONG AS NO POSTURAL DISTORTION PATTERNS ARE PRESENT

A

ACTIVE ISOLATED STRETCHES

120
Q

IF AN INDIVIDUAL POSSESSES MUSCLE IMBALANCES, ACTIVE ISOLATED STRETCHING SHOULD BE PERFORMED WHEN ?

A

AFTER SELF MYOFASCIAL RELEASE AND STATIC STRETCHING FOR MUSCLES DETERMINED AS TIGHT OR OVERACTIVE DURING ASSESSMENT PROCESS

121
Q

REPS AND HOLDS FOR ACTIVE ISOLATION STRETCHES

A

1-2 SETS OF 5-10 REPS

HELD FOR 1-2 SECS EACH

122
Q

ACTIVE STANDING TFL STRETCH

A

STAGGERED STACNE
EXTERNALLY ROTATE BACK LEG
SQUEEZE GLUTEAL MUSCLE ROTATE PELVIS POSTERIORLY
STRIDE FORWARD UNTIL MILD TENSION IN FRONT HIP

123
Q

ACTIVE KNEELING HIP FLEXOR STRETCH

A

KNEE FRONT AND BACK LEG 90*
INTERNALLY ROTATE BACK HIP TO TARGET PSOAS MUSCLE OR MAINTAIN NEUTRAL TO TARGET RECTUS FEMORIS
SQUEEZE GLUTEAL MUSCLE OF SIDE BEING STRETCHED ROTATE PELVIS POSTERIORLY
MOVE FORWARD TILL TENSION, SIDE BEND AND ROTATE POSTERIORLY

(KNEELING HIP FLEXOR STRETCH ARM OVERHEAD)

124
Q

WHY DOES INTERNALLY ROTATING BACK HIP TARGETS PSOAS ?

A

BECAUSE THIS MUSCLE CONCENTRICALLY PERFORMS HIP FLEXION AND EXTERNAL ROTATION

125
Q

ACTIVE STANDING ADDUCTOR STRETCH

A

STRADDLE STANCE MORE THAN SHOULDER WIDTH APART
SIDE LUNGE UNTIL STRETCH IN STRAIGHT LEGS GROIN AREA
KEEP HIP LEVEL WHEN GOING INTO STRETCH

(SIDE LUNG STRETCH)

126
Q

ACTIVE LATISSIMUS DORSI BALL STRETCH

A

KNEEL IN FRONT OF BALL
ONE ARM ON BALL WITH THUMB STRAIGHT UP
MAINTAIN CORE CONTROL, ROLL BALL OUT UNTIL COMFORTABLE STRETCH

127
Q

WHEN PERFORMING AN ACTIVE LATISSIMUS DORSI BALL STRETCH, WHY DO YOU WANT TO MAKE SURE TO INITIATE STRETCH BY GOING INTO A POSTERIOR PELVIC TILT ?

A

WILL TAKE ORIGIN AND INSERTION OF LATISSIMUS DORSI FURTHER APART, ENHANCING STRETCH

128
Q

ACTIVE EXTENSION OF A MUSCLE, USING FORCE PRODUCTION AND MOMENTUM TO MOVE JOINT THROUGH FULL AVAILABLE ROM; USES CONCEPT OF RECIPROCAL INHIBITION TO IMPROVE SOFT TISSUE EXTENSIBILITY

A

DYNAMIC STRETCH

129
Q

REPS AND EXERCISES FOR DYNAMIC STRETCHING

A

1-2 SETS
10-15 REPS
3-10 EXERCISES

130
Q

T OR F: DYNAMIC STRETCHING IS SUGGESTED AS WARM UP BEFORE ATHLETIC ACTIVITY, AS LONG AS NO POSTURAL DISTORTION PATTERNS ARE PRESENT

A

TRUE

131
Q

WHAT IS RECOMMENDED OF CLIENT TO HAVE BEFORE UNDERTAKING AGGRESSIVE DYNAMIC STRETCHING PROGRAM ?

A

HAVE GOOD LEVELS OF TISSUE EXTENSIBILITY, CORE STABILITY AND BALANCE CAPABILITIES

132
Q

PRISONER SQUAT DYNAMIC STRETCH

A

HANDS BEHIND HEAD
SQUAT
EXTEND HIPS, KNEES, ANKLES UP

133
Q

MULTIPLANAR LUNGE WITH REACH DYNAMIC STRETCH

A

STAND IN PROPER ALIGNMENT HANDS ON HIPS
STEP FORWARD (SAGITTAL PLANE) DESCEND INTO LUNGE WHILE REACHING FORWARD
USE HIPS AND THIGH MUSCLES TO PUSH BACK UP
PROGRESS TO SIDE LUNGES WITH REACH (FRONTAL PLANE) OR TURNING LUNGES WITH REACH (TRANSVERSE PLANE)

134
Q

SINGLE LEG SQUAT TOUCHDOWN DYNAMIC STRETCH

A

STAND ON ONE LEG (PRETEND RAISED LEG IS RESTING ON PHONEBOOK)
SQUAT BENDING AT ANKLE, KNEE AND HIP AND REACHING TO OPPOSITE HAND NEAR STANDING LEG TOE

135
Q

TUBE WALKING: SIDE TO SIDE DYNAMIC STRETCH

A

FEET HIP WIDTH APART
FEET STRAIGHT
10 SMALL STEPS SIDEWAYS
WITHOUT ALLOWING KNEES TO CAVE

(BANDED SIDE WALKS)

136
Q

MEDICINE BALL LIFT AND CHOP DYNAMIC STRETCH

A

FEET HIP WIDTH APART
MEDICINE BALL WITH ELBOWS FULLY EXTENDED
ROTATE FROM TRUNK OUTWARD, LIFTING FROM LOW TO HIGH POSITION
HIPS PIVOT ON BACK FOOT

137
Q

TUBE WALKING SIDE TO SIDE IS VERY EFFECTIVE FOR IMPROVING WHAT ?

A

GLUTEUS MEDIUS AND CORE ACTIVATION

138
Q

ALLOWING FOR HIPS TO ROTATE DURING BOTH PORTION OF A MEDICINE BALL LIFT AND CHOP WILL HELP IMPROVE WHAT ?

A

ARTHROKINEMATICS THROUGH LPHC

139
Q

THIS STRETCH CAN PLACE HIGH STRESS ON INSIDE OF KNEE (MEDIAL COLLATERAL LIGAMENT) AND MAY CAUSE PAIN AND STRESS ON KNEECAP (PATELLA)

A

INVERTED HURDLERS STRETCH

140
Q

COMMON POSTURE FROM YOGA, INVERTED NATURE WHERE HEAD IS LOWER THAN HIPS, PLACES HIGH STRESS ON NECK AND SPINE

A

PLOW STRETCH

141
Q

COMMON POSTURE FROM YOGA, INVERTED STRETCH THAT PLACES HIGH STRESS IN NECK, SHOULDER AND SPINE

A

SHOULDER STAND

142
Q

COMMON STRETCH OF HAMSTRING COMPLEX, PLACES VERTEBRAE AND CARTILAGE DISCS IN LOW BACK UNDER HIGH STRESS

A

STRAIGHT LEG TOE TOUCH

143
Q

STRETCH FOR QUADRICEPS AND HIP FLEXORS, HIGH STRESS ON KNEECAP AND OTHER TISSUES ON FRONT OF KNEE JOINT

A

ARCHING QUADRICEPS

ON KNEES KNEELING BACK

144
Q

FOR BEGINNING CLIENTS REQUIRING CORRECTION OF POSTURAL IMBALANCE, WHAT IS RECOMMENDED FOR BEFORE AND AFTER WORKOUTS AND ON OFF DAYS ?

A

CORRECTIVE FLEXIBILITY (SELF MYOFASCIAL RELEASE AND STATIC STRETCHING)

145
Q

CLIENT TRAINING IN HYPERTROPHY PHASE, WHICH PHASE OF FLEXIBILITY CONTINUUM WOULD BE MOST APPROPRIATE ?

A

ACTIVE

146
Q

ACT OF SYNERGISTIC TAKE OVER FUNCTION FOR WEAK OR INHIBITED PRIME MOVER

A

SYNERGISTIC DOMINANCE

147
Q

DURING 40-40 DASH, HAMSTRING COMPLEX BEGINS TO DO MOST WORK FOR WEAK GLUTEUS MAXIMUS, THIS IS AN EXAMPLE OF WHAT ?

A

SYNERGISTIC DOMINANCE

148
Q

T OR F: DYNAMIC STRETCHING SHOULD BE PERFORMED AT A CONTROLLED SPEED

A

TRUE

149
Q

IF A CLIENT KNEES MOVES INWARD DURING OVERHEAD SQUATS, AN EXERCISE TO HELP STRENGTHEN THE UNDERACTIVE MUSCULATURE WOULD BE WHAT ?

A

TUBE WALKING SIDE TO SIDE

150
Q

SINGLE LEG SQUAT TOUCHDOWN IS AN EXAMPLE OF WHAT STRETCH ?

A

DYNAMIC STRETCH

151
Q

T OR F: STRENGTH LEVEL CLIENTS WOULD USE ACTIVE ISOLATED STRETCHING DURING WARM UP

A

TRUE

152
Q

TO PROPERLY STRETCH HAMSTRING DURING AN ACTIVE SUPINE BICEPS FEMORIS STRETCH, YOU NEED TO CONTRACT WHAT DURING KNEE EXTENSION ?

A

QUADRICEPS

153
Q

CONCEPT USED BY DYNAMIC STRETCHING TO IMPROVE SOFT TISSUE EXTENSIBILITY

A

RECIPROCAL INHIBITION

154
Q

INCREASED FORCE OUTPUT OF SYNERGIST FOR HIP EXTENSION TO COMPENSATE FOR WEAK GLUTEUS MAXIMUS IS AN EXAMPLE OF WHAT ?

A

SYNERGISTIC DOMINANCE

NASM CPT EXAM STUDY GUIDE (27 decks)

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