CHAPTER 7 Flashcards
Flexibility (30 cards)
FLEXIBILITY
The normal extensibility of all soft tissues that allows the full range of motion of a joint.
EXTENSIBILITY
Capability to be elongated or stretched.
DYNAMIC RANGE OF MOTION
The combination of flexibility and the nervous system’s ability to control this range of
motion efficiently.
NEUROMUSCULAR EFFICIENCY
The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to
work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of
motion.
POSTURAL DISTORION PATTERS
Predictable patterns of muscle imbalances.
REALTIVE FLEXIBILITY
The tendency of the body to seek the path of least resistance during functional movement
patterns.
EXAMPLE:
Squat with feet rotated outward (7.2)
Overhead shoulder press with lumbar extensions (arch back) (7.3)
MUSCLE IMBALANCE
Alteration of muscle length surrounding a joint
RECIPROCAL INHIBITION
The simultaneous contraction of one muscle and the relaxation of its antagonist to allow
movement to take place.
ALTERED RECIPROCAL INHIBITION
The concept of muscle inhibition, caused by a tight agonist, which inhibits its
functional antagonist.
SYNERGISTIC DOMINANCE
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.
ARTHROKINEMATICS
The motions of joints in the body.
ARTHROKINEMATIC DYSFUNCTION
Altered forces at the joint that result in abnormal muscular activity and impaired
neuromuscular communication at the joint.
AUTOGENIC INHIBTION
The process by which neural impulses are greater than the impulses that cause muscles to
contract, providing an inhibitory effect to the muscle spindles.
- Autogenic Inhibition - occurs when performing SMS.
PATTERN OVERLOAD
Consistently repeating the same pattern of motion which may place abnormal stresses on the
body.
DAVIS LAW
Soft tissue models along the lines of stress.
STATITC STRETCHING
The process of passively taking a muscle to the point of tension and holding the stretch for a
minimum of 30 seconds.
EXAMPLES:
- Gastrocnemius stretch
- Kneeling hip flexor stretch
- Standing adductor stretch
- Pectoral wall stretch
ACTIVE-ISOLATED STRETCHING
The process of using agonists and synergists to dynamically move the joint into a range
of motion.
EXAMPLES:
- Active Spine Biceps femoris stretch
- Active kneeling quadriceps stretch
- Active standing adductor stretch
- Active pectoral wall stretch
DYNAMIC STRETCHING
The active extension of a muscle, using force production and momentum to move the joint
through a full available range of motion.
EXAMPLES:
- Prisoner squats
- Multiplanar lunges
- Single leg squat touchdowns
- Tube Walking
- Medicine ball lift and chop
CORRECTIVE FLEXIBILITY
It is good to use this type of flexibility in order to increase the range of motion at the joints, improve muscular imbalances/posture and corrected joint movement. These stretches should be held for 20 to 30 seconds. Myofascial release and static stretching are forms of flexibility training.
TYPE OF STRETCHING:
SMR - Gastrocneminus/Soleus (calves)
SMR - Adductors (inner thigh)
SMR- Latissimus Dorsi (under the shoulder)
STATIC STRECHING-
SS- Gastrocneminus/Soleus (calves)
SS - Adductors (inner thigh)
SS- Latissimus Dorsi (under the shoulder)
ACTIVE FLEXIBILITY
This type of flexibility training is for preparing muscles to be used during exercise. Not only does it stretch your muscles, but it also warms them up and prepares them for activity. To perform it you take the joint to its end range of motion and keep it there for approximately two seconds. Repeat this process approximately five times. Self-myofascial release, as well as active isolated stretching, promote active flexibility.
TYPE OF STRETCHING:
SMR - Adductors (inner thigh)
SMR - Latissimus Dorsi (under the shoulder)
SMR- Thoracic Spine
ACTIVE - Adductors (inner thigh) - Stretch
ACTIVE - Latissimus Dorsi (under the shoulder) - Stretch
ACTIVE - Pectoral Wall- Stretch
FUNCTIONAL FLEXIBILITY
This type of flexibility training is typically used in the power level of the optimum performance training model. It has a high demand on the soft tissue and neuromuscular extensibility. It moves the joint through its full range of motion while executing exercises. For example the lunge to the side bend. Dynamic stretching, as well as self-myofascial release, promote functional flexibility.
TYPE OF STRETCHING:
SMR - Gastrocneminus/Soleus (calves)
SMR - TL/IT Band
SMR- Latissimus Dorsi (under the shoulder)
DYNAMIC - Prisoner Squat
DYNAMIC - Multiplayer Lunge
DYNAMIC - Tube walking: side to side
DYNAMIC: Medicine ball lift and chop
THE STATIC STRETCHING SUMMARY
Stretches are held for 30 seconds in order to help relax mechanoreceptors through autogenic inhibition. This allows for a wider range of motion to eventually be achieved both chronically and acutely. This style of stretching can prevent deviations in one’s posture. The muscle spindle is deactivated by stretching in this manner.
- Performed daily increases flexibility in the stretched muscle
THE ACTIVE ISOLATED STRETCHING SUMMARY
By performing active isolated stretching and holding it for approximately two seconds and approximately five times repetitively you use reciprocal inhibition to lengthen and prepare your muscles for activity (in the short term). Is recommended to stretch all muscles this way (especially the tight muscles that are overactive).
- Effective for increasing hamstring range of motion
THE DYNAMIC STRETCHING SUMMARY
This moves your body through a full range of motion. This uses reciprocal inhibition to extend the range of motion of the joint. This is for use for an exercise routine in the power level of the optimum performance training model.
- Increase flexibility with optimal neuromuscular control.
