Ch 7: Flexibility Training Concepts

Question 1

Flexibility

Answer 1

The normal extensibility of all soft tissues that allows the full range of motion of a joint.

Question 2

Extensibility

Answer 2

Capability to be elongated or stretched.

Question 3

Dynamic Range of Motion

Answer 3

The combination of flexibility and the nervous system’s ability to control this range of motion efficiently.

Question 4

Neuromuscular efficiency

Answer 4

The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion.

Question 5

Relative Flexibiility

Answer 5

The tendency of the body to seek the path of least resistance during functional movement patterns.

Question 6

Muscle Imbalance

Answer 6

Alteration of muscle length surrounding a joint

Question 7

Reciprocal Inhibition

Answer 7

The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place.

Question 8

Altered reciprocal inhibition

Answer 8

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.

Question 9

Synergistic Dominance

Answer 9

The neuromuscular phenomenon that occurs when inappropriate muscles take over the functions of a weak or inhibited prime mover.

Question 10

Arthrokinetic dysfunction

Answer 10

Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint.

Question 11

Muscle Spindles

Answer 11

Mechanoreceptors that sense stretching in the muscles and activate to contact the muscle to keep the muscle from stretching too far or too fast.

Question 12

Golgi Tendon Organs

Answer 12

Mechanoreceptors that sense changes in muscular tension and the rate of tension change. When excited the Golgi tendon organ causes the muscle to relax to prevent the muscle form being placed under excessive stress.

Question 13

Autogenic Inhibition

Answer 13

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.

In effect the Golgi Tendon Organs response overcomes the response of Muscle Spindles causing the muscle to relax.

Question 14

Pattern Overload

Answer 14

Consistently repeating the same pattern of motion, which may place abnormal stresses on the body.

Question 15

Davis’s Law

Answer 15

States that soft tissue models along the lines of stress.

Question 16

The Three types of flexibility training in the OPT model

Answer 16

Corrective, Active, and Functional Flexibility.

Question 17

Corrective Flexibility

Answer 17

Designed to increase ROM, improve muscle imbalances, and correct altered joint motion.
Self Myofascial Release and Static Stretching
Appropriate for the stabilization level (Phase 1) of the OPT Model

Question 18

Active Flexibility

Answer 18

Self Myofascial Release and Active-isolated stretching.
Appropriate at the strength level of the OPT model (Phases 2,3,and 4)

Question 19

Active Isolated Stretching

Answer 19

Allows for agonists and synergist muscles to move a limb through a full range of motion while the functional antagonists are being stretched.

E.X. A supine straight-leg raise uses the hip flexors and quadriceps to raise the leg and hold it unsupported, while the antagonist hamstring complex is stretched.

Question 20

Functional Flexibility

Answer 20

Consists of Self Myofascial release and dynamic stretches

Appropriate for the Power level of the OPT model, as well as before athletic competition.

Question 21

Static Stretching

Answer 21

The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30seconds