Chapter 11: Flexibility Flashcards
What is flexibility?
Range of motion in a joint or group of joints
What is the goal of flexibility?
Increase range of motion and maximize the muscular length-tension relationship for optimal muscle contractile strength
What is muscular length-tension relationship
Optimal sarcomere length within a muscle fiber maximizing force production
What are the fibrous bands of fascia (scar tissue) created between tissues as a result of injury, muscle stress, or overuse?
Adhesions
What are the characteristics of flexibility?
Range of motion (ROM) in a joint or joints
A lack of pain while stretching
What is mobility? How is it different from flexibility?
Mobility is only the range of motion within a particular joint, whereas flexibility incorporates all anatomical components of the musculoskeletal system, including both contractile and noncontractile tissues as well as specific parts of the nervous system.
What is stretch tolerance?
The ability to experience the physical sensations of stretching and reduce the discomfort felt at the end range of motion
What is the difference between passive and active tension?
PASSIVE TENSION: Generated only by external forces.
ACTIVE TENSION: Generated by internal force (muscle contraction)
What is the myostatic stretch reflex?
Muscle contraction in response to stretching within the muscle, which is the result of sensory structures like the muscle spindle and Golgi tendon organ
What’s the ideal range for static stretches to increase range of motion?
15-30 seconds
What’s the maximum recommended length for a dynamic warmup?
15 minutes
Is passive or active ROM greater in normal healthy joints?
Passive ROM
What is the amount of motion in a joint that is achievable through muscular contraction and limited by muscle flexibility?
Active range of motion
What is the amount of motion a joint can achieve when force is applied by an outside source?
Passive range of motion
What does passive ROM rely on to restrict excessive movement?
Musculature and passive structures such as ligaments, tendons, and other connective tissue
What must support increased ROM in an athlete?
The ability to isometrically and isotonically control these joint movements during training
What are contractions that maintain constant tension in a muscle as the length changes and are neither eccentric nor concentric?
Isotonic contractions
Why is it important for trainers to combine passive and active stretching?
The client should be strong enough to control joints and limbs in end range positions
What do dynamic stretches do?
Brings joints and their associated soft tissue through a full, active, and pain-free ROM
Increases their temperature and blood flow to ideal levels for activity
What is proprioceptive neuromuscular facilitation stretching?
An advanced form of flexibility training involving both stretching and contracting the targeted muscle group
Effective for improving flexibility and increasing range of motion
What are the key features of PNF?
- Requires the contraction of a muscle or its antagonist before stretching
- The initial isometric contraction stimulates muscle spindle fibers, which in turn activate Golgi tendon organs, causing the muscle to relax and allow for a deeper stretch
What is reduction of excitability of a muscle fiber caused by inhibition from the Golgi tendon organ?
Autogenic inhibition
What is a flexibility technique focusing on the fascial and neural systems to relieve irritated bands of fascia and muscle tissue?
Self-myofascial release (SMR)
How does SMR work?
By reducing intramuscular and connective tissue adhesions and altering tissue stiffness to improve ROM and joint mobility
What does the pressure of the SMR tool provide?
It can cause the Golgi tendon organ to deactivate the muscle spindle and allow the muscle fibers to loosen and realign
What is the ideal length of time to apply an SMR implement?
30-90 seconds
In what ways are PNF and SMR similar?
Uses autonomic inhibition
