CH.7 FLEXIBILITY TRAINING CONCEPTS Flashcards
IMPORTANT WAY TO HELP AID IN PREVENTING AND TREATING VARIOUS NEUROMUSCULAR INJURIES
FLEXIBILITY TRAINING
NORMAL EXTENSIBILITY OF ALL SOFT TISSUES THAT ALLOWS FULL RANGE OF MOTION OF A JOINT
FLEXIBILITY
CAPABILITY TO BE ELONGATED OR STRETCHED
EXTENSIBILITY
DICTATED BY NORMAL EXTENSIBILITY OF ALL SOFT TISSUES SURROUNDING IT
RANGE OF MOTION (ROM) OF JOINT
COMBINATION OF FLEXIBILITY AND NERVOUS SYSTEMS ABILITY TO CONTROL RANGE OF MOTION EFFICIENTLY
DYNAMIC RANGE OF MOTION
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
NEUROMUSCULAR EFFICIENCY
FACTORS THAT INFLUENCE FLEXIBILITY
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)
FOR OPTIMAL NEUROMUSCULAR EFFICIENCY, MUST HAVE PROPER WHAT ?
FLEXIBILITY IN ALL 3 PLANES OF MOTION
FLEXIBILITY REQUIRES WHAT 3 THINGS ?
EXTENSIBILITY -> DYNAMIC ROM -> NEUROMUSCULAR EFFICIENCY
COMPRISES MUSCULAR, SKELETAL AND NERVOUS SYSTEM; KNOWN AS KINETIC CHAIN
HUMAN MOVEMENT SYSTEM (HMS)
IF ONE OR MORE SEGMENTS OF HMS ARE MISALIGNED AND NOT FUNCTIONING PROPERLY, WHAT MAY DEVELOP ?
PREDICTABLE PATTERNS OF DYSFUNCTION
PREDICTABLE PATTERNS OF MUSCLE IMBALANCES
POSTURAL DISTORTION PATTERNS
LEAD TO DECREASED NEUROMUSCULAR EFFICIENCY AND TISSUE OVERLOAD
POSTURAL DISTORTION PATTERNS
REPRESENTED BY LACK OF STRUCTURAL INTEGRITY, RESULTING FROM DECREASED FUNCTIONING OF ONE (OR MORE) COMPONENTS OF HMS
POSTURAL DISTORTION PATTERNS (POOR STATIC OR DYNAMIC POSTURE)
LACK OF STRUCTURAL INTEGRITY CAN RESULT IN WHAT ?
ALTERED LENGTH TENSION RELATIONSHIP (ALTERED MUSCLE LENGTHS), ALTERED FORCE COUPLE RELATIONSHIPS (ALTERED MUSCLE ACTIVATION), AND ALTERED ARTHORKINEMATICS (JOINT MOTION)
ULTIMATE GOAL OF HMS
MAINTAIN HOMEOSTASIS (DYNAMIC POSTURAL EQUILIBRIUM)
MUSCLE IMBALANCES -> POOR POSTURE -> IMPROPER MOVEMENT -> INJURY
POSTURAL DISTORTION PATTERNS
LATISSIMUS FLEXIBILITY MOVEMENT IN SAGITTAL PLANE
PROPER EXTENSIBILITY = PROPER SHOULDER FLEXION
LATISSIMUS FLEXIBILITY MOVEMENT IN FRONTAL PLANE
PROPER EXTENSIBILITY = PROPER SHOULDER ABDUCTION
LATISSIMUS FLEXIBILITY MOVEMENT IN TRANSVERSE PLANE
PROPER EXTENSIBILITY = PROPER EXTERNAL HUMERUS ROTATION
BICEPS FEMORIS FLEXIBILITY MOVEMENT IN SAGITTAL PLANE
PROPER EXTENSIBILITY = PROPER HIP FLEXION, KNEE EXTENSION
BICEPS FEMORIS FLEXIBILITY MOVEMENT IN FRONTAL PLANE
PROPER EXTENSIBILITY = PROPER HIP ADDUCTION
BICEPS FEMORIS FLEXIBILITY MOVEMENT IN TRANSVERSE PLANE
PROPER EXTENSIBILITY = PROPER HIP AND KNEE INTERNAL ROTATION
GASTROCNEMIUS FLEXIBILITY MOVEMENT IN SAGITTAL PLANE
PROPER EXTENSIBILITY = PROPER DORSIFLEXION OF ANKLE
GASTROCNEMIUS FLEXIBILITY MOVEMENT IN FRONTAL PLANE
PROPER EXTENSIBILITY = PROPER INVERSION OF CALCANEUS (HEEL BONE)
GASTROCNEMIUS FLEXIBILITY MOVEMENT IN TRANSVERSE PLANE
PROPER EXTENSIBILITY = PROPER INTERNAL ROTATION OF FEMUR
TENDENCY OF BODY TO SEEK PATH OF LEAST RESISTANCE DURING FUNCTIONAL MOVEMENT PATTERNS
RELATIVE FLEXIBILITY
POOR FLEXIBILITY CAN LEAD TO DEVELOPMENT OF WHAT ?
RELATIVE FLEXIBILITY
ALTERATION OF MUSCLE LENGTH SURROUNDING A JOINT
MUSCLE IMBALANCE
FORCING COMPENSATION TO OCCUR
OVERACTIVE
ALLOWING FOR COMPENSATION TO OCCUR
UNDERACTIVE
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
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
SIMULTANEOUS CONTRACTION OF ONE MUSCLE AND RELAXATION OF ITS ANTAGONIST TO ALLOW MOVEMENT TO TAKE PLACE
RECIPROCAL INHIBITION
MUSCLE INHIBITION CAUSED BY TIGHT AGONIST WHICH INHIBITS FUNCTIONAL ANTAGONIST
ALTERED RECIPROCAL INHIBITION
NEUROMUSCULAR PHENOMENON THAT OCCURS WHEN INAPPROPRIATE MUSCLES TAKE OVER FUNCTION OF WEAK OR INHIBITED PRIME MOVER
SYNERGISTIC DOMINANCE
MOTIONS OF JOINTS IN BODY
ARTHROKINEMATICS
ALTERED FORCED AT JOINT THAT RESULT IN ABNORMAL MUSCULAR ACTIVITY AND IMPAIRED NEUROMUSCULAR COMMUNICATION AT JOINT
ARTHOKINETIC DYSFUNCTION
BICEPS BRACHII CONTRACTS WHILE TRICEPS BRACHII (ANTAGONIST MUSCLE) RELAXES = ELBOW FLEXION
RECIPROCAL INHIBITION
TIGHT PSOAS (HIP FLEXOR) WOULD DECREASE NEURAL DRIVE OF WHAT ?
GLUTEUS MAXIMUS (HIP EXTENSOR)
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
RESULT OF SYNERGISTIC DOMINANCE IS WHAT ?
FAULTY MOVEMENT PATTERNS, LEADING TO ARTHROKINETIC DYSFUNCTION AND EVENTUALLY INJURY
ALTERED JOINT MOTION CAN BE CAUSED BY WHAT ?
ALTERED LENGTH TENSION RELATIONSHIP AND FORCE COUPLE RELATIONSHIP WHICH AFFECT JOINT AND CAUSE POOR MOVEMENT EFFICIENCY
LOCATED IN MUSCLES AND TENDONS, HELP DETERMINE MUSCLE BALANCE OR IMBALANCE
MECHANORECEPTORS (SENSORY RECEPTORS)
MAJOR SENSORY ORGAN OF MUSCLE; COMPOSED OF MICROSCOPIC FIBERS THAT LIE PARALLEL TO MUSCLE FIBER
MUSCLE SPINDLES
HELP RPEVENT MUSCLES FROM STRETCHING TOO FAR OR TOO FAST
MUSCLE SPINDLES
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
WHEN A LENGTHENED MUSCLE IS STRETCHED IT INCREASES WHAT ?
INCREASES ECCITEMENT OF MUSCLE SPINDLES AND FURTHER CREATES CONTRACTION (SPASM) RESPONSE
KNEE ADDUCT AND INTERNALLY ROTATE (KNOCK KNEES) DURING SQUAT, UNDERACTIVE MUSCLE
GLUTEUS MEDIUS (HIP ABDUCTOR AND EXTERNAL ROTATOR)
KNEE ADDUCT AND INTERNALLY ROTATE (KNOCK KNEES) DURING SQUAT, OVERACTIVE MUSCLE
ADDUCTORS (INNER THIGHS) AND TENSOR FASCIA LATAE (HIP FLEXOR AND HIP INTERNAL ROTATOR)
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
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
WHEN EXCITED, WHAT CAUSES MUSCLE TO RELAX, WHICH PREVENTS MUSCLE FROM BEING PLACED UNDER EXCESSIVE STRESS WHICH CAN RESULT IN INJURY ?
GOLGI TENDON ORGAN
PROLONGED GOLGI TENDON ORGAN STIMULATION PROVIDES WHAT ?
INHIBITORY ACTION TO MUSCLE SPINDLES (LOCATED WITHIN SAME MUSCLE)
PHENOMENON WHERE CONTRACTING MUSCLE IS BEING INHIBITED BY ITS OWN RECEPTORS
AUTOGENIC INHIBITION
A MAIN PRINCIPLE USED IN FLEXIBILITY TRAINING, PARTICULARLY WITH STATIC STRETCHING
AUTOGENIC INHIBITION
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
STRETCHES SHOULD BE HELD LONG ENOUGH FOR GTO TO OVERRIDE WHAT ?
SIGNAL FROM MUSCLE SPINDLE (APPROX. 30 SECS)
CONSISTENTLY REPEATING SAME PATTERN OF MOTION, WHICH MAY PLACE ABNORMAL STRESSES ON BODY
PATTERN OVERLOAD
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
CREATE DYSFUNCTION WITHIN CONNECTIVE TISSUE OF BODY
POOR POSTURE AND REPETITIVE MOVEMENTS