14: Flexibility Training Concepts Flashcards

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1
Q

Define Flexibility:

A

Normal extensibility of soft tissues that allows for full ROM of a joint

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2
Q

Define Extensibility:

A

Capability to be elongated or stretched

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3
Q

________: the degree to which specific joints or body segments can move, often measured in degrees

A

Range of Motion

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4
Q

________: optimal flexibility and joint ROM; abiltiy to move freely

A

Mobility

flexibility + joint ROM

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5
Q

Define Myofacial:

A

body’s connective tissue that includes muscles and fascia

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6
Q

_____ _____: Process in which body seeks the path of least resistance during fxnal movements (i.e. squat w/ feet turned out excessively due to limited ankle ROM, shoulder press w/ lumbar arched due to ltd lat extensibility)

A

Relative Flexibility

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7
Q

What 3 systems make up the HMS?

A

Muscular
Skeletal
Nervous

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8
Q

Define Soft tissue:

A

Tissue connecting, supporting, and surrounding bodily structures and organs

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9
Q

_____ _____ patterns: Predictable patterns of muscle imbalances (i.e. poor posture–improper mvmt– injury

A

Postural Distortion

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10
Q

This is when muscles on each side of a joint have altered length-tension relationships

A

Muscle Imbalances

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11
Q

This is the synergistic action of multiple muscles working together to produce mvmt around a joint

A

Force-couple Relationships

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12
Q

List some causes of Muscle Imbalances:

A
postural distortions
repetitive movement
cumulative trauma
emotional duress
poor training techcnique
poor bodily control
biased training patterns
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13
Q

Define Reciprocal inhibition:

A

agonist/antagonist relationship to allow muscles to lengthen

i.e. bicep-tricep

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14
Q

Define Altered Reciprocal Inhibition:

A

Occurs when an overactive agonist muscle decreases neural drive to its fxnal anatagonist

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15
Q

Define Overactive:

A

elevated neural drive causes a muscle to be held in a chronic state of contraction

(Altered Reciprocal Inhibiton)

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16
Q

Define Underactive:

A

muscle experiences neural inhibition and ltd muscle recruitment

(Altered Reciprocal Inhibition)

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17
Q

Define Synergistic Dominance:

A

neural muscular phenomenon that occurs when synergists take over fxn for a weak or inhibited prime mover (agonist)

18
Q

Explain the effects of Altered Reciprocal Inhibition

A

Altered R.I. chagnes force-couple relationships, produces synergistic dominance, and leads to dvlpmnt of faulty mvmt patterns, poor bodily control, and joint dysfxn

19
Q

T/F

the antagonist is the prime mover

A

False!

Agonist

20
Q

Define Altered Length-tension Relationship:

A

When a muscle’s resting length is too short or too long, reducing the amount of force it can produce

21
Q

_____ _____: ability of the NS to recruit correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all 3 planes of motion

A

Neuromuscular Efficiency

22
Q

_____ _____: prolonged GTO stimulation that overrides/inhibits muscle spindles; causing muscle to relax and allow for optimal lengthening

(why holding stretches long enough is important)

A

Autogenic Inhibition

23
Q

Define Lengthening Reaction:

A

neurological cascade of rxns that occur when a muscle is lengthened and allows it to be stretched

24
Q

What reaction do you commonly see in static stretching?

A

Lengthening reaction

25
Q

_____ _____: repeating poor patterns over time, leading to dyfunction or injury

A

Pattern Overload

26
Q

What are 2 potential factors that support the need to impliment flexibility training

A

Pattern Overload

Cumulitive Injury Cycle

27
Q

Define Cumulative Injury Cycle

A

Chain rxn of injury leading to more injury

28
Q

_____: pain receptors located in the skin and fascial connective tissues (connect muscles)

A

Nociceptors

29
Q

This law states that soft tissue models along the lines of stress?

A

Davis’ Law

30
Q

______ _____: complex meshwork of connective tissue, including collagen proteins

A

Collagen Matrix

31
Q

This system is a web of conneting fibers made of connective tissues that are found just under the skin?

A

Fascial System

32
Q

___effect means having a physical effect:

A

Mechanical

33
Q

_______ effect means having an effect on the nervous system:

A

neurophysiological

34
Q

define DOMS:

A

delayed onset muscle soreness

felt 24-72 hours after

35
Q

any medical conditions that could be potentially unsafe for a client:

A

medical precautions

36
Q

define contraindications:

A

specific situations where medication, procedure, or exercise should be avoided

37
Q

define stretch tolerance:

A

the ability to experience physical sensations of stretching to reduce the discomfort felt at the end ROM

38
Q

Define Active Stretching:

A

Stretching that uses agonists and synergysts to dynamically move the joint into a range of motion

(1-2 second hold, repeating for 5-10 reps)

39
Q

Define Dynamic Stretching:

A

Stretching that uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion

40
Q

Define Controversial Stretches and examples:

A

Stretches that have potential for injury risk

  • Inverted Hurdler’s Stretch
  • Plow
  • Shoulder Stand
  • Straight-Leg Toe Touch
  • Arching Quadriceps