Chapter 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

Sarcopenia

Answer 3

a decrease in muscle fiber numbers

Question 4

Cumulative injury cycle

Answer 4

a 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

CAUSES OF MUSCLE IMBALANCES

Answer 9

• 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 10

All-or-none principle

Answer 10

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

Question 11

Elasticity

Answer 11

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

Question 12

Elastic limit

Answer 12

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

Question 13

Plasticity

Answer 13

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

Question 14

Viscoelasticity

Answer 14

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

Question 15

Davis’ law

Answer 15

soft tissue models along the lines of stress

Question 16

Wolff’s law

Answer 16

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

Question 17

Golgi tendon organs (GTO)

Answer 17

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

Question 18

Muscle spindles

Answer 18

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

Question 19

Joint receptors

Answer 19

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

Question 20

Autogenic inhibition

Answer 20

inhibitory action to muscle spindles from prolonged GTO stimulation

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 a 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 a foam roller, hold for 30 seconds

Question 27

Static stretching

Answer 27

low-force, long-duration movements; utilizes autogenic inhibition; take a 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 the first point of resistance and athlete applies isometric contraction for 7-15 seconds, the athlete then relaxes letting limb move into a 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

STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT

Answer 31

1. As a warm-up, static stretching prior to a strength training routine or competition should only be used on areas that are determined as tight/overactive from the assessment process.

Question 32

STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT

Answer 32

2. Static stretching, if incorporated before a strength workout or as a warm-up prior to competition, should be followed by active-isolated and/or dynamic stretching to improve neuromuscular efficiency.

Question 33

STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT

Answer 33

3. Static stretching should be used post-workout or event to return muscles to normal resting lengths and should be performed on the major muscles used during the workout or event.

Question 34

STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT

Answer 34

4. Static stretching is contraindicated prior to activities requiring maximal effort unless muscle imbalances are present.

Question 35

STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT

Answer 35

5. Active-isolated and/or dynamic stretching can be used: a. As a warm-up by themselves if no muscle imbalances are present. b. As a warm-up after static stretching if muscle imbalances are present. c. Prior to activities requiring maximal effort.