5.14 Flexibility Training

Question 1

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

Answer 1

Flexibility

Question 2

Capability to be elongated or stretched.

Answer 2

extensibility

Question 3

The degree to which specific joints or body segments can move; often measured in degrees.

Answer 3

range of motion

Question 4

Optimal flexibility and joint range of motion; ability to move freely.

Answer 4

mobility

Question 5

The body’s connective tissue that includes muscles and fascia.

Answer 5

Myofascial

Question 6

The process in which the body seeks the path of least resistance during functional movements.

altered movement patterns

Answer 6

relative flexibility

Question 7

The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems.

Answer 7

human movement system (HMS)

Question 8

Tissue connecting, supporting, and surrounding bodily structures and organs.

Answer 8

soft tissue

Question 9

upper kinetic chain

Answer 9

1. shoulder
2. elbow
3. wrist/hand

Question 10

lower kinetic chain

Answer 10

1. hip
2. knee
3. ankle/foot

Question 11

Predictable patterns of muscle imbalances.

(poor static or dynamic posture) are represented by a lack of structural integrity, resulting from decreased functioning of one (or more) components of the

Answer 11

postural distortion patterns

Question 12

The synergistic action of multiple muscles working together to produce movement around a joint.

Answer 12

force couple relationship

Question 13

Movement of a limb that is visible.

Answer 13

osteokinematic

Question 14

The description of joint surface movement; consists of three major types: roll, slide, and spin.

Answer 14

arthokinematics

Question 15

A lack of structural integrity can result in:

Answer 15

1. muscle imbalance
2. altered force-couple relationships
3. altered osteokinematics and arthrokinematics

Question 16

When an agonist (prime mover) receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.

Answer 16

reciprocal inhibition

Question 17

Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.

Answer 17

altered reciprocal inhibition

ex: overactive hip flexor complex decreases neural drive to hip extensor complex (i.e. glutes)
ex: overactive pecs decrease neural drive to mid back muscles (i.e. rhomboids, mid/low traps)

Question 18

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

Answer 18

overactive

Question 19

When a muscle is experiencing neural inhibition and limited neuromuscular recruitment.

Answer 19

underactive

Question 20

The neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist).

Answer 20

synergistic dominance

ex: overactive hip flexors, underactive glutes, synergist recruited is hamstrings

Question 21

three major arthrokinematic joint motions

Answer 21

roll, slide, and glide

Question 22

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

Answer 22

Altered length-tension relationship

Question 23

The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.

Answer 23

neuromuscular efficiency

Question 24

agonist, synergist, stabilizer in lat pulldown

Answer 24

agonist = latissimus dorsi
synergists = rhomboids
stabilizer: rotator cuff

Question 25

Sensory receptors sensitive to change in length of the muscle and the rate of that change. sends info to CNS to help prevent the muscle from stretching too far or too fast (stretch reflex)

Answer 25

muscle spindle

Question 26

Neurological signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening.

Answer 26

stretch reflex

Question 27

A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change.

Answer 27

golgi tendon organ (GTO) The GTO prevents the muscle from being placed under excessive stress, which could result in injury.

Question 28

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 28

Autogenic inhibition

Question 29

Improvements in joint ROM are always due to several factors:

Answer 29

1. Mechanical (muscle and tendon factors affecting compliance or stiffness) 2. Neural (inhibition of the central nervous system to help the muscle relax) 3. Psycho-physiological (stretch tolerance)

Question 30

When a muscle is lengthened, a cascade of neurological reactions occur that allows the muscle to be stretched.

Answer 30

lengthening reaction

Question 31

steps in the lengthening reaction areas are as follows

Answer 31

(1) The muscle is lengthened (or stretched), and the muscle spindle senses the muscle’s length change; (2) the stretch reflex is activated causing the muscle to contract; (3) as the muscle is held at that position for a prolonged period, the muscle spindle's firing frequency decreases resulting in a relaxation response

Question 32

A type of stretch where the muscle is passively lengthened to the point of tension and held for a sustained amount of time.

Answer 32

static stretching

Question 33

where is the lengthening reaction often seen?

Answer 33

static stretching

Question 34

two potential factors that support the need to implement flexibility training:

Answer 34

pattern overload and the cumulative injury cycle

Question 35

Pain receptors located in the skin and fascial connective tissues.

Answer 35

nociceptors

Question 36

States that soft tissue models along the line of stress.

Answer 36

davis's law

Question 37

A complex meshwork of connective tissue, including collagen proteins.

Answer 37

collagen matrix

Question 38

Techniques used for treating and breaking up adhesions of the fascia and the surrounding muscle tissues; examples include foam rolling or self-massage.

Answer 38

self-myofascial techniques

Question 39

A web of connecting fibers made of connective tissues that are found just under the skin.

Answer 39

fascial system

Question 40

Having a physical effect.

Answer 40

mechanical effect

Question 41

Having an effect on the nervous system.

Answer 41

Neurophysiological effect

Question 42

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Answer 42

delayed onset muscle soreness (DOMS)

Question 43

mechanism of action for Self-myofascial rolling

Answer 43

Autogenic inhibition

Question 44

a protective mechanism, preventing muscles from exerting more force than the bones and tendons can tolerate

Answer 44

Autogenic inhibition

Question 45

Any medical conditions that could be potentially unsafe for a client.

Answer 45

medical precautions

Question 46

A specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.

Answer 46

contraindication

Question 47

TRUE OR FALSE? The mechanical effect of direct roller compression is the relaxation of the local myofascia by increasing local blood flow and reducing myofascial restriction and adhesions.

Answer 47

true

Question 48

The ability to experience the physical sensations of stretching to reduce the discomfort felt at the end range of motion.

Answer 48

stretch tolerance

Question 49

A type of stretching that uses agonists and synergists to dynamically move the joint into a range of motion; includes holding the stretched position for 1–2 seconds and repeating for 5–10 repetitions.

Answer 49

active stretching

Question 50

What is the mechanism of action for active stretching?

Answer 50

Reciprocal inhibition

Question 51

A type of 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.

Answer 51

dynamic stretching

Question 52

are active and dynamic stretching the same thing?

Answer 52

no

Question 53

sets, reps, and exercises for dynamic stretching

Answer 53

1 set 10–15 repetitions 3–10 exercises

Question 54

Stretches that have the potential for injury risk.

Answer 54

controversial stretches

Question 55

Which type of nerve receptor senses pain?

Answer 55

Nociceptor

Question 56

What are the two primary actions of the Golgi tendon organ?

Answer 56

Sense change in muscle-tendon tension and speed of tension change

Question 57

What key term would best describe an overactive hip flexor complex decreasing neural drive to the hip extensor complex?

Answer 57

Altered reciprocal inhibition

Question 58

What are the recommended training variables for static stretching?

Answer 58

1 to 3 sets, hold each stretch for 30 seconds

Question 59

Active and dynamic stretching utilize which physiological action?

Answer 59

Reciprocal inhibition

Question 60

What are the recommended training variables for self-myofascial rolling?

Answer 60

1 to 3 sets, hold each tender area for 30 seconds

Question 61

Flexibility is defined as the following:

Answer 61

Normal extensibility of all soft tissues that allows for complete range of motion

Question 62

What are the two physiological responses that can occur from myofascial rolling?

Answer 62

Mechanical and neurophysiological response

Question 63

What is pertinent information for the fitness professional to consider before prescribing flexibility exercises?

Answer 63

Any medical precautions or contraindications

Question 64

What is considered to be the mechanism of action with self-myofascial rolling?

Answer 64

Autogenic inhibition

Question 65

Davis's law describes what type of changes within the cumulative injury cycle?

Answer 65

Adhesions may begin to form structural changes in the soft tissue.

Question 66

If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize?

Answer 66

SMR/static stretching

Question 67

What are the steps in the cumulative injury cycle?

Answer 67

Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, muscle imbalance

Question 68

What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise?

Answer 68

Contraindication