Ch 14 Flexibility Training Concepts

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 (ROM)

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.

Answer 6

Relative flexibility

Question 7

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

Answer 7

Human movement system (HMS)

Question 8

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

Answer 8

Soft tissue

Question 9

Predictable patterns of muscle imbalances.

Answer 9

Postural distortion patterns

Question 10

When muscles on each side of a joint have altered length-tension relationships.

Answer 10

Muscle imbalance

Question 11

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

Answer 11

Force-couple relationships

Question 12

Movement of a limb that is visible.

Answer 12

Osteokinematic

Question 13

The description of joint surface movement; consists of 3 major types: roll, slide, and spin.

Answer 13

Arthokinematics

Question 14

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

Answer 14

Reciprocal inhibition

Question 15

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

Answer 15

Altered reciprocal inhibition

Question 16

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

Answer 16

Overactive

Question 17

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

Answer 17

Underactive

Question 18

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

Answer 18

Synergistic dominance

Question 19

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

Answer 19

Altered length-tension relationship

Question 20

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 3 planes of motion

Answer 20

Neuromuscular efficiency

Question 21

Sensory receptors sensitive to change in length of the muscle and the rate of that change.

Answer 21

Muscle spindle

Question 22

A division of the nervous system that includes the brain and spinal cord.

Answer 22

Central nervous system

Question 23

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

Answer 23

Stretch reflex

Question 24

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 24

Golgi tendon organ (GTO)

Question 25

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 25

Autogenic inhibition

Question 26

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

Answer 26

Lengthening reaction

Question 27

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

Answer 27

Static stretching

Question 28

Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury.

Answer 28

Pattern Overload

Question 29

A cycle whereby trauma will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances.

Answer 29

Cumulative injury cycle

Question 30

Pain receptors located in the skin and fascial connective tissues.

Answer 30

Nociceptors

Question 31

States that soft tissue models along the lines of stress.

Answer 31

Davis’s law

Question 32

A complex meshwork of connective tissue, including collagen proteins.

Answer 32

Collagen matrix

Question 33

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

Answer 33

Self-myofascial techniques

Question 34

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

Answer 34

Fascial system

Question 35

Having a physical effect.

Answer 35

Mechanical effect

Question 36

Having an effect on the nervous system.

Answer 36

Neurophysiological effect

Question 37

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

Answer 37

Delayed-onset muscle soreness (DOMS)

Question 38

Training variables: 1-3 sets; hold each tender area for 30 seconds. Mechanism of action: autogenic inhibition.

Answer 38

Type of stretch: self-myofascial rolling

Question 39

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

Answer 39

Medical precautions

Question 40

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

Answer 40

Contraindication

Question 41

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

Answer 41

Stretch tolerance

Question 42

A type of stretch 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 42

Active stretching

Question 43

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

Answer 43

Dynamic stretching

Question 44

Stretches that have potential for injury risk.

Answer 44

Controversial stretches