04 - Flexibility Training Concepts Flashcards
The general purposes of flexibility training are:
- Correct muscle imbalances
- Increase joint range of motion
- Decrease muscle hypertonicity (increased passive stiffness or tightness)
- Relieve joint stress
- Improve the extensibility of the musculotendinous junction
- Maintain the normal functional length of all muscles1,2
What is Flexibility?
The normal extensibility of all soft tissues that allow full range of motion of a joint and optimum neuromuscular efficiency throughout all functional movements.
What should be done before programming a flexibility program?
Movement assessments to identify compensations, limited ROM and excessively tight muscles (overactive).
What are some benefits to flexibility training?
- Decreased chance of injury
- Prevent the development of a muscle imbalance
- Correct existing muscle imbalances
- Improve posture and correct posture distoritions
- Enhance strength, joint range of motion and power
What is the cumulative injury cycle?
A cycle whereby an “injury” will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances.
What are the steps of the cumulative injury cycle?
tissue trauma –> inflammation –> muscle spasm –> adhesions –> altered neuromuscular control –> muscle imbalance
What is Altered reciprocal inhibition?
The concept of muscle inhibition caused by a tight agonist, decreasing the neural drive of its functional antagonist.
What are some common reasons for muscle imbalances?
reduced recovery time, postural stress and delayed regeneration
What happens with altered reciprocal inhibition?
Synergist dominance, altered force couple relationships, arthrokinetic dysfunction, and decreased neuromuscular control.
What is Synergistic dominance?
The neuromuscular phenomenon that occurs when synergists take over the function of a weak or inhibited prime mover.
What is Synergistic dominance?
The neuromuscular phenomenon that occurs when synergists take over the function of a weak or inhibited prime mover.
What is Arthrokinetic dysfunction?
The biomechanical dysfunction in two articular partners that lead to abnormal joint movement (arthrokinematics) and proprioception.
CAUSES OF MUSCLE IMBALANCES
- Pattern overload
- Lack of core strength
- Poor technical skill
- Immobilization
- Aging
- Cumulative trauma
- Decreased recovery and regeneration
following activity - Lack of neuromuscular control
- Repetitive movement
- Postural stress
What are fascicles?
bundles of muscle fibers
What is the functional unit of a muscle?
sarcomere
What are the 4 primary proteins of a muscle fiber?
myosin, actin, troponin and tropomyosin.
What is the thicker myofilament of a myofibril?
myosin
What is the thinner myofilament of a myofibril?
actin
When a motor neuron activates muscle fibers, how many does it activate?
all or nothing
What is the All-or-none principle?
When a muscle fiber is stimulated to contract, the entire fiber contracts completely.
What is the general process for a muscle contraction to occur?
Brain sends a neural impulse –> neural impulse received at a alpha motor neuron –> impulse cross the neuromuscular junction –> causes action potential across the sarcolemma (cell membrane) –> calcium and potassium are released –> actin exposes binding sites –> cross bridges are formed between myosin and actin
The amount of force generated by the whole muscle is dictated by (in regards to the CNS):
the number of fibers recruited, the rate at which the central nervous system (CNS) stimulates the neuron (rate coding), and the fibers the neuron controls.
Connective tissue has what functions?
- Enclose and separate tissues
- Connect dissimilar tissues
- Support and movement
- Energy storage
- Cushion and insulate
- Transport
- Protection
What are two important proteins in connective tissue?
collagen and elastin
Describe collagenous fibers.
Not elastic, very strong and one of the most common proteins in the body
Describe elastin fibers.
a highly extensible protein capable of returning to its initial length after being stretched or compressed
Explain the purpose of tendons?
attach muscle to bones
Explain the purpose of liagments?
connect bones to other bones and fascia
Explain the purpose of fascia?
binds muscles into separate groups
What protective covering surrounds most tissues?
connective tissue
What are the three layers of fascia sheaths?
Epimysium, perimysium and endomysium
Endomysium
The innermost fascial layer that encases individual muscle fibers.
Perimysium
The sheath that binds groups of muscle fibers into fasciculi.
The sheath that binds groups of muscle fibers into fasciculi (bundles of muscle fibers).
Epimysium
The outermost layer of a muscle fiber.
When flexibility is discussed, what is the type of connective tissue that is targeted?
tendons
Why are ligaments not targeted for flexibility training?
By creating larger range of motions at joints would create unstable and unsafe joints which would lead to synergistic dominance, altered movement patterns and cause injury.
What are neurodynamics?
refers to the communication between different parts of the nervous system and to the nervous system’s relationship to the musculoskeletal system
The central nervous system consists of?
the brain and spinal cord
The peripheral nervous system consists of?
includes the spinal nerves, sensory receptors, nerves, ganglia (clusters of nerve cell bodies found throughout the body), and plexuses (bundle of intersecting nerves)
What are the primary parts of the peripheral nervous system?
Primary divisions of the PNS include the sensory division (takes information from the peripheral sensory receptors to the CNS) or the motor division (information from the CNS to effector organs).
The motor division is further divided into the
*somatic nervous system: which delivers information from the CNS to skeletal muscle
*autonomic nervous system: which transmits information from the CNS to smooth muscle, cardiac muscle, and some glands.
the autonomic nervous system is divided into the *sympathetic nervous system (which prepares the body for activity)
*parasympathetic nervous system (which controls resting and vegetative functions).
enteric nervous system controls the digestive tract.
What is the functional unit of the nervous system?
Neuron
What is neural tissue?
nerve tissue
What can change neural tissue?
acute injury (compression), chronic injury (repetitive microtrauma), muscle imbalances, joint dysfunctions, and poor posture
What is a nociceptors?
Pain receptor
What are two important factors that limit flexibility?
Age and immobilization
Atrophy is the loss in?
muscle fiber size
Sarcopenia is a decrease in?
muscle fiber numbers
What is the Integrated Flexibility Continuum?
The full range of flexibility corrective, active, and functional flexibility that must be addressed to counteract muscle atrophy and other physical changes due to aging, immobilization, or injury
What is the primary reason for sarcopenia in older adults?
General decline in motor control skills due to a decrease in activity levels –> that causes myofascial and neural atrophy increases
What further compounds the effects of sarcopenia?
As muscle degrades and is lost (which is flexible) the amount of fibrous connective tissue is lost much slower, which results in even more stiffness.
What are some of the effects of aging with loss of flexibility?
- Muscular atrophy
- Neural atrophy
- Connective tissue hypertrophy
- Increase tissue stiffness
- Tissue dehydration
What happens with immobilization?
a muscle’s resting length and its length–tension properties will change if the muscle is immobilized in a lengthened or shortened position for an extended period of time
What are some of the effects of immobilization?
- Altered length–tension relationships
- Altered force–couple relationships
- Altered arthrokinematics
- Altered neuromuscular control
- Cartilage degeneration
- Loss of ground substance
What are some of the effects with the loss of ground substance?
- Decreased connective tissue lubrication
- Decreased connective tissue inter-fiber distance
- Decreased nutrient diffusion
- Decreased mechanical barrier against bacteria
What is tissue elasticity?
The spring-like behavior of connective tissue that enables the tissue to return to its original shape or size when forces are removed.
Elasticity is similar to a spring. You can compress it or stretch it, and it returns to its normal resting length.
What is tissue elastic limit?
The smallest value of stress required to produce permanent strain in the tissue.
What is tissue plasticity?
The residual or permanent change in connective tissue length due to tissue elongation.
Plasticity is similar to pulling on soft plastic. You can pull it apart and it might not break, but it will never return to its original form.
What is viscoelasticity?
The fluid-like property of connective tissue that allows slow deformation with an imperfect recovery after the deforming forces are removed.
Visoelasticity is similar to a foam pad. If you apply slow pressure to it, deformation will take place. Slowly, it will begin to return to its normal resting shape. Extreme pressure or long periods of pressure will permanently change the shape of the foam pad.
What are three soft tissue properties?
Elasticity
The spring-like behavior of connective tissue that enables the tissue to return to its original shape or size when forces are removed.
Elastic limit
The smallest value of stress required to produce permanent strain in the tissue.
Plasticity
The residual or permanent change in connective tissue length due to tissue elongation.
What is Davis’s Law?
The observation that soft tissue models along the lines of stress.
What is Wolff’s law?
The observation that bone in a healthy person or animal will adapt to the loads under which it is placed.
What % of length is required to elicit a plastic deformation in soft tissue?
3-5%
Tissue overload and microfailure occurs at what % of tissue deformation?
6-10%
Microfailures cause what?
the injury cumulative injury cycle.
What fibrotic adhensions?
a weak inelastic matrix in the connective tissue that decreases normal tissue extensibility, which ultimately result in alterations of normal lengh-tension relationships and muscle imbalances
Since tissue models after lines of stress (Davis’s law), what happens when there are adhesions?
the tissue will re-model with a preference towards the adhesions.
Where does muscle stretching initially occur at?
The sarcomere
Once a muscle is completely stretched, where does any increase in flexibility then come from?
The connective tissue - fascia and tendons
Is scar tissue flexible or inflexible? And how can stretching impact scars?
Scar tissue is inflexible. When stretched, it can be remodeled back into functional lines of stress.
How does stretching impact the neural (nervous) system?
recruitment and rate coding
What is Recruitment?
An impulse transmitted simultaneously over an increasing number of nerve fibers pulling in increasingly more muscle fibers for the task.
What is rate coding?
a time-sensitive feedback mechanism. This is the rate at which any individual nerve fiber transmits impulses per unit of time. As the stretch intensity increases, so does the frequency of impulses being sent to the spinal cord, which will usually result in some form of motor response (stretch reflex).
Where are mechanoreceptors located?
in the musculotendinous unit
What are the three types of mechanoreceptors?
muscle spindles, Golgi Tendon Organs (GTI) and joint mechanorecptors
Where are Golgi tendon organs (GTO) and what do they respond to?
Mechanoreceptors located within the musculotendinous junction that are sensitive to tension and rate of tension change.
Where are Muscle spindles and what do they respond to?
The major sensory organs of the muscle sensitive to change in length and rate of length change. Run inline with the muscle fibers throughout the muscle
Where are joint receptors and what do they respond to?
Inside the joint’s fibrous capsule and ligaments that respond to joint position, movement and pressure changes.
What is Autogenic inhibition?
The inhibitory action to muscle spindles located within the agonist muscle by prolonged GTO stimulation.
What is Myotatic stretch reflex?
A motor response in the spinal cord that results when a muscle is stretched very quickly; the muscle spindle contracts, which in turn stimulates the primary afferent fibers, causing the extrafusal fibers to fire, whereby tension increases in the muscle.
What is an example of the stretch reflex everyone knows?
When a doctor hits the knee cap with a rubber hammer.
What are the three types of flexibility training in the integrated flexibility continuum?
corrective, active and functional flexibiltiy
What is Corrective flexibility?
Stretching techniques designed to correct common postural dysfunctions, muscle imbalances, and joint dysfunctions.
Corrective flexibility training incorporates self-myofascial release (SMR), static stretching, and neuromuscular stretching (NMS).
What is Active flexibility?
Stretching techniques designed to improve soft-tissue extensibility in all planes of motion by employing the neurophysiological principle of reciprocal inhibition.
Active flexibility uses agonists and synergists to actively move a limb through a range of motion, while the functional antagonists are being stretched. Active flexibility incorporates NMS and active isolated stretching.70–72
What is Functional flexibility?
Stretching techniques designed to improve multiplanar soft tissue extensibility and provide optimum neuromuscular control throughout that full range of motion, while performing functional movements that use the body’s muscles to control the speed, direction, and intensity of the stretch.
Walking lunges with a rotation is a good example of a functional flexibility exercise. Dynamic stretching.
What is Self-myofascial release
A flexibility technique that focuses on the neural and fascial systems in the body.
Once a sensitive region has been identified, a foam roller is held on that region for?
30-60 seconds
SMR (foam rolling) concentrates on alleviating?
myofascial trigger points and areas of hyper-irritability located within a band of muscle
What muscle is being targeted with the SMR with a foam roller?
calves
What muscle is being targeted with the SMR with a foam roller?
Peroneals
What muscle is being targeted with the SMR with a foam roller?
Piriformis
What muscle is being targeted with the SMR with a foam roller?
Tensor Fasciae Latae (TFL)
What muscle is being targeted with the SMR with a foam roller?
adductors
What muscle is being targeted with the SMR with a foam roller?
quadriceps
What muscle is being targeted with the SMR with a foam roller?
hamstrings
What muscle is being targeted with the SMR with a foam roller?
thoracic spine and muscles
What muscle is being targeted with the SMR with a foam roller?
latissimus dorsi
SMR focus on what to help improve soft tissue extensibility?
autogenic inhibition
Static stretching focuses on what to improve tissue extensibility?
low-force and long duration movements
How does static stretching increase tissue extensibility from a physiological standpoint?
using autogenic inhibition to decrease muscle spindle activity and motor neuron excitability. Requires holds for 30 seconds at the first point of resistance or physical barrier.
What muscle is being targeted with the static stretch?
gastrocnemius
What muscle is being targeted with the static stretch?
soleus
What muscle is being targeted with the static stretch?
standing adductor
What muscle is being targeted with the static stretch?
90-90 hamstring
What muscle is being targeted with the static stretch?
supine bicep femoris
What muscle is being targeted with the static stretch?
standing bicep femoris
What muscle is being targeted with the static stretch?
adductor magnus
What muscle is being targeted with the static stretch?
kneeling hip flexor
What muscle is being targeted with the static stretch?
standing hip flexor
What muscle is being targeted with the static stretch?
standing TFL
What muscle is being targeted with the static stretch?
supine piriformis
What muscle is being targeted with the static stretch?
Figure 4 stretch
Glutes (medius) and piriformis
What muscle is being targeted with the static stretch?
latissimus dorsi
What muscle is being targeted with the static stretch?
posterior shoulder
What muscle is being targeted with the static stretch?
upper trapezius
What muscle is being targeted with the static stretch?
Levator Scapulae
What muscle is being targeted with the static stretch?
Sternocleidomastoid
What is Active-isolated stretching?
Using agonists and synergists to dynamically move the joint through a range of motion.
How does active-isolated stretching work from a physiological standpoint?
creates reciprocal inhibition of the functional antagonists that results in greater ranges of motion. The supine straight-leg raise stretch uses the quadriceps and hip flexors to stretch the hamstrings and is an example of active stretching
What type rep scheme and tempo would be used for active-isolated stretching?
5-10 reps holding the stretched position for 1-2 seconds.
What active-isolation stretch is being performed?
Gastrocnemius (supination/pronation)
What active-isolation stretch is being performed?
Standing adductor
What active-isolation stretch is being performed?
Adductor magnus
What active-isolation stretch is being performed?
Kneeling hip flexor
What active-isolation stretch is being performed?
Standing TFL
What active-isolation stretch is being performed?
90-90 Hamstring
What active-isolation stretch is being performed?
Supine biceps femoris
When\how should static stretching be used prior to strength training or a competition?
Only used to determine overly tight/active muscles. It is contraindicated prior to maximal use activities unless muscle imbalances are present.
If static stretching is done before a workout, what should be done next?
active-isolated and\or dynamic stretching to raise neuromuscular efficiency.
When is static stretching best to be used?
Post workout to bring muscles back to optimal resting-length relationships.
When can active-isolated or dynamic stretching be used?
By themselves prior to a workout or competition if no imbalances are present.
Prior to activities requiring maximal effort.
After static stretching (muscle imbalances present) and prior to workout or comp.
What active-isolation stretch is being performed?
Latissimus dorsi
What active-isolation stretch is being performed?
Upper trapezius
When should PNF\NMS be used?
Prior to a workout to determine tight\overactive muscles.
Post workout to return muscles to optimal resting-length relationships.
NMS stretching is known as?
neuromuscular stretching or Proprioceptive Neuromuscular Facilitation (PNF)
NMS\PNF works how from a physiological standpoint?
mechanisms of autogenic inhibition and reciprocal inhibition
Give an example of how NMS\PNF tempo?
The basis for NMS involves the sports performance professional passively moving the limb until the first resistance barrier is noted. The athlete then applies an agonistic contraction of 25% maximal resistance lasting 7–15 seconds. After relaxation of the brief isometric contraction, the limb is moved into the newly created range of motion, with assistance from the individual, and held for 30 seconds. This is repeated three times.
If the stretch is not held for at least 15–20 seconds, the athlete may get into the habit of rushing the stretching and forcing themselves past the point of safe lengthening.
How is NMS\PNF stretching performed?
with a professional
What is Dynamic stretching?
Use of a muscle’s own force production and momentum to take a joint through the full available range of motion.
What NMS\PNF stretch is being performed?
calves
What NMS\PNF stretch is being performed?
Hip flexors
What NMS\PNF stretch is being performed?
Bicep femoris
What NMS\PNF stretch is being performed?
Piriformis
What dynamic stretch is being performed?
Lunge with rotation
What dynamic stretch is being performed?
Prisoner squat
What dynamic stretch is being performed?
Push-up with rotation
What dynamic stretch is being performed?
Medicine ball rotation
What dynamic stretch is being performed?
Medicine ball lift and chop
What dynamic stretch is being performed?
Front lunge with reach
What dynamic stretch is being performed?
Side lunge with reach
What dynamic stretch is being performed?
Turning lunge with reach
What dynamic stretch is being performed?
Tube walking
What dynamic stretch is being performed?
Scorpion
What dynamic stretch is being performed?
Iron cross
What dynamic stretch is being performed?
Single-leg squat touchdown
What dynamic stretch is being performed?
Leg swings, front to back
What dynamic stretch is being performed?
Leg swings, side to side
Using one sentence, describe static, dynamic-isolated, NMS\PNF and dynamic stretching
- Static stretching (holding a stretch at end-range or first resistance barrier for 30 seconds).
- Proprioceptive neuromuscular facilitation (PNF)/NMS (stretching using a form of contraction and relaxation of agonist muscle).
- Active-isolated stretching (moving into and out of a range of motion and holding the end range no longer than 1 or 2 seconds).
- Dynamic stretching (using the strength of a muscle to move a joint through a full range of motion without compensation).
According to most studies, what form of stretching produces the larges results in ROM and flexibility?
Neuromuscular stretching \ proprioceptive neuromuscular facilitation
At what point does static stretching typically take away from performance?
Stretches lasting longer than 60 seconds appear to consistently impair strength and power performance, while stretches of shorter durations may not.
In fact, whether assisted or self-applied, even short bouts of static stretching (15-second holds with 15-second relaxation times) reduced strength approximately 7–8% in the muscles tested .
Static stretching should only be done before workouts and comp if overtight or muscle imbalances are found. Should be performed post workout to elicit ROM and recovery gains.
Does SMR (self myofascial release) degrade performance?
no - none
