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CPT > 5.14 Flexibility Training > Flashcards

5.14 Flexibility Training Flashcards

1
Q

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

A

Flexibility

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2
Q

Capability to be elongated or stretched.

A

extensibility

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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 range of motion; ability to move freely.

A

mobility

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5
Q

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

A

Myofascial

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6
Q

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

altered movement patterns

A

relative flexibility

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7
Q

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

A

human movement system (HMS)

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8
Q

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

A

soft tissue

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9
Q

upper kinetic chain

A
  1. shoulder
  2. elbow
  3. wrist/hand
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10
Q

lower kinetic chain

A
  1. hip
  2. knee
  3. ankle/foot
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11
Q

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

A

postural distortion patterns

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12
Q

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

A

force couple relationship

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13
Q

Movement of a limb that is visible.

A

osteokinematic

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14
Q

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

A

arthokinematics

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15
Q

A lack of structural integrity can result in:

A
  1. muscle imbalance
  2. altered force-couple relationships
  3. altered osteokinematics and arthrokinematics
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16
Q

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

A

reciprocal inhibition

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17
Q

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

A

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)

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18
Q

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

A

overactive

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19
Q

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

A

underactive

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20
Q

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

A

synergistic dominance

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

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21
Q

three major arthrokinematic joint motions

A

roll, slide, and glide

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22
Q

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

A

Altered length-tension relationship

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23
Q

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.

A

neuromuscular efficiency

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24
Q

agonist, synergist, stabilizer in lat pulldown

A

agonist = latissimus dorsi
synergists = rhomboids
stabilizer: rotator cuff

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25
Q

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)

A

muscle spindle

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26
Q

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

A

stretch reflex

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27
Q

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.

A

golgi tendon organ (GTO)

The GTO prevents the muscle from being placed under excessive stress, which could result in injury.

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28
Q

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.

A

Autogenic inhibition

29
Q

Improvements in joint ROM are always due to several factors:

A
  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)
30
Q

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

A

lengthening reaction

31
Q

steps in the lengthening reaction areas are as follows

A

(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

32
Q

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

A

static stretching

33
Q

where is the lengthening reaction often seen?

A

static stretching

34
Q

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

A

pattern overload and the cumulative injury cycle

35
Q

Pain receptors located in the skin and fascial connective tissues.

A

nociceptors

36
Q

States that soft tissue models along the line of stress.

A

davis’s law

37
Q

A complex meshwork of connective tissue, including collagen proteins.

A

collagen matrix

38
Q

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

A

self-myofascial techniques

39
Q

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

A

fascial system

40
Q

Having a physical effect.

A

mechanical effect

41
Q

Having an effect on the nervous system.

A

Neurophysiological effect

42
Q

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

A

delayed onset muscle soreness (DOMS)

43
Q

mechanism of action for Self-myofascial rolling

A

Autogenic inhibition

44
Q

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

A

Autogenic inhibition

45
Q

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

A

medical precautions

46
Q

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

A

contraindication

47
Q

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.

A

true

48
Q

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

A

stretch tolerance

49
Q

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.

A

active stretching

50
Q

What is the mechanism of action for active stretching?

A

Reciprocal inhibition

51
Q

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.

A

dynamic stretching

52
Q

are active and dynamic stretching the same thing?

A

no

53
Q

sets, reps, and exercises for dynamic stretching

A

1 set

10–15 repetitions

3–10 exercises

54
Q

Stretches that have the potential for injury risk.

A

controversial stretches

55
Q

Which type of nerve receptor senses pain?

A

Nociceptor

56
Q

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

A

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

57
Q

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

A

Altered reciprocal inhibition

58
Q

What are the recommended training variables for static stretching?

A

1 to 3 sets, hold each stretch for 30 seconds

59
Q

Active and dynamic stretching utilize which physiological action?

A

Reciprocal inhibition

60
Q

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

A

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

61
Q

Flexibility is defined as the following:

A

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

62
Q

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

A

Mechanical and neurophysiological response

63
Q

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

A

Any medical precautions or contraindications

64
Q

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

A

Autogenic inhibition

65
Q

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

A

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

66
Q

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

A

SMR/static stretching

67
Q

What are the steps in the cumulative injury cycle?

A

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

68
Q

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

A

Contraindication

CPT (19 decks)

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