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NASM - Performance Exercise Specialist > 04 - Flexibility Training Concepts > Flashcards

04 - Flexibility Training Concepts Flashcards

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1
Q

The general purposes of flexibility training are:

A
  • 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
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2
Q

What is Flexibility?

A

The normal extensibility of all soft tissues that allow full range of motion of a joint and optimum neuromuscular efficiency throughout all functional movements.

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3
Q

What should be done before programming a flexibility program?

A

Movement assessments to identify compensations, limited ROM and excessively tight muscles (overactive).

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4
Q

What are some benefits to flexibility training?

A
  1. Decreased chance of injury
  2. Prevent the development of a muscle imbalance
  3. Correct existing muscle imbalances
  4. Improve posture and correct posture distoritions
  5. Enhance strength, joint range of motion and power
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5
Q

What is the cumulative injury cycle?

A

A cycle whereby an “injury” will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances.

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6
Q

What are the steps of the cumulative injury cycle?

A

tissue trauma –> inflammation –> muscle spasm –> adhesions –> altered neuromuscular control –> muscle imbalance

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7
Q

What is Altered reciprocal inhibition?

A

The concept of muscle inhibition caused by a tight agonist, decreasing the neural drive of its functional antagonist.

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8
Q

What are some common reasons for muscle imbalances?

A

reduced recovery time, postural stress and delayed regeneration

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9
Q

What happens with altered reciprocal inhibition?

A

Synergist dominance, altered force couple relationships, arthrokinetic dysfunction, and decreased neuromuscular control.

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10
Q

What is Synergistic dominance?

A

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

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11
Q

What is Synergistic dominance?

A

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

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12
Q

What is Arthrokinetic dysfunction?

A

The biomechanical dysfunction in two articular partners that lead to abnormal joint movement (arthrokinematics) and proprioception.

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13
Q

CAUSES OF MUSCLE IMBALANCES

A
  • 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
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14
Q

What are fascicles?

A

bundles of muscle fibers

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15
Q

What is the functional unit of a muscle?

A

sarcomere

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16
Q

What are the 4 primary proteins of a muscle fiber?

A

myosin, actin, troponin and tropomyosin.

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17
Q

What is the thicker myofilament of a myofibril?

A

myosin

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18
Q

What is the thinner myofilament of a myofibril?

A

actin

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19
Q

When a motor neuron activates muscle fibers, how many does it activate?

A

all or nothing

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20
Q

What is the All-or-none principle?

A

When a muscle fiber is stimulated to contract, the entire fiber contracts completely.

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21
Q

What is the general process for a muscle contraction to occur?

A

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

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22
Q

The amount of force generated by the whole muscle is dictated by (in regards to the CNS):

A

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.

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23
Q

Connective tissue has what functions?

A
  • Enclose and separate tissues
  • Connect dissimilar tissues
  • Support and movement
  • Energy storage
  • Cushion and insulate
  • Transport
  • Protection
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24
Q

What are two important proteins in connective tissue?

A

collagen and elastin

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25
Q

Describe collagenous fibers.

A

Not elastic, very strong and one of the most common proteins in the body

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26
Q

Describe elastin fibers.

A

a highly extensible protein capable of returning to its initial length after being stretched or compressed

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27
Q

Explain the purpose of tendons?

A

attach muscle to bones

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28
Q

Explain the purpose of liagments?

A

connect bones to other bones and fascia

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29
Q

Explain the purpose of fascia?

A

binds muscles into separate groups

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30
Q

What protective covering surrounds most tissues?

A

connective tissue

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31
Q

What are the three layers of fascia sheaths?

A

Epimysium, perimysium and endomysium

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32
Q

Endomysium

A

The innermost fascial layer that encases individual muscle fibers.

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33
Q

Perimysium
The sheath that binds groups of muscle fibers into fasciculi.

A

The sheath that binds groups of muscle fibers into fasciculi (bundles of muscle fibers).

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34
Q

Epimysium

A

The outermost layer of a muscle fiber.

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35
Q

When flexibility is discussed, what is the type of connective tissue that is targeted?

A

tendons

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36
Q

Why are ligaments not targeted for flexibility training?

A

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.

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37
Q

What are neurodynamics?

A

refers to the communication between different parts of the nervous system and to the nervous system’s relationship to the musculoskeletal system

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38
Q

The central nervous system consists of?

A

the brain and spinal cord

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39
Q

The peripheral nervous system consists of?

A

includes the spinal nerves, sensory receptors, nerves, ganglia (clusters of nerve cell bodies found throughout the body), and plexuses (bundle of intersecting nerves)

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40
Q

What are the primary parts of the peripheral nervous system?

A

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.

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41
Q

What is the functional unit of the nervous system?

A

Neuron

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42
Q

What is neural tissue?

A

nerve tissue

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43
Q

What can change neural tissue?

A

acute injury (compression), chronic injury (repetitive microtrauma), muscle imbalances, joint dysfunctions, and poor posture

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44
Q

What is a nociceptors?

A

Pain receptor

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45
Q

What are two important factors that limit flexibility?

A

Age and immobilization

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46
Q

Atrophy is the loss in?

A

muscle fiber size

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47
Q

Sarcopenia is a decrease in?

A

muscle fiber numbers

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48
Q

What is the Integrated Flexibility Continuum?

A

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

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49
Q

What is the primary reason for sarcopenia in older adults?

A

General decline in motor control skills due to a decrease in activity levels –> that causes myofascial and neural atrophy increases

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50
Q

What further compounds the effects of sarcopenia?

A

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.

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51
Q

What are some of the effects of aging with loss of flexibility?

A
  1. Muscular atrophy
  2. Neural atrophy
  3. Connective tissue hypertrophy
  4. Increase tissue stiffness
  5. Tissue dehydration
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52
Q

What happens with immobilization?

A

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

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53
Q

What are some of the effects of immobilization?

A
  1. Altered length–tension relationships
  2. Altered force–couple relationships
  3. Altered arthrokinematics
  4. Altered neuromuscular control
  5. Cartilage degeneration
  6. Loss of ground substance
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54
Q

What are some of the effects with the loss of ground substance?

A
  1. Decreased connective tissue lubrication
  2. Decreased connective tissue inter-fiber distance
  3. Decreased nutrient diffusion
  4. Decreased mechanical barrier against bacteria
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55
Q

What is tissue elasticity?

A

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.

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56
Q

What is tissue elastic limit?

A

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

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57
Q

What is tissue plasticity?

A

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.

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58
Q

What is viscoelasticity?

A

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.

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59
Q

What are three soft tissue properties?

A

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.

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60
Q

What is Davis’s Law?

A

The observation that soft tissue models along the lines of stress.

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61
Q

What is Wolff’s law?

A

The observation that bone in a healthy person or animal will adapt to the loads under which it is placed.

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62
Q

What % of length is required to elicit a plastic deformation in soft tissue?

A

3-5%

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63
Q

Tissue overload and microfailure occurs at what % of tissue deformation?

A

6-10%

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64
Q

Microfailures cause what?

A

the injury cumulative injury cycle.

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65
Q

What fibrotic adhensions?

A

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

66
Q

Since tissue models after lines of stress (Davis’s law), what happens when there are adhesions?

A

the tissue will re-model with a preference towards the adhesions.

67
Q

Where does muscle stretching initially occur at?

A

The sarcomere

68
Q

Once a muscle is completely stretched, where does any increase in flexibility then come from?

A

The connective tissue - fascia and tendons

69
Q

Is scar tissue flexible or inflexible? And how can stretching impact scars?

A

Scar tissue is inflexible. When stretched, it can be remodeled back into functional lines of stress.

70
Q

How does stretching impact the neural (nervous) system?

A

recruitment and rate coding

71
Q

What is Recruitment?

A

An impulse transmitted simultaneously over an increasing number of nerve fibers pulling in increasingly more muscle fibers for the task.

72
Q

What is rate coding?

A

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).

73
Q

Where are mechanoreceptors located?

A

in the musculotendinous unit

74
Q

What are the three types of mechanoreceptors?

A

muscle spindles, Golgi Tendon Organs (GTI) and joint mechanorecptors

75
Q

Where are Golgi tendon organs (GTO) and what do they respond to?

A

Mechanoreceptors located within the musculotendinous junction that are sensitive to tension and rate of tension change.

76
Q

Where are Muscle spindles and what do they respond to?

A

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

77
Q

Where are joint receptors and what do they respond to?

A

Inside the joint’s fibrous capsule and ligaments that respond to joint position, movement and pressure changes.

78
Q

What is Autogenic inhibition?

A

The inhibitory action to muscle spindles located within the agonist muscle by prolonged GTO stimulation.

79
Q

What is Myotatic stretch reflex?

A

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.

80
Q

What is an example of the stretch reflex everyone knows?

A

When a doctor hits the knee cap with a rubber hammer.

81
Q

What are the three types of flexibility training in the integrated flexibility continuum?

A

corrective, active and functional flexibiltiy

82
Q

What is Corrective flexibility?

A

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).

83
Q

What is Active flexibility?

A

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

84
Q

What is Functional flexibility?

A

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.

85
Q

What is Self-myofascial release

A

A flexibility technique that focuses on the neural and fascial systems in the body.

86
Q

Once a sensitive region has been identified, a foam roller is held on that region for?

A

30-60 seconds

87
Q

SMR (foam rolling) concentrates on alleviating?

A

myofascial trigger points and areas of hyper-irritability located within a band of muscle

88
Q

What muscle is being targeted with the SMR with a foam roller?

A

calves

89
Q

What muscle is being targeted with the SMR with a foam roller?

A

Peroneals

90
Q

What muscle is being targeted with the SMR with a foam roller?

A

Piriformis

91
Q

What muscle is being targeted with the SMR with a foam roller?

A

Tensor Fasciae Latae (TFL)

92
Q

What muscle is being targeted with the SMR with a foam roller?

A

adductors

93
Q

What muscle is being targeted with the SMR with a foam roller?

A

quadriceps

94
Q

What muscle is being targeted with the SMR with a foam roller?

A

hamstrings

95
Q

What muscle is being targeted with the SMR with a foam roller?

A

thoracic spine and muscles

96
Q

What muscle is being targeted with the SMR with a foam roller?

A

latissimus dorsi

97
Q

SMR focus on what to help improve soft tissue extensibility?

A

autogenic inhibition

98
Q

Static stretching focuses on what to improve tissue extensibility?

A

low-force and long duration movements

99
Q

How does static stretching increase tissue extensibility from a physiological standpoint?

A

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.

100
Q

What muscle is being targeted with the static stretch?

A

gastrocnemius

101
Q

What muscle is being targeted with the static stretch?

A

soleus

102
Q

What muscle is being targeted with the static stretch?

A

standing adductor

103
Q

What muscle is being targeted with the static stretch?

A

90-90 hamstring

104
Q

What muscle is being targeted with the static stretch?

A

supine bicep femoris

105
Q

What muscle is being targeted with the static stretch?

A

standing bicep femoris

106
Q

What muscle is being targeted with the static stretch?

A

adductor magnus

107
Q

What muscle is being targeted with the static stretch?

A

kneeling hip flexor

108
Q

What muscle is being targeted with the static stretch?

A

standing hip flexor

109
Q

What muscle is being targeted with the static stretch?

A

standing TFL

110
Q

What muscle is being targeted with the static stretch?

A

supine piriformis

111
Q

What muscle is being targeted with the static stretch?

A

Figure 4 stretch

Glutes (medius) and piriformis

112
Q

What muscle is being targeted with the static stretch?

A

latissimus dorsi

113
Q

What muscle is being targeted with the static stretch?

A

posterior shoulder

114
Q

What muscle is being targeted with the static stretch?

A

upper trapezius

115
Q

What muscle is being targeted with the static stretch?

A

Levator Scapulae

116
Q

What muscle is being targeted with the static stretch?

A

Sternocleidomastoid

117
Q

What is Active-isolated stretching?

A

Using agonists and synergists to dynamically move the joint through a range of motion.

118
Q

How does active-isolated stretching work from a physiological standpoint?

A

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

119
Q

What type rep scheme and tempo would be used for active-isolated stretching?

A

5-10 reps holding the stretched position for 1-2 seconds.

120
Q

What active-isolation stretch is being performed?

A

Gastrocnemius (supination/pronation)

121
Q

What active-isolation stretch is being performed?

A

Standing adductor

122
Q

What active-isolation stretch is being performed?

A

Adductor magnus

123
Q

What active-isolation stretch is being performed?

A

Kneeling hip flexor

124
Q

What active-isolation stretch is being performed?

A

Standing TFL

125
Q

What active-isolation stretch is being performed?

A

90-90 Hamstring

126
Q

What active-isolation stretch is being performed?

A

Supine biceps femoris

127
Q

When\how should static stretching be used prior to strength training or a competition?

A

Only used to determine overly tight/active muscles. It is contraindicated prior to maximal use activities unless muscle imbalances are present.

128
Q

If static stretching is done before a workout, what should be done next?

A

active-isolated and\or dynamic stretching to raise neuromuscular efficiency.

129
Q

When is static stretching best to be used?

A

Post workout to bring muscles back to optimal resting-length relationships.

130
Q

When can active-isolated or dynamic stretching be used?

A

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.

131
Q

What active-isolation stretch is being performed?

A

Latissimus dorsi

132
Q

What active-isolation stretch is being performed?

A

Upper trapezius

133
Q

When should PNF\NMS be used?

A

Prior to a workout to determine tight\overactive muscles.

Post workout to return muscles to optimal resting-length relationships.

134
Q

NMS stretching is known as?

A

neuromuscular stretching or Proprioceptive Neuromuscular Facilitation (PNF)

135
Q

NMS\PNF works how from a physiological standpoint?

A

mechanisms of autogenic inhibition and reciprocal inhibition

136
Q

Give an example of how NMS\PNF tempo?

A

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.

137
Q

How is NMS\PNF stretching performed?

A

with a professional

138
Q

What is Dynamic stretching?

A

Use of a muscle’s own force production and momentum to take a joint through the full available range of motion.

139
Q

What NMS\PNF stretch is being performed?

A

calves

140
Q

What NMS\PNF stretch is being performed?

A

Hip flexors

141
Q

What NMS\PNF stretch is being performed?

A

Bicep femoris

142
Q

What NMS\PNF stretch is being performed?

A

Piriformis

143
Q

What dynamic stretch is being performed?

A

Lunge with rotation

144
Q

What dynamic stretch is being performed?

A

Prisoner squat

145
Q

What dynamic stretch is being performed?

A

Push-up with rotation

146
Q

What dynamic stretch is being performed?

A

Medicine ball rotation

147
Q

What dynamic stretch is being performed?

A

Medicine ball lift and chop

148
Q

What dynamic stretch is being performed?

A

Front lunge with reach

149
Q

What dynamic stretch is being performed?

A

Side lunge with reach

150
Q

What dynamic stretch is being performed?

A

Turning lunge with reach

151
Q

What dynamic stretch is being performed?

A

Tube walking

152
Q

What dynamic stretch is being performed?

A

Scorpion

153
Q

What dynamic stretch is being performed?

A

Iron cross

154
Q

What dynamic stretch is being performed?

A

Single-leg squat touchdown

155
Q

What dynamic stretch is being performed?

A

Leg swings, front to back

156
Q

What dynamic stretch is being performed?

A

Leg swings, side to side

157
Q

Using one sentence, describe static, dynamic-isolated, NMS\PNF and dynamic stretching

A
  • 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).
158
Q

According to most studies, what form of stretching produces the larges results in ROM and flexibility?

A

Neuromuscular stretching \ proprioceptive neuromuscular facilitation

159
Q

At what point does static stretching typically take away from performance?

A

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.

160
Q

Does SMR (self myofascial release) degrade performance?

A

no - none

NASM - Performance Exercise Specialist (17 decks)

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