Ch. 7 - Flexibility NOTES

Question 1

What are the 2 types of mechanoreceptors important for flexibility?

Answer 1

GTO (Golgi Tendon Organs)
and
Muscle Spindle Fibers

Question 2

What does the GTO (mechanoreceptor) sense? What does it do in response?

Answer 2

senses muscle TENSION

–> GTO activates –> RELAXES

Question 3

What does the Muscle Spindle Fibers (mechanoreceptors) sense? What does it do in response?

Answer 3

senses muscle LENGTHENING –> muscle spindle fibers activates –> CONTRACTS

Question 4

Where is the GTO located?

Answer 4

musculotendinous junction
(where muscles and tendon meet)

Question 5

Where is the muscle spindle fibers located?

Answer 5

parallel to muscle fiber

Question 6

What is autogenic inhibition caused by? It provides an inhibitory effect to what mechanoreceptor?

Answer 6

caused by prolonged GTO stimulation

inhibitory effect to the muscle spindles

Question 7

What is muscle imbalance caused by?

Answer 7

• postural stress
• emotional duress
• repetitive movement
• cumulative trauma
• poor training technique
• lack of core strength
• lack of neuromuscular efficiency

Question 8

Why is flexibility training important?

Answer 8

• corrects muscle imbalance
• increases joint ROM
• decreases excessive muscle tension
• relieves joint stress
• improves extensibility of musculotendinous junction
• improves function

Question 9

What is the cumulative injury cycle?

Answer 9

repair process due to connective tissue dysfunction (f/poor posture and repetitive movement)

Question 10

What is the process of tissue trauma (injury?)

Answer 10

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

Question 11

What happens to untreated adhesions (knots) in soft tissues due to injury?

Answer 11

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

Question 12

What are the 3 types in the flexibility continuum?

Answer 12

corrective flexibility
active flexibility
functional flexibility

Question 13

What is part of the corrective flexibility? At what level in the OPT model?

Answer 13

self-myofasical release
static stretching

Stabilization Level

Question 14

What is part of the active flexibility? At what level in the OPT model?

Answer 14

self-myofascial release
active-isolated stretching

Strength Level

Question 15

What is part of the functional flexibility? At what level in the OPT model?

Answer 15

self-myofascial release
dynamic stretching

Power Level

Question 16

What is the mechanism of action for self-myofascial release (foam roll)?

Answer 16

autogenic inhibition

- to cause muscle relaxation

Question 17

How does self-myofasical release work?

Answer 17

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

Question 18

How long should you stretch in self-myofascial release? When?

Answer 18

minimum of 30 seconds

before stretching (to break up fascial adhesions)

Question 19

What is the mechanism of action for static stretching?

Answer 19

autogenic inhibition or reciprocal inhibition

- to increase muscle length (depends on how the stretch is performed)

Question 20

How does static stretching work?

Answer 20

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

Question 21

How long should you stretch in static stretching? When?

Answer 21

minimum of 30 seconds; 1-2 sets

before and after activity (to decrease muscle spindle activity)

Question 22

What is the mechanism of action for active stretching?

Answer 22

reciprocal inhibition

- to improve soft tissue extensibility and neuromuscular efficiency

Question 23

How does active stretching work?

Answer 23

use agonists and synergists to dynamically move the joint into full ROM while functional antagonists are being stretched

Question 24

How long should you stretch in active stretching? When?

Answer 24

hold each stretch 1-2 seconds for 5-10 reps; 1-2 sets

pre-active warm-up

Question 25

What is the mechanism of action for dynamic stretching?

Answer 25

reciprocal inhibition

- to improve soft tissue extensibility

Question 26

How does dynamic stretching work?

Answer 26

uses force production and momentum to move joint into full ROM

Question 27

How long should you stretch in dynamic stretching?

Answer 27

1 set; 10 reps; 3-10 exercises

Question 28

Where does altered neuromuscular control come from and what does it cause?

Answer 28

altered reciprocal inhibition (altered length-tension) + synergistic dominance (altered force-couple) + arthrokinetic dysfunction (alters joint motion)

• –> altered neuromuscular control
• -> tissue fatigue
• -> cumulative injury cycle
• -> muscle imbalance