ACTION CPT ch5

Question 1

Define and describe SMFR.

Answer 1

Self myofascial release (SMFR)
• SMFR is a technique used to remove knots from muscles that form during vigorous exercises or stressful activities.
• This technique incorporates the use of a foam roll or cylindrical object and body pressure to massage one’s muscles and decrease micro-adhesions that lead to the formation of muscle knots.
• Areas of the body that should be focused on when performing SMFR include: the gastrocnemius (calf muscle), tensor fascia/illiotibial tract band (hip and leg muscle), adductor (hip muscle), piriformis (gluteal) muscle, and the latissimus dorsi (triangular back muscle).

Question 2

Describe the different types of warm-ups

Answer 2

There are 3 major types of activities that can accomplish efficient warm-up: general, activity-specific and passive warm-up. Often, however, warm-up exercises may be grouped as active and passive.
• A general warm-up involves rhythmic and continuous movement and calisthenic exercises. Mostly large-muscle groups are engaged, and a general warm-up is more appropriate than a passive warm-up when a demanding physical activity is to follow.
• An activity-specific warm-up includes movement that is actually a part of the main physical activity, and usually includes 8-12 minutes of dynamic stretching.
• A passive warm-up includes things like a hot shower, a massage, and heat applications.

Question 3

Name and describe the different types of flexibility.

Answer 3

There are 3 types of flexibility: corrective, active, and functional.

Corrective flexibility
• First part of the flexibility continuum.
• Designed to correct muscle imbalances and improve joint ailments.
• Involves static stretching – stretching the antagonist muscle and holding the position.

Active flexibility
• Second phase of flexibility continuum.
• Improves the efficiency of neuromuscular interactions.
• Active-isolated stretching uses agonist and synergist muscles to allow the antagonist muscle to stretch.

Functional flexibility
• Final phase of the flexibility continuum.
• Allows for the achievement of maximum extensibility of soft tissue and neuromuscular control, increasing power as well as strength.
• Dynamic stretching utilizes a combination of active muscle exertion, speed of movement, and momentum to stretch a group of muscles.