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NASM Performance Enhancement Specialization (PES) Certification Exam Prep > Ch. 4 Flexibility Training Concepts > Flashcards

Ch. 4 Flexibility Training Concepts Flashcards

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1
Q

Flexibility

A

normal extensibility of all soft tissues; allows for full range of motion and optimal neuromuscular efficiency in all functional movement

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2
Q

Atrophy

A

Loss in muscle fiber size

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3
Q

Saracopenia

A

Decrease in muscle fiber numbers

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4
Q

Cumulative injury cycle

A

cycle where injury induces inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances

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5
Q

Reciprocal inhibition

A

muscles on one side of a force-couple relax (antagonist) to allow the agonist to produce movement

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6
Q

Altered reciprocal inhibition

A

when overactive/tight muscle causes decreased neural drive to its functional antagonist

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7
Q

Synergistic dominance

A

when a synergist muscle for a movement pattern takes over for a weak or inhibited agonist

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8
Q

Arthrokinetic dysfunction

A

biomechanical dysfunction in two articular partners that leads to abnormal joint movement and proprioception

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9
Q

All-or-none principle

A

when a muscle fiber is stimulated to contract, it contracts completely

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10
Q

Elasticity

A

spring-like behavior of connective tissue that enables it to return to original shape or size when forces are removed; like a spring

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11
Q

Elastic limit

A

smallest value of stress required to produce permanent strain in soft tissue

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12
Q

Plasticity

A

residual or permanent change in connective tissue length due to elongation; like soft plastic

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13
Q

Viscoelasticity

A

fluid-like property of connective tissue; allows slow deformation with imperfect recovery after deforming forces are removed; like memory foam

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14
Q

Davis‘ law

A

soft tissue models along the lines of stress

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15
Q

Wolff‘s law

A

bone in a healthy person will adapt to the loads placed upon it

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16
Q

Golgi tendon organs (GTO)

A

mechanoreceptors in the musculotendinous junction; sensitive to changes in tension and the rate of that change; prolonged stimulation causes autogenic inhibition

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17
Q

Muscle spindles

A

mechanoreceptors; major sensory organs of muscle; sensitive to changes in length and the rate of that change

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18
Q

Joint receptors

A

mechanoreceptors in the joints; signal joint position, movement, and pressure changes

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19
Q

Autogenic inhibition

A

inhibitory action to muscle spindles from prolonged GTO stimulation

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20
Q

Causes of Muscle Imbalances

A

• Pattern overload
• Poor technical skill
• Aging
• Decreased recovery and regeneration following activity
• Repetitive movement
• Lack of core strength
• Immobilization
• Cumulative trauma
• Lack of neuromuscular control
• Postural stress

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21
Q

Myotatic stretch reflex

A

motor response in the spinal cord when a muscle is stretched very quickly; muscle spindle contracts, stimulates primary afferent fibers, causes extrafusal fibers to fire and develop tension to protect the muscle

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22
Q

Integrated flexibility continuum

A

corrective, active, and functional flexibility; full range must be addressed to counteract atrophy and other physical changes from aging, immobilization, or injury

23
Q

Corrective flexibility

A

stretching techniques to correct postural dysfunction, muscle imbalance, and joint dysfunction; includes self-myofascial release, static stretching, and neuromuscular stretching; used in Stabilization Level of OPT model

24
Q

Active flexibility

A

stretching techniques to improve soft tissue extensibility in all planes of motion; employs reciprocal inhibition; includes self-myofascial release, active-isolated stretching, and neuromuscular stretching; used in Strength Level of OPT model

25
Q

Functional flexibility

A

stretching techniques to improve optimum neuromuscular control throughout full range of motion; dynamic movements at realistic speeds; includes self-myofascial release and dynamic stretching; used in Power Level of OPT model

26
Q

Self-myofascial release (SMR)

A

focuses on neural and fascial systems; alleviates myofascial trigger points; identify tender spots/knots and apply pressure with foam roller, hold for 30 seconds

27
Q

Static stretching

A

low-force, long-duration movements; utilizes autogenic inhibition; take stretch to point of tension and hold for 30 seconds

28
Q

Active-isolated stretching

A

uses agonists and synergists to dynamically move a joint through a range of motion; look just like static stretches; 1-2 sets, hold stretches 1-2 seconds for 5-10 repetitions

29
Q

Neuromuscular stretching

A

influences both autogenic and reciprocal inhibition; passively move athlete’s limb to first point of resistance and athlete applies isometric contraction for 7-15 seconds, athlete then relaxes letting limb move into deeper range of motion, hold for 20-30 seconds, repeat 3 times; a.k.a. proprioceptive neuromuscular facilitation (PNF)

30
Q

Dynamic stretching

A

exercises that use force production and momentum to take a joint through full range of motion

31
Q

Benefits of Integrated Flexibility Training

A
  1. Decreased chance of injury
  2. Prevent the development of muscle imbalances
  3. Correct existing muscle imbalances and joint dysfunction
  4. Improve posture and correct postural distortions
  5. Enhance strength, joint range of motion, and power
32
Q

Causes of Muscle Imbalances

A

• Pattern overload
• Poor technical skill
• Aging
• Decreased recovery and regeneration following activity
• Repetitive movement
• Lack of core strength
• Immobilization
• Cumulative trauma
• Lack of neuromuscular control
• Postural stress

33
Q

Connective Tissue

A

Connective tissue has multiple functional categories:
• Enclose and separate tissues
• Connect dissimilar tissues
• Support and movement
• Energy storage
• Cushion and insulate
• Transport
• Protection

34
Q

Endomysium

A

The innermost fascial layer that encases individual muscle fibers.

35
Q

Perimysium

A

The sheath that binds groups of muscle fibers into fasciculi.

36
Q

Epimysium

A

The outermost layer of a muscle fiber.

37
Q

Effects of Aging

A
  1. Muscular atrophy
  2. Neural atrophy
  3. Connective tissue hypertrophy
  4. Increase tissue stiffness
  5. Tissue dehydration
38
Q

Effects of Immobilization

A
  1. Altered length–tension relationships
  2. Altered force–couple relationships
  3. Altered arthrokinematics
  4. Altered neuromuscular control
  5. Cartilage degeneration
  6. Loss of ground substance
39
Q

Results of Loss of Ground Substance

A
  1. Decreased connective tissue lubrication
  2. Decreased connective tissue inter-fiber distance
  3. Decreased nutrient diffusion
  4. Decreased mechanical barrier against bacteria
40
Q

Soft Tissue Properties

A
  1. Elasticity
  2. Viscosity
  3. Plasticity
41
Q

Recruitment

A

An impulse transmitted simultaneously over an increasing number of nerve fibers pulling in increasingly more muscle fibers for the task.

42
Q

Neuromuscular stretching is also referred to as?

A

Proprioceptive neuromuscular facilitation

43
Q

What does the all-or-none principle state?

A

When a muscle contracts, it contracts completely

44
Q

What is the functional unit of muscle?

A

Sarcomere

45
Q

What two areas of the human body makeup the peripheral nervous system?

A

Cranial nerves and spinal nerves

46
Q

What type of connective tissue connects muscle to bone?

A

Tendons

47
Q

Self-myofascial release focuses on what two systems of the human body?

A

Neural and fascial

48
Q

What two areas of the human body makeup the central nervous system?

A

Brain and spinal cord

49
Q

What is a permanent change in connective tissue length due to elongation?

A

Plasticity

50
Q

The muscle fascia surrounding a joint accounts for what percentage of joint stiffness?

A

41%

51
Q

Endomysium is a layer of tissue located in which part of the muscle?

A

Innermost

52
Q

What is the fluid-like property found in connective tissue?

A

Viscoelasticity

53
Q

What change in muscle tissue do muscle spindle fibers monitor?

A

Length

NASM Performance Enhancement Specialization (PES) Certification Exam Prep (17 decks)

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