Ch. 7 - Flexibility NOTES Flashcards
What are the 2 types of mechanoreceptors important for flexibility?
GTO (Golgi Tendon Organs)
and
Muscle Spindle Fibers
What does the GTO (mechanoreceptor) sense? What does it do in response?
senses muscle TENSION
–> GTO activates –> RELAXES
What does the Muscle Spindle Fibers (mechanoreceptors) sense? What does it do in response?
senses muscle LENGTHENING –> muscle spindle fibers activates –> CONTRACTS
Where is the GTO located?
musculotendinous junction (where muscles and tendon meet)
Where is the muscle spindle fibers located?
parallel to muscle fiber
What is autogenic inhibition caused by? It provides an inhibitory effect to what mechanoreceptor?
caused by prolonged GTO stimulation
inhibitory effect to the muscle spindles
What is muscle imbalance caused by?
- postural stress
- emotional duress
- repetitive movement
- cumulative trauma
- poor training technique
- lack of core strength
- lack of neuromuscular efficiency
Why is flexibility training important?
- corrects muscle imbalance
- increases joint ROM
- decreases excessive muscle tension
- relieves joint stress
- improves extensibility of musculotendinous junction
- improves function
What is the cumulative injury cycle?
repair process due to connective tissue dysfunction (f/poor posture and repetitive movement)
What is the process of tissue trauma (injury?)
cumulative injury cycle –> tissue trauma –> inflammation –> increased muscle spindle activities –> microspasm/muscle tension –> adhesion (or knots) in soft tissue –> altered neuromuscular control –> decreased elasticity and muscle imbalance
What happens to untreated adhesions (knots) in soft tissues due to injury?
permanent structural changes in soft tissues (as evident in Davis’s Law)
soft tissue is remodeled (or rebuild) with inelastic collagen in a random fashion, usually not in the same direction as muscle fibers.
if muscle fibers are lengthened, these inelastic connective tissues act as roadblocks, preventing efficiency movement –> alterations in normal tissue extensibility and relative flexibility
What are the 3 types in the flexibility continuum?
corrective flexibility
active flexibility
functional flexibility
What is part of the corrective flexibility? At what level in the OPT model?
self-myofasical release
static stretching
Stabilization Level
What is part of the active flexibility? At what level in the OPT model?
self-myofascial release
active-isolated stretching
Strength Level
What is part of the functional flexibility? At what level in the OPT model?
self-myofascial release
dynamic stretching
Power Level
What is the mechanism of action for self-myofascial release (foam roll)?
autogenic inhibition
- to cause muscle relaxation
How does self-myofasical release work?
gentle pressure breaks up knots w/in muscle andrelease unwanted tension
- by applying gentle force to an adhesion, the elastic muscle fibers are altered f/a bundled position into a straighter alignment w/the direction of the muscle
- the gentle pressure will stimulate the GTO and create autogenic inhibition, decreasing muscle spindle excitation and release tension
How long should you stretch in self-myofascial release? When?
minimum of 30 seconds
before stretching (to break up fascial adhesions)
What is the mechanism of action for static stretching?
autogenic inhibition or reciprocal inhibition
- to increase muscle length (depends on how the stretch is performed)
How does static stretching work?
passively takes a muscle to the point of tension & hold
- by holding the muscle in a stretched position for prolonged periods, GTO is simulated and produces inhibitory effect on muscle spindles (autogenic inhibition), allowing muscle to relax and elongate
- also, contracting the antagonistic musculature while holding the stretch can reciprocally inhibit the muscle being stretched, allowing it to relax and enhance the stretching h
How long should you stretch in static stretching? When?
minimum of 30 seconds; 1-2 sets
before and after activity (to decrease muscle spindle activity)
What is the mechanism of action for active stretching?
reciprocal inhibition
- to improve soft tissue extensibility and neuromuscular efficiency
How does active stretching work?
use agonists and synergists to dynamically move the joint into full ROM while functional antagonists are being stretched
How long should you stretch in active stretching? When?
hold each stretch 1-2 seconds for 5-10 reps; 1-2 sets
pre-active warm-up
