CH.7 FLEXIBILITY TRAINING CONCEPTS Flashcards
1
Q
IMPORTANT WAY TO HELP AID IN PREVENTING AND TREATING VARIOUS NEUROMUSCULAR INJURIES
A
FLEXIBILITY TRAINING
2
Q
NORMAL EXTENSIBILITY OF ALL SOFT TISSUES THAT ALLOWS FULL RANGE OF MOTION OF A JOINT
A
FLEXIBILITY
3
Q
CAPABILITY TO BE ELONGATED OR STRETCHED
A
EXTENSIBILITY
4
Q
DICTATED BY NORMAL EXTENSIBILITY OF ALL SOFT TISSUES SURROUNDING IT
A
RANGE OF MOTION (ROM) OF JOINT
5
Q
COMBINATION OF FLEXIBILITY AND NERVOUS SYSTEMS ABILITY TO CONTROL RANGE OF MOTION EFFICIENTLY
A
DYNAMIC RANGE OF MOTION
6
Q
ABILITY OF NEUROMUSCULAR SYSTEM TO ALLOW AGONISTS, ANTAGONIST AND STABILIZERS TO WORK SYNGERGISTICALLY TO PRODUCE, REDUCE AND DYNAMICALLY STABILIZE ENTIRE KINETIC CHAIN IN ALL 3 PLANES OF MOTION
A
NEUROMUSCULAR EFFICIENCY
7
Q
FACTORS THAT INFLUENCE FLEXIBILITY
A
GENETICS CONNECTIVE TISSUE ELASTICITY COMPOSITION OF TENDONS OR SKIN SURROUNDING JOINT JOINT STRUCTURE STRENGTH OF OPPOSING MUSCLE GROUPS BODY COMPOSITION SEX AND AGE ACTIVITY LEVEL PREVIOUS INJURIES REPETITIVE MOVEMENTS (PATTERN OVERLOAD)
8
Q
FOR OPTIMAL NEUROMUSCULAR EFFICIENCY, MUST HAVE PROPER WHAT ?
A
FLEXIBILITY IN ALL 3 PLANES OF MOTION
9
Q
FLEXIBILITY REQUIRES WHAT 3 THINGS ?
A
EXTENSIBILITY -> DYNAMIC ROM -> NEUROMUSCULAR EFFICIENCY
10
Q
COMPRISES MUSCULAR, SKELETAL AND NERVOUS SYSTEM; KNOWN AS KINETIC CHAIN
A
HUMAN MOVEMENT SYSTEM (HMS)
11
Q
IF ONE OR MORE SEGMENTS OF HMS ARE MISALIGNED AND NOT FUNCTIONING PROPERLY, WHAT MAY DEVELOP ?
A
PREDICTABLE PATTERNS OF DYSFUNCTION
12
Q
PREDICTABLE PATTERNS OF MUSCLE IMBALANCES
A
POSTURAL DISTORTION PATTERNS
13
Q
LEAD TO DECREASED NEUROMUSCULAR EFFICIENCY AND TISSUE OVERLOAD
A
POSTURAL DISTORTION PATTERNS
14
Q
REPRESENTED BY LACK OF STRUCTURAL INTEGRITY, RESULTING FROM DECREASED FUNCTIONING OF ONE (OR MORE) COMPONENTS OF HMS
A
POSTURAL DISTORTION PATTERNS (POOR STATIC OR DYNAMIC POSTURE)
15
Q
LACK OF STRUCTURAL INTEGRITY CAN RESULT IN WHAT ?
A
ALTERED LENGTH TENSION RELATIONSHIP (ALTERED MUSCLE LENGTHS), ALTERED FORCE COUPLE RELATIONSHIPS (ALTERED MUSCLE ACTIVATION), AND ALTERED ARTHORKINEMATICS (JOINT MOTION)
16
Q
ULTIMATE GOAL OF HMS
A
MAINTAIN HOMEOSTASIS (DYNAMIC POSTURAL EQUILIBRIUM)
17
Q
MUSCLE IMBALANCES -> POOR POSTURE -> IMPROPER MOVEMENT -> INJURY
A
POSTURAL DISTORTION PATTERNS
18
Q
LATISSIMUS FLEXIBILITY MOVEMENT IN SAGITTAL PLANE
A
PROPER EXTENSIBILITY = PROPER SHOULDER FLEXION
19
Q
LATISSIMUS FLEXIBILITY MOVEMENT IN FRONTAL PLANE
A
PROPER EXTENSIBILITY = PROPER SHOULDER ABDUCTION
20
Q
LATISSIMUS FLEXIBILITY MOVEMENT IN TRANSVERSE PLANE
A
PROPER EXTENSIBILITY = PROPER EXTERNAL HUMERUS ROTATION
21
Q
BICEPS FEMORIS FLEXIBILITY MOVEMENT IN SAGITTAL PLANE
A
PROPER EXTENSIBILITY = PROPER HIP FLEXION, KNEE EXTENSION
22
Q
BICEPS FEMORIS FLEXIBILITY MOVEMENT IN FRONTAL PLANE
A
PROPER EXTENSIBILITY = PROPER HIP ADDUCTION
23
Q
BICEPS FEMORIS FLEXIBILITY MOVEMENT IN TRANSVERSE PLANE
A
PROPER EXTENSIBILITY = PROPER HIP AND KNEE INTERNAL ROTATION
24
Q
GASTROCNEMIUS FLEXIBILITY MOVEMENT IN SAGITTAL PLANE
A
PROPER EXTENSIBILITY = PROPER DORSIFLEXION OF ANKLE
25
GASTROCNEMIUS FLEXIBILITY MOVEMENT IN FRONTAL PLANE
PROPER EXTENSIBILITY = PROPER INVERSION OF CALCANEUS (HEEL BONE)
26
GASTROCNEMIUS FLEXIBILITY MOVEMENT IN TRANSVERSE PLANE
PROPER EXTENSIBILITY = PROPER INTERNAL ROTATION OF FEMUR
27
TENDENCY OF BODY TO SEEK PATH OF LEAST RESISTANCE DURING FUNCTIONAL MOVEMENT PATTERNS
RELATIVE FLEXIBILITY
28
POOR FLEXIBILITY CAN LEAD TO DEVELOPMENT OF WHAT ?
RELATIVE FLEXIBILITY
29
ALTERATION OF MUSCLE LENGTH SURROUNDING A JOINT
MUSCLE IMBALANCE
30
FORCING COMPENSATION TO OCCUR
OVERACTIVE
31
ALLOWING FOR COMPENSATION TO OCCUR
UNDERACTIVE
32
MECHANISMS THAT CAN CAUSE MUSCLE IMBALANCES
```
POSTURAL STRESS
EMOTIONAL DURESS
REPETITIVE MOVEMENT
CUMULATIVE TRAUMA
POOR TRAINING TECHNIQUE
LACK OF CORE STRENGTH
LACK OF NEUROMUSCULAR EFFICIENCY
```
33
MUSCLE IMBALANCES MAY BE CAUSED BY WHAT ?
ALTERED RECIPROCAL INHIBITION (LENGTH TENSION), SYNERGISTIC DOMINANCE (FORCE COUPLE), ARTHROKINETIC DYSFUNCTION (JOINT MOTION) AND OVERALL DECREASED NEUROMUSCULAR CONTROL
34
SIMULTANEOUS CONTRACTION OF ONE MUSCLE AND RELAXATION OF ITS ANTAGONIST TO ALLOW MOVEMENT TO TAKE PLACE
RECIPROCAL INHIBITION
35
MUSCLE INHIBITION CAUSED BY TIGHT AGONIST WHICH INHIBITS FUNCTIONAL ANTAGONIST
ALTERED RECIPROCAL INHIBITION
36
NEUROMUSCULAR PHENOMENON THAT OCCURS WHEN INAPPROPRIATE MUSCLES TAKE OVER FUNCTION OF WEAK OR INHIBITED PRIME MOVER
SYNERGISTIC DOMINANCE
37
MOTIONS OF JOINTS IN BODY
ARTHROKINEMATICS
38
ALTERED FORCED AT JOINT THAT RESULT IN ABNORMAL MUSCULAR ACTIVITY AND IMPAIRED NEUROMUSCULAR COMMUNICATION AT JOINT
ARTHOKINETIC DYSFUNCTION
39
BICEPS BRACHII CONTRACTS WHILE TRICEPS BRACHII (ANTAGONIST MUSCLE) RELAXES = ELBOW FLEXION
RECIPROCAL INHIBITION
40
TIGHT PSOAS (HIP FLEXOR) WOULD DECREASE NEURAL DRIVE OF WHAT ?
GLUTEUS MAXIMUS (HIP EXTENSOR)
41
IF A PSOAS IS TIGHT, IT CAN LEAD TO ALTERED WHAT ?
RECIPROCAL INHIBITION OF GLUTEUS MAXIMIUS -> INCREASED FORCE OUTPUT OF SYNERGISTS FOR HIP EXTENSION (HAMSTRING COMPLEX, ADDUCTUR MAGNUS) TO COMPENSATE FOR WEAK GLUTEUS MAXIMUS
42
RESULT OF SYNERGISTIC DOMINANCE IS WHAT ?
FAULTY MOVEMENT PATTERNS, LEADING TO ARTHROKINETIC DYSFUNCTION AND EVENTUALLY INJURY
43
ALTERED JOINT MOTION CAN BE CAUSED BY WHAT ?
ALTERED LENGTH TENSION RELATIONSHIP AND FORCE COUPLE RELATIONSHIP WHICH AFFECT JOINT AND CAUSE POOR MOVEMENT EFFICIENCY
44
LOCATED IN MUSCLES AND TENDONS, HELP DETERMINE MUSCLE BALANCE OR IMBALANCE
MECHANORECEPTORS (SENSORY RECEPTORS)
45
MAJOR SENSORY ORGAN OF MUSCLE; COMPOSED OF MICROSCOPIC FIBERS THAT LIE PARALLEL TO MUSCLE FIBER
MUSCLE SPINDLES
46
HELP RPEVENT MUSCLES FROM STRETCHING TOO FAR OR TOO FAST
MUSCLE SPINDLES
47
WHAT HAPPENS TO THE SPINDLES WHEN A MUSCLE ON ONE SIDE OF JOINT IS LENGTHENED (B/C OF SHORTENED MUSCLE ON OPPOSITE SIDE) ?
SPINDLE OF LENGTHENED MUSCLE ARE STRETCHED
48
WHEN A LENGTHENED MUSCLE IS STRETCHED IT INCREASES WHAT ?
INCREASES ECCITEMENT OF MUSCLE SPINDLES AND FURTHER CREATES CONTRACTION (SPASM) RESPONSE
49
KNEE ADDUCT AND INTERNALLY ROTATE (KNOCK KNEES) DURING SQUAT, UNDERACTIVE MUSCLE
GLUTEUS MEDIUS (HIP ABDUCTOR AND EXTERNAL ROTATOR)
50
KNEE ADDUCT AND INTERNALLY ROTATE (KNOCK KNEES) DURING SQUAT, OVERACTIVE MUSCLE
ADDUCTORS (INNER THIGHS) AND TENSOR FASCIA LATAE (HIP FLEXOR AND HIP INTERNAL ROTATOR)
51
PROCESS BY WHICH NEURAL IMPULSES THAT SENSE TENSION ARE GREATER THAN IMPULSES THAT CAUSE MUSCLES TO CONTRACT, PROVIDING INHIBITORY EFFECT TO MUSCLE SPINDLES
AUTOGENIC INHIBITION
52
LOCATED WITHIN MUSCULOTENDINOUS JUNCTION (POINT WHERE MUSCLE AND TENDON MEET) AND ARE SENSITIVE TO CHANGES IN MUSCULAR TENSION AND RATE OF TENSION CHANGE
GOLGI TENDON ORGANS
53
WHEN EXCITED, WHAT CAUSES MUSCLE TO RELAX, WHICH PREVENTS MUSCLE FROM BEING PLACED UNDER EXCESSIVE STRESS WHICH CAN RESULT IN INJURY ?
GOLGI TENDON ORGAN
54
PROLONGED GOLGI TENDON ORGAN STIMULATION PROVIDES WHAT ?
INHIBITORY ACTION TO MUSCLE SPINDLES (LOCATED WITHIN SAME MUSCLE)
55
PHENOMENON WHERE CONTRACTING MUSCLE IS BEING INHIBITED BY ITS OWN RECEPTORS
AUTOGENIC INHIBITION
56
A MAIN PRINCIPLE USED IN FLEXIBILITY TRAINING, PARTICULARLY WITH STATIC STRETCHING
AUTOGENIC INHIBITION
57
HOLDING STRETCH CREATES TENSION IN MUSCLE -> STIMULATES GTO WHICH OVERRIDES MUSCLE SPINDLE ACTIVITY IN MUSCLE BEING STRETCHED CAUSING WHAT ?
RELAXATION IN OVERACTIVE MUSCLE ALLOWING FOR OPTIMAL LENGTHENING OF TISSUE
58
STRETCHES SHOULD BE HELD LONG ENOUGH FOR GTO TO OVERRIDE WHAT ?
SIGNAL FROM MUSCLE SPINDLE (APPROX. 30 SECS)
59
CONSISTENTLY REPEATING SAME PATTERN OF MOTION, WHICH MAY PLACE ABNORMAL STRESSES ON BODY
PATTERN OVERLOAD
60
FLEXIBILITY TRAINING IS USED FOR WHAT REASONS
```
CORRECTING MUSCLE IMBALANCES
INCREASING JOINT ROM
DECREASING EXCESSIVE TENSION OF MUSCLES
RELIEVING JOINT STRESS
IMPROVING EXTENSIBILITY OF MUSCULOTENDINOUS JUNCTION
MAINTAINING NORMAL FUNCTIONAL LENGTH OF MUSCLES
IMPROVING NEUROMUSCULAR EFFICIENCY
IMPROVING FUNCTION
```
61
CREATE DYSFUNCTION WITHIN CONNECTIVE TISSUE OF BODY
POOR POSTURE AND REPETITIVE MOVEMENTS
62
ANY TRAUMA TO TISSUE OF BODY CREATES WHAT ?
INFLAMMATION
63
ACTIVATES BODYS PAIN RECEPTORS AND INITIATES PROTECTIVE MECHANISM, INCREASING MUSCLE TENSION OR CAUSING MUSCLE SPASM
INFLAMMATION
64
HEIGHTENED ACTIVITY OF MUSCLE SPINDLES CREATE WHAT AND LEAD TO FORMATION OF WHAT ?
MICROSPASM LEAD TO FORMATION OF ADHESIONS (KNOTS)
65
ADHESION FORM WEAK, INELASTIC MATRIX (INABILITY TO STRETCH) WHICH DECREASES WHAT ?
NORMAL ELASTICITY OF SOFT TISSUE RESULTING IN ALTERED LENGTH TENSION (RECIPROCAL INHIBITION), ALTERED FORCE COUPLE RELATIONSHIPS (SYNERGISTIC DOMINANCE) AND ARTHROKINETIC DYSFUNCTION (ALTERED JOINT MOTION)
66
CUMULATIVE INJURY CYCLE
TISSUE TRAUMA -> INFLAMMATION -> MUSCLE SPASM -> ADHESIONS -> ALTERED NEUROMUSCULAR CONTROL -> MUSCLE IMBALANCE
67
STATES SOFT TISSUE MODELS ALONG LINES OF STRESS
DAVIS LAW
68
T OR F: SOFT TISSUE IS REMODELED (REBUILT) WITH AN INELASTIC COLLAGEN MATRIX THAT FORMS IN A RANDOM FASHION; DOES NOT RUN IN THE SAME DIRECTION AS MUSCLE FIBERS
TRUE
69
IF A MUSCLE IS IN CONSTANT SHORTENED STATE (SUCH AS A HIP FLEXOR MUSCULATURE WHEN SITTING FOR PROLONGED TIMES) IT WILL DEMONSTRATE WHAT AND LEAD TO WHAT ?
POOR NEUROMUSCULAR EFFICIENCY (RESULT OF ALTERED LENGTH TENSION AND FORCE COUPLE RELATIONSHIPS) AND WILL AFFECT JOINT MOTION (ANKLE, KNEE, HIP, AND LUMBAR SPINE) AND ALTER MOVEMENT PATTERNS (LEADING TO SYNERGISTIC DOMINANCE)
70
WILL FORM ALONG SAME LINES OF STRESS CREATED BY ALTERED MUSCLE MOVEMENTS
INELASTIC COLLAGEN MATRIX
71
NEWLY FORMED INELASTIC CONNECTIVE TISSUE FORMS ALONG ALTERED PATTERNS REDUCING WHAT ?
ABILITY OF MUSCLE TO EXTEND AND MOVE IN PROPER MANNER
72
USED TO RESTORE NORMAL EXTENSIBILITY OF ENTIRE SOFT TISSUE COMPLEX
INTEGRATED FLEXIBILITY TRAINING
73
3 PHASES OF FLEXIBILITY TRAINING WITHIN OPT MODEL
CORRECTIVE, ACTIVE, FUNCTIONAL
74
FLEXIBILITY TECHNIQUES SHOULD ONLY BE PERFORMED ON TISSUES THAT HAVE BEEN IDENTIFIED AS WHAT ?
AS OVERACTIVE (TIGHT) DURING ASSESSMENT PROCESS
75
DESIGNED TO INCREASED JOINT ROM, IMPROVE MUSCLE IMBALANCES AND CORRECT ALTERED JOINT MOTION
CORRECTIVE FLEXIBILITY
76
INCLUDES SELF MYOFASCIAL RELEASE (FOAM ROLL) TECHNIQUES AND STATIC STRETCHING
CORRECTIVE FLEXIBILITY
77
USES PRINCIPLE OF AUTOGENIC INHIBITION TO CAUSE MUSCLE RELAXATION
SELF MYOFASCIAL RELEASE
78
USES EITHER AUTOGENIC INHIBITION OR RECIPROCAL INHIBITION TO INCREASE MUSCLE LENGTH DEPENDING ON HOW THE STRETCH IS PERFORMED
STATIC STRETCHING
79
CORRECTIVE FLEXIBILITY IS APPROPRIATE FOR WHAT PHASE OF OPT MODEL ?
STABILIZATION (PHASE 1)
80
USES SELF MYOFASCIAL RELEASE AND ACTIVE ISOLATED STRETCHING TECHNIQUES
ACTIVE FLEXIBILITY
81
DESIGNED TO IMPROVE EXTENSIBILITY OF SOFT TISSUE AND INCREASE NEUROMUSCULAR EFFICIENCY BY USING RECIPROCAL INHIBITION
ACTIVE FLEXIBILITY
82
ALLOWS FOR AGONIST AND SYNERGIST MUSCLES TO MOVE A LIMB THROUGH FULL RANGE OF MOTION WHILE FUNCTIONAL ANTAGONIST ARE BEING STRETCHED
ACTIVE ISOLATED STRETCHING
83
ACTIVE FLEXIBILITY STRETCHING WOULD BE APPROPRIATE AT WHAT PHASE OF OPT MODEL?
STRENGTH LEVEL (PHASE 2,3,4)
84
USES SELF MYOFASCIAL RELEASE TECHNIQUES AND DYNAMIC STRETCHING
FUNCTIONAL FLEXIBILITY
85
REQUIRED INTEGRATED, MULTIPLANAR SOFT TISSUE EXTENSIBILITY, WITH OPTIMAL NEUROMUSCULAR CONTROL, THROUGH FULL ROM OR ESSENTIALLY MOVEMENT WITHOUT COMPENSATIONS
DYNAMIC STRETCHING
86
IF A CLIENT IS COMPENSATING WHEN PERFORMING DYNAMIC STRETCHES DURING TRAINING, THEN THEY SHOULD WHAT?
BE REGRESSED TO ACTIVE OR CORRECTIVE FLEXIBILITY
87
THIS FORM OF FLEXIBILITY APPROPRIATE AT POWER LEVER (PHASE 5) OF OPT MODEL OR BEFORE ATHLETIC COMPETITION
FUNCTIONAL FLEXIBILITY
88
T OR F: ALL FUNCTIONAL MOVEMENTS OCCUR IN ALL 3 PLANES AND INJURIES MOST OFTEN OCCUR IN SAGITTAL PLANE
FALSE: OCCUR IN ALL 3 PLANES AND INJURIES OCCUR IN TRANSVERSE PLANE
89
HELP CORRECT EXISTING MUSCLE IMBALANCES, REDUCE TRIGGER POINTS (KNOTS WITHIN MUSCLE) AND INHIBIT OVERACTIVE MUSCULATURE; CAN BE USED BEFORE EXERCISE AS WELL AS AFTER EXERCISE
SELF MYOFASCIAL RELEASE (SMR)
90
USED TO CORRECT EXISTING MUSCLE IMBALANCES AND LENGTHEN OVERACTIVE (TIGHT) MUSCULATURE; CAN BE USED BEFORE OR AFTER EXERCISE
STATIC STRETCHING
91
WHEN PERFORMED DAILY, CAN CAUSE INCREASED FLEXIBILITY IN STRETCHED MUSCLE
STATIC STRETCHING
92
STRETCHING TECHNIQUE THAT FOCUSES ON NEURAL SYSTEM AND FASCIAL SYSTEM IN BODY (OR FIBROUS TISSUE THAT SURROUNDS AND SEPARATES MUSCLE TISSUE)
SALF MYOFASCIAL RELEASE
93
BY APPLYING WHAT TO ADHESION (KNOT) THE ELASTIC MUSCLE FIBERS ARE ALTERED FROM BUNDLED POSITION INTO STRAIGHTER ALIGNMENT WITH DIRECTION OF MUSCLE OR FASCIA ?
APPLY GENTLE FORCE
94
GENTLE PRESSURE FROM FOAM ROLLING CAN STIMULATE WHAT AND CREATE WHAT ?
STIMULATE GOLGI TENDON ORGAN AND CREATE AUTOGENIC INHIBITION, DECREASING MUSCLE SPINDLE EXCITATION AND RELEASING HYPERTONICITY (TENSION) OF UNDERLYING MUSCULATURE; GENTLE PRESSURE -> BREAKS UP KNOTS -> RELEASE UNWANTED MUSCULAR TENSION
95
CRUCIAL WHEN PERFORMING SELF MYOFASCIAL RELEASE, MUST FIND TENDER SPOT (INDICATED PRESENCE OF MUSCLE HYPERTONICITY) AND SUSTAIN PRESSURE ON THAT SPOT FOR HOW LONG ?
MINIMUM OF 30 SECS
96
HELPS RESTORE BODY BACK TO OPTIMAL LEVEL OF FUNCTION BY RESETTING PROPRIOCEPTIVE MECHANISM OF SOFT TISSUE
SELF MYOFASCIAL RELEASE
97
SELF MYOFASCIAL RELEASE IS SUGGESTED TO BE PERFORMED WHEN ?
BEFORE STRETCHING, HELPS BREAK UP FASCIAL ADHESION (KNOTS) AND MAY POTENTIALLY IMPROVE TISSUES ABILITY TO LENGTHEN THROUGH STRETCHING TECHNIQUES
98
GASTROCNEMIUS/ SOLEUS (CALVES) MYOFASCIAL RELEASE
FOAM UNDER MID CALF
CROSS LEFT OVER RIGHT (OPTIONAL)
SLOWLY ROLL CALF AREA
99
TENSOR FASCIAL LATAE (TFL)/ ILIOTIBIAL (IT) BAND MYOFASCIAL RELEASE
LIE ON SIDE
CROSS TOP LEG OVER LOWER LEG
SLOWLY ROLL FROM HIP JOINT TO LATERAL KNEE
100
ADDUCTORS MYOFASCIAL RELEASE
LIE PRONE W/ ONE THIGH FLEXED AND ABDUCTED AND FOAM ROLL IN GROIN REGION
SLOWLY ROLL INNER THIGH AREA
101
PIRIFORMIS MYOFASCIAL RELEASE
SIT ON TOP OF FOAM ROLL
CROSS ONE FOOT ON OPPOSITE KNEE
LEAN INTO HIP
SLOWLY ROLL ON POSTERIOR HIP AREA
102
LATISSIMUS DORSI MYOFASCAIL RELEASE
LIE ON FLOOR ON ONE SIDE WITH ARM CLOSEST TO FLOOR OUTSTRETCHED AND THUMB UPWARD
FOAM UNDER ARM (AXILLARY REGION)
SLOWLY MOVE BACK AND FORTH
103
PROCESS OF PASSIVELY TAKING MUSCLE TO POINT OF TENSION AND HOLDING THE STRETCH FOR MINIMUM OF 30 SECS
STATIC STRETCHING
104
TRADITIONAL FORM OF STRETCHING; COMBINES LOW FORCE WITH LONGER DURATION
STATIC STRETCHING
105
BY HOLDING A MUSCLE IN A STRETCHED POSITION FOR PROLONGED PERIOD IT STIMULATES AND PRODUCES WHAT ?
GTO STIMULATED AND PRODUCES INHIBITORY EFFECT ON MUSCLE SPINDLE (AUTOGENIC INHIBITION); ALLOWS MUSCLE TO RELAX AND PROVIDES BETTER ELONGATION OF MUSCLE
106
T OR F: STATIC STRETCHING SHOULD BE USED TO DECREASE MUSCLE SPINDLE ACTIVITY OF A TIGHT MUSCLE BEFORE AND AFTER ACTIVITY
TRUE
107
ATHLETES AND OTHERS ENGAGING IN MAXIMAL EFFORT, EXPLOSIVE ACTIVITIES (HIGH JUMPS, SPRINTING, POWER LIFTING) MAY NOT WANT TO PERFORM WHAT BEFORE THE EVENT UNLESS MUSCLE IMBALANCES ARE PRESENT ?
STATIC STRETCHING
108
T OR F: ACUTE STRETCHING, HELD FOR MORE THAN 30 SECS MAY INCREASE STRENGTH AND POWER
FALSE; DECREASES STRENGTH AND POWER
109
STATIC GASTROCNEMIUS STRETCH
STAND FACING WALL
ONE LEG BACK(GLUTEAL AND QUAD ACTIVATED TO KEEP KNEE IN FULL EXTENSION)
REAR FOOT FLAT LEAN FORWARD
(CALF STRETCH ON WALL)
110
STATIC STANDING TFL STRETCH
STAGGERED STANCE, FRONT LEG SLIGHTLY BENT REAR LEG STRAIGHT
EXTERNALLY ROTATE BACK LEG
CONTRACT GLUTEAL MUSCLE WHILE ROTATING PELVIS POSTERIORLY
(ONE ARM OVERHEAD STRETCH)
111
STATIC KNEELING HIP FLEXOR STRETCH
FRONT BACK LEG 90* KNELT
INTERNALLY ROTATE BACK HIP TO TARGET PSOAS MUSCULATURE OR MAINTAIN NEUTRAL POSITION TO TARGET RECTUS FEMORIS
(KNEELING HIP FLEXOR ARM OVERHEAD STRETCH)
112
STATIC STANDING ADDUCTOR STRETCH
STRADDLE STANCE, FEET BEYOND SHOULDER WIDTH
POSTERIORLY ROTATE PELVIS
SIDE LUNG MOTION UNTIL STRETCH IN STRAIGHT LEGS GROIN AREA FELT
(SIDE LUNG STRETCH)
113
STATIC LATISSIUMUS DORSI BALL STRETCH
KNEEL IN FRONT OF BALL
ONE ARM ON BALL WITH THUMB POINTED UP
POSTERIORLY ROTATE PELVIS
REACH ARM STRAIGHT OUT BY ROLLING BALL
(ONE ARM BALL ROLL OUT)
114
STATIC PECTORAL STRETCH
STAND AGAINST OBJECT AND FORM 90-90* ANGLE WITH ARM
LEAN FORWARD UNTIL STRETCH IN ANTERIOR SHOULDER AND CHEST REGION
MAKE SURE SHOULDERS DO NOT ELEVATE
(CHEST STRETCH ON WALL)
115
SHOULDERS ELEVATING DURING A STATIC PECTORAL STRETCH IS AN EXAMPLE OF WHAT ?
RELATIVE FLEXIBILITY AND DECREASES EFFECTIVENESS OF STRETCH
116
STATIC UPPER TRAPEZIUS/ SCALENE STRETCH
STAND IN OPTIMAL POSTURE
RETRACT AND DEPRESS SCAPULA ON SIDE BEING STRETCHED
TUCK CHIN AND LATERALLY FLEX HEAD
(NECK STRETCH HEAD TO SIDE)
117
PROCESS OF USING AGONIST AND SYNERGIST TO DYNAMICALLY MOVE JOINT INTO A ROM
ACTIVE ISOLATED STRETCH
118
THIS FORM OF STRETCHING INCREASES MOTORNEURON EXCITABILITY CREATING RECIPROCAL INHIBITION OF MUSCLE BEING STRETCHED
ACTIVE ISOLATED STRETCH
119
SUGGESTED FOR PREACTIVITY WARM UP (BEFORE SPORTS COMPETITION OR HIGH INTENSITY EXERCISE) AS LONG AS NO POSTURAL DISTORTION PATTERNS ARE PRESENT
ACTIVE ISOLATED STRETCHES
120
IF AN INDIVIDUAL POSSESSES MUSCLE IMBALANCES, ACTIVE ISOLATED STRETCHING SHOULD BE PERFORMED WHEN ?
AFTER SELF MYOFASCIAL RELEASE AND STATIC STRETCHING FOR MUSCLES DETERMINED AS TIGHT OR OVERACTIVE DURING ASSESSMENT PROCESS
121
REPS AND HOLDS FOR ACTIVE ISOLATION STRETCHES
1-2 SETS OF 5-10 REPS
| HELD FOR 1-2 SECS EACH
122
ACTIVE STANDING TFL STRETCH
STAGGERED STACNE
EXTERNALLY ROTATE BACK LEG
SQUEEZE GLUTEAL MUSCLE ROTATE PELVIS POSTERIORLY
STRIDE FORWARD UNTIL MILD TENSION IN FRONT HIP
123
ACTIVE KNEELING HIP FLEXOR STRETCH
KNEE FRONT AND BACK LEG 90*
INTERNALLY ROTATE BACK HIP TO TARGET PSOAS MUSCLE OR MAINTAIN NEUTRAL TO TARGET RECTUS FEMORIS
SQUEEZE GLUTEAL MUSCLE OF SIDE BEING STRETCHED ROTATE PELVIS POSTERIORLY
MOVE FORWARD TILL TENSION, SIDE BEND AND ROTATE POSTERIORLY
(KNEELING HIP FLEXOR STRETCH ARM OVERHEAD)
124
WHY DOES INTERNALLY ROTATING BACK HIP TARGETS PSOAS ?
BECAUSE THIS MUSCLE CONCENTRICALLY PERFORMS HIP FLEXION AND EXTERNAL ROTATION
125
ACTIVE STANDING ADDUCTOR STRETCH
STRADDLE STANCE MORE THAN SHOULDER WIDTH APART
SIDE LUNGE UNTIL STRETCH IN STRAIGHT LEGS GROIN AREA
KEEP HIP LEVEL WHEN GOING INTO STRETCH
(SIDE LUNG STRETCH)
126
ACTIVE LATISSIMUS DORSI BALL STRETCH
KNEEL IN FRONT OF BALL
ONE ARM ON BALL WITH THUMB STRAIGHT UP
MAINTAIN CORE CONTROL, ROLL BALL OUT UNTIL COMFORTABLE STRETCH
127
WHEN PERFORMING AN ACTIVE LATISSIMUS DORSI BALL STRETCH, WHY DO YOU WANT TO MAKE SURE TO INITIATE STRETCH BY GOING INTO A POSTERIOR PELVIC TILT ?
WILL TAKE ORIGIN AND INSERTION OF LATISSIMUS DORSI FURTHER APART, ENHANCING STRETCH
128
ACTIVE EXTENSION OF A MUSCLE, USING FORCE PRODUCTION AND MOMENTUM TO MOVE JOINT THROUGH FULL AVAILABLE ROM; USES CONCEPT OF RECIPROCAL INHIBITION TO IMPROVE SOFT TISSUE EXTENSIBILITY
DYNAMIC STRETCH
129
REPS AND EXERCISES FOR DYNAMIC STRETCHING
1-2 SETS
10-15 REPS
3-10 EXERCISES
130
T OR F: DYNAMIC STRETCHING IS SUGGESTED AS WARM UP BEFORE ATHLETIC ACTIVITY, AS LONG AS NO POSTURAL DISTORTION PATTERNS ARE PRESENT
TRUE
131
WHAT IS RECOMMENDED OF CLIENT TO HAVE BEFORE UNDERTAKING AGGRESSIVE DYNAMIC STRETCHING PROGRAM ?
HAVE GOOD LEVELS OF TISSUE EXTENSIBILITY, CORE STABILITY AND BALANCE CAPABILITIES
132
PRISONER SQUAT DYNAMIC STRETCH
HANDS BEHIND HEAD
SQUAT
EXTEND HIPS, KNEES, ANKLES UP
133
MULTIPLANAR LUNGE WITH REACH DYNAMIC STRETCH
STAND IN PROPER ALIGNMENT HANDS ON HIPS
STEP FORWARD (SAGITTAL PLANE) DESCEND INTO LUNGE WHILE REACHING FORWARD
USE HIPS AND THIGH MUSCLES TO PUSH BACK UP
PROGRESS TO SIDE LUNGES WITH REACH (FRONTAL PLANE) OR TURNING LUNGES WITH REACH (TRANSVERSE PLANE)
134
SINGLE LEG SQUAT TOUCHDOWN DYNAMIC STRETCH
STAND ON ONE LEG (PRETEND RAISED LEG IS RESTING ON PHONEBOOK)
SQUAT BENDING AT ANKLE, KNEE AND HIP AND REACHING TO OPPOSITE HAND NEAR STANDING LEG TOE
135
TUBE WALKING: SIDE TO SIDE DYNAMIC STRETCH
FEET HIP WIDTH APART
FEET STRAIGHT
10 SMALL STEPS SIDEWAYS
WITHOUT ALLOWING KNEES TO CAVE
(BANDED SIDE WALKS)
136
MEDICINE BALL LIFT AND CHOP DYNAMIC STRETCH
FEET HIP WIDTH APART
MEDICINE BALL WITH ELBOWS FULLY EXTENDED
ROTATE FROM TRUNK OUTWARD, LIFTING FROM LOW TO HIGH POSITION
HIPS PIVOT ON BACK FOOT
137
TUBE WALKING SIDE TO SIDE IS VERY EFFECTIVE FOR IMPROVING WHAT ?
GLUTEUS MEDIUS AND CORE ACTIVATION
138
ALLOWING FOR HIPS TO ROTATE DURING BOTH PORTION OF A MEDICINE BALL LIFT AND CHOP WILL HELP IMPROVE WHAT ?
ARTHROKINEMATICS THROUGH LPHC
139
THIS STRETCH CAN PLACE HIGH STRESS ON INSIDE OF KNEE (MEDIAL COLLATERAL LIGAMENT) AND MAY CAUSE PAIN AND STRESS ON KNEECAP (PATELLA)
INVERTED HURDLERS STRETCH
140
COMMON POSTURE FROM YOGA, INVERTED NATURE WHERE HEAD IS LOWER THAN HIPS, PLACES HIGH STRESS ON NECK AND SPINE
PLOW STRETCH
141
COMMON POSTURE FROM YOGA, INVERTED STRETCH THAT PLACES HIGH STRESS IN NECK, SHOULDER AND SPINE
SHOULDER STAND
142
COMMON STRETCH OF HAMSTRING COMPLEX, PLACES VERTEBRAE AND CARTILAGE DISCS IN LOW BACK UNDER HIGH STRESS
STRAIGHT LEG TOE TOUCH
143
STRETCH FOR QUADRICEPS AND HIP FLEXORS, HIGH STRESS ON KNEECAP AND OTHER TISSUES ON FRONT OF KNEE JOINT
ARCHING QUADRICEPS
| ON KNEES KNEELING BACK
144
FOR BEGINNING CLIENTS REQUIRING CORRECTION OF POSTURAL IMBALANCE, WHAT IS RECOMMENDED FOR BEFORE AND AFTER WORKOUTS AND ON OFF DAYS ?
CORRECTIVE FLEXIBILITY (SELF MYOFASCIAL RELEASE AND STATIC STRETCHING)
145
CLIENT TRAINING IN HYPERTROPHY PHASE, WHICH PHASE OF FLEXIBILITY CONTINUUM WOULD BE MOST APPROPRIATE ?
ACTIVE
146
ACT OF SYNERGISTIC TAKE OVER FUNCTION FOR WEAK OR INHIBITED PRIME MOVER
SYNERGISTIC DOMINANCE
147
DURING 40-40 DASH, HAMSTRING COMPLEX BEGINS TO DO MOST WORK FOR WEAK GLUTEUS MAXIMUS, THIS IS AN EXAMPLE OF WHAT ?
SYNERGISTIC DOMINANCE
148
T OR F: DYNAMIC STRETCHING SHOULD BE PERFORMED AT A CONTROLLED SPEED
TRUE
149
IF A CLIENT KNEES MOVES INWARD DURING OVERHEAD SQUATS, AN EXERCISE TO HELP STRENGTHEN THE UNDERACTIVE MUSCULATURE WOULD BE WHAT ?
TUBE WALKING SIDE TO SIDE
150
SINGLE LEG SQUAT TOUCHDOWN IS AN EXAMPLE OF WHAT STRETCH ?
DYNAMIC STRETCH
151
T OR F: STRENGTH LEVEL CLIENTS WOULD USE ACTIVE ISOLATED STRETCHING DURING WARM UP
TRUE
152
TO PROPERLY STRETCH HAMSTRING DURING AN ACTIVE SUPINE BICEPS FEMORIS STRETCH, YOU NEED TO CONTRACT WHAT DURING KNEE EXTENSION ?
QUADRICEPS
153
CONCEPT USED BY DYNAMIC STRETCHING TO IMPROVE SOFT TISSUE EXTENSIBILITY
RECIPROCAL INHIBITION
154
INCREASED FORCE OUTPUT OF SYNERGIST FOR HIP EXTENSION TO COMPENSATE FOR WEAK GLUTEUS MAXIMUS IS AN EXAMPLE OF WHAT ?
SYNERGISTIC DOMINANCE
