Chapter 7 - Flexibility Training

Question 1

Postural distortion patterns

Answer 1

Predictable patterns of muscle imbalances

Question 2

Explain flexibility

Answer 2

The normal extensibility of all soft tissues that allows full range of motion of a joint

Question 3

Predictable patterns of muscle imbalances are called what

Answer 3

Postural distortion patterns

Question 4

Explain extensibility

Answer 4

Capability to be elongated or stretched

Question 5

What is dynamic range of motion

Answer 5

The combination of flexibility and the nervous system’s ability to control this range of motion efficiently

Question 6

Explain Neuromuscular efficiency

Answer 6

The ability of the nervous system to recruit the correct muscles to produce force (concentrically), reduce force (eccentrically), and dynamically stabilize the body structure in all three planes of motion

Question 7

Explain relative flexibility

Answer 7

The tendency of the body to seek the path of least resistance during functional movement patterns

Question 8

Explain muscle imbalances

Answer 8

Alteration of muscle length surrounding a joint

Question 9

Explain reciprocal inhibition

Answer 9

The simultaneous contraction of one muscle and he relation of its antagonist to allow movement to take place

Question 10

Explain reciprocal inhibition

Answer 10

The concept of muscle inhibition, caused by a tight agonist, which inhibits it’s functional antagonist

Question 11

Explain synergistic dominance

Answer 11

The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover

Question 12

Explain arthokinematics

Answer 12

The motions of joints in the body

Question 13

Explain arthokinetic dysfunction

Answer 13

Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint

Question 14

What is the function of muscle spindles

Answer 14

Help prevent muscles from stretching too far or too fast

Question 15

Explain autogenic inhibition

Answer 15

The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, proving an inhibitory effect to the muscle spindles

Question 16

Postural distortion patterns is also known as what?

Answer 16

Poor posture

Question 17

Explain pattern overload

Answer 17

Consistently repeating the same pattern or motion, which may place abnormal stress on the body

Question 18

What is Davis’s law

Answer 18

States bat soft tissue models along the lines of stress

Question 19

Flexibility continuum

Answer 19

Systematic progression for flexibility training

Question 20

What are the 3 phases of flexibility training

Answer 20

Corrective flexibility, active flexibility and functional flexibility (CAF)

Question 21

Corrective flexibility

Answer 21

Corrective flexibility is designed to increase joint ROM. Corrective flexibility includes self-Myofascial release techniques and static stretching.

Question 22

Active Flexibility

Answer 22

Active flexibility uses self-Myofascial release and active isolated stretching techniques. Active-isolated stretching is designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition.

Question 23

Functional flexibility

Answer 23

Functional flexibility uses self-Myofascial release techniques and dynamic stretching. Dynamic stretching requires integrated, multiplayer soft tissue extensibility, with optimal neuromuscular control, through the full range of motion, or essentially movement without any compensations

Question 24

In which Level/phase of the OPT model would Corrective flexibility be used?

Answer 24

Level 1 - Stabilization

Question 25

In which Level of the OPT model would Active flexibility be used?

Answer 25

Level 2 - Strength

Phase 2 - strength endurance
Phase 3 - hyper trophy
Phase 4 - maximal strength

Question 26

In which Level of the OPT model would Functional flexibility be used?

Answer 26

Level 5 - Power

Question 27

Corrective flexibility uses which type of stretch?

Answer 27

Static stretch

Question 28

Active flexibility uses what kind of stretch?

Answer 28

Active-isolated stretching

Question 29

Functional flexibility uses which type of stretch?

Answer 29

Dynamic stretching

Question 30

What is static stretching

Answer 30

The process of passively taking a muscle to the point of tension and holding the stretch for 30 seconds

Question 31

Acute variables for static strectches

Answer 31

1-3 sets

Hold each stretch for 30 seconds

Question 32

Explain active-isolated stretch

Answer 32

The process of using agonist and synergists to dynamically move the joint into a range of motion

Question 33

Acute variables for active-isolated stretching

Answer 33

1-2 sets

Hold each stretch 1-2 seconds for 5-10 repetitions

Question 34

Explain dynamic stretch

Answer 34

The active extension of a muscle using force production and momentum, to move the joint through the full available range of motion