Chapter 10: Concepts of Flexibility Training

Question 1

Flexibility

Answer 1

The range of motion of a muscle and its associated connective tissues at a joint or joints.

Question 2

Range of Motion

Answer 2

The measurement of movement around a specific joint or body part.

Question 3

Static Stretching

Answer 3

Lengthening a muscle and holding the lengthened position.

Question 4

Hyper-mobility

Answer 4

The condition of having excessive amounts of range of motion in a joint or joints.

Question 5

Active Stretching

Answer 5

A muscle actively contracting to stretch another.

Question 6

Dynamic Stretching

Answer 6

Movement-based active stretching where muscles engage to bring about a stretch.

Question 7

Passive Stretching

Answer 7

An external force such as a stretching strap or the hand to move a joint to the end of a range of motion.

Question 8

Self-Myofascial Release

Answer 8

Applying manual pressure to an adhesion or overactive tissue to elicit an autogenic inhibitory response, which is characterized by a decrease in the excitability of a contracting or stretched muscle arising from the Golgi tendon organ.

Question 9

Adhesion

Answer 9

Area of scar-like tissue that causes organs and tissues to stick together.

Question 10

Ballistic Stretching

Answer 10

Uses the momentum of the body or limb to move it through and beyond a normal range of motion. This technique uses bobbing, bouncing, pulsing, or jerking to achieve a stretch.

Question 11

Proprioceptive Neuromuscular Facilitation Stretching

Answer 11

A flexibility technique used to increase range of motion and neuromuscular efficiencies.

Question 12

Passive Range of Motion

Answer 12

The range of motion achievable when aided by an external force.

Question 13

Active Range of Motion

Answer 13

A muscle or group of muscles contract to create a range of motion.

Question 14

Resisted Range of Motion

Answer 14

Range of motion available while a load is also being moved through that range of motion.

Question 15

Muscle Activation Exercises

Answer 15

Low-level resistance movements to activate blood flow and activate the nervous control of a muscle.

Question 16

Intuitive Limbering

Answer 16

Stretching after waking or when standing up from a prolonged seated position.

Question 17

Contract-Relax Stretching

Answer 17

Contracting a given muscle before stretching the same muscle.

Question 18

Contract-Relax Antagonist Contract Stretching

Answer 18

Contracting an antagonist muscle before stretching the agonist.

Question 19

Pliability

Answer 19

The quality of being easily bent or flexible.

Question 20

Myofascial Release

Answer 20

Stretches and loosens the fascia using gentle, gradual, sustained pressure or stretch on areas of tension.

Question 21

Autogenic Inhibition

Answer 21

The decrease in excitability of a contracting or stretched muscle arising from the Golgi tendon organ.

Question 22

Golgi Tendon Organ

Answer 22

The proprioceptive sensory organ that senses muscle tension in a tendon and inhibits muscle action.