Ch 14

Question 1

Delayed onset muscle soreness

Answer 1

the discomfort 1-3 days prior to working out

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

Question 2

Self-Myofascial Release (SMR)

Answer 2

Compresses myofascial (mechanical) or stimulates the mechanoreceptors / nociceptors which we hold for 30-seconds and will relax a muscle due to autogenic inhibition

Techniques used for treating and breaking up adhesions of the fascia and the surrounding muscle tissues;

examples include foam rolling or self-massage.

Question 3

Do not foam roll these people with:

Answer 3

Hypertension
Cancer
Osteoporosis
Open Wounds
Conditions

Question 4

Static Stretching

Answer 4

Reciprocal inhibition 1-3 sets for 30 seconds

Question 5

Active Isolate Stretching

Answer 5

1-2 second holds via Reciprocal inhibition

1–3 sets; Hold each stretch for 1–2 seconds and repeat for 5–10 repetitions

Question 6

Dynamic Stretching Reciprocal Inhibition

Answer 6

1 set

10–15 repetitions

3–10 exercises

Question 7

Prisoner Squats

Answer 7

With arms behind the head and feet approximately shoulder-width apart, perform a bodyweight squat. As a progression to this exercise, add a calf raise at the top position after performing the squat.

Question 8

Multiplanar Lunges with reach

Answer 8

Perform the lunge in all three planes of motion: sagittal, frontal, and transverse. In other words, perform a forward lunge, lateral lunge, and turning lunge.

Question 9

Lunge with Rotation

Answer 9

Perform a forward lunge with trunk rotation toward the outside portion of the forward leg. This exercise can be performed with or without an external load, such as a medicine ball.

Question 10

INVERTED HURDLER’S STRETCH

KNEE
LOW BACK PAIN

Answer 10

high stress on the inside of the knee (medial collateral ligament) and may cause pain and stress on the patella (kneecap) (right knee in Figure 14-18).

This stretch should not be performed by anyone with a history of knee or low-back pain or injury

Question 11

PLOW

Neck and Spine
Neck or back injury
Avoid with hypertension

Answer 11

places high stress on the neck and spine

Clients with a history of neck or back injury should not perform this stretch owing to the high stress it places on these structures.

Avoid with clients with high blood pressure

Question 12

SHOULDER STAND

Neck, Shoulder, Spine
Hypertension
neck or spine injury

Answer 12

high stress on the neck, shoulders, and spine.

It should be avoided in patients with hypertension or any history of neck or spine injury

Question 13

STRAIGHT-LEG TOE TOUCH

Low-back
Herniated discs
Stress on knee

Answer 13

This position may place the vertebrae and the cartilage discs in the low-back under high stress.

Any client or patient with a history of herniated discs or nerve pain that runs down the back of the leg should avoid this stretch.

place high stress on the ligaments of the knee.

Question 14

ARCHING QUADRICEPS

KNEECAP

Answer 14

high stress on the kneecap and the other tissues on the front of the knee joint. Any client with a history of knee injury should avoid this stretch.

Question 15

Relative Flexibility

Answer 15

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

Question 16

Gastrocnemius ROM

Answer 16

Sagittal - Must have proper extensibility to allow for proper dorsiflexion of ankle

Frontal - Must have proper extensibility to allow for proper inversion of calcaneus (heel bone)

Transverse - Must have proper extensibility to allow for proper internal rotation of femur (thigh bone)

Question 17

Bicep Femoris ROM

Answer 17

Sagittal - Must have proper extensibility to allow for proper hip flexion, knee extension

Frontal - Must have proper extensibility to allow for proper hip adduction

Transverse - Must have proper extensibility to allow for proper hip and knee internal rotation

Question 18

Latissimus Dorisi ROM

Answer 18

Sagittal - Must have proper extensibility to allow for proper shoulder flexion

Frontal - Must have proper extensibility to allow for proper shoulder abduction

Transverse - Must have proper extensibility to allow for proper external shoulder rotation

Question 19

Altered Reciprocal Inhibition

Answer 19

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

For example, an overactive hip flexor complex (e.g., iliopsoas, rectus femoris, tensor fascia latae) would decrease neural drive to the hip extensor complex (e.g., gluteus maximus and gluteus medius; Mills et al., 2015).

Question 20

Synergist Dominance

Answer 20

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

In other words, if the gluteal muscles are underactive and not able to produce force effectively, other muscles, such as the hamstrings, are now recruited more than usual to assist in performing hip extension. The result of synergistic dominance is faulty movement patterns leading to soft tissue and joint dysfunction and eventual injury (such as hamstring strains).

Question 21

Davis Law

Answer 21

States that soft tissue models along the line of stress.

Question 22

What is an example of a superset in phase 5 of the OPT model ?

Answer 22

Bench press into a med ball throw

Question 23

Which of the following states that prolonged golgi tendon organ stimulation inhibits the muscle spindle of the same muscle?

Answer 23

autogenic inhibition

Question 24

The tendency of the body to seek the path of least
resistance during functional movement patterns is
called:

Answer 24

Relative flexibility

Question 25

A tight psoas decreasing neural drive of the
gluteus maximus is an example of what?

Answer 25

Altered reciprocal inhibition