Flexibility Training

Question 0

Capability to be elongated or stretched.

Answer 0

Extensibility

Question 1

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

Answer 1

Flexibility

Question 2

The combination of flexibility and the nervous systems ability to control this range of motion efficiently.

Answer 2

Dynamic range of motion

Question 3

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.

Answer 3

Neuromuscular efficiency

Question 4

Predictable patterns of muscle imbalances

Answer 4

Postural distortion patterns

Question 5

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

Answer 5

Relative flexibility

Question 6

Alteration of muscle length surrounding a joint

Answer 6

Muscle imbalances

Question 7

The simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to take place.

Answer 7

Reciprocal inhibition

Question 8

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

Answer 8

Altered reciprocal inhibition

Question 9

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

Answer 9

Synergistic dominance

Question 10

The motions of joints in the body

Answer 10

Arthrokinematics

Question 11

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

Answer 11

Arthrokinetic dysfunction

Question 12

Helps prevent muscle from stretching too far too fast.

Answer 12

Muscle spindles

Question 13

What can cause a feeling of tightness when the muscle isn’t actually tight?

Answer 13

When a muscle on one side of a joint is lengthened (bc of a shortened muscle on the opposite side), the muscle spindles of the lengthened muscle are stretched. This info is transmitted to the brain, exciting the muscle spindle and causing the muscle fibers of the lengthened muscle to contract.

Question 14

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

Answer 14

Autogenic inhibition

Question 15

Located at the point where the muscle and tendon meet and are sensitive to changes in muscular tension and the rate of tension change.

Answer 15

Golgi tendon organs

Question 16

Describe how autogenic inhibition can be applied to flexibility training.

Answer 16

Holding a stretch for a prolonged period creates tension in the muscle. This tension stimulates the Golgi tendon organ, which overrides muscle spindle activity in the muscle being stretched, causing relaxation in the overactive muscle and allowing for optimal lengthening of the tissue. At 30 sec hold is required to override the muscle spindle signal.

Question 17

Consistently repeating the same pattern of motion, which may place abnormal stresses on the body.

Answer 17

Pattern overload

Question 18

Describe the cumulative injury cycle (6 steps)

Answer 18

Tissue trauma
Inflammation
Muscle spasm
Adhesions
Altered neuromuscular control
Muscle imbalances

Question 19

Law that states that soft tissue models along the lines of stress.

Answer 19

Davis’s law

Question 20

What are the two types of corrective flexibility

Answer 20

Self myofascial release

Static stretching

Question 21

What are the two types of active flexibility

Answer 21

Self myofascial release

Active isolated stretching

Question 22

What are the two types of functional flexibility.

Answer 22

Self myofascial release

Dynamic stretching

Question 23

This method of flexibility training causes muscles fiber to go from a altered bundled position, which causes adhesion, into a straighter alignment with the direction of the muscle or facia. Will also stimulate autogenic inhibition when 30 sec of pressure is applied to these spots.

Answer 23

Myofascial release

Question 24

The process of passively taking a muscle to the point of tension and holding it for a min of 30 sec.

Answer 24

Static stretching

Question 25

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

Answer 25

Active-isolated stretch

Question 26

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

Answer 26

Dynamic stretch

Question 27

Senses muscle tension, relaxes the muscle in response, normal reaction to avoid injury

Answer 27

Golgi tendon organ

Question 28

Senses muscle lengthening, contracts the muscle in response, normal reaction to avoid injury

Answer 28

Muscle spindle fibers