Chapter 11: Flexibility

Question 1

What is flexibility?

Answer 1

Range of motion in a joint or group of joints

Question 2

What is the goal of flexibility?

Answer 2

Increase range of motion and maximize the muscular length-tension relationship for optimal muscle contractile strength

Question 3

What is muscular length-tension relationship

Answer 3

Optimal sarcomere length within a muscle fiber maximizing force production

Question 4

What are the fibrous bands of fascia (scar tissue) created between tissues as a result of injury, muscle stress, or overuse?

Answer 4

Adhesions

Question 5

What are the characteristics of flexibility?

Answer 5

Range of motion (ROM) in a joint or joints

A lack of pain while stretching

Question 6

What is mobility? How is it different from flexibility?

Answer 6

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.

Question 7

What is stretch tolerance?

Answer 7

The ability to experience the physical sensations of stretching and reduce the discomfort felt at the end range of motion

Question 8

What is the difference between passive and active tension?

Answer 8

PASSIVE TENSION: Generated only by external forces.

ACTIVE TENSION: Generated by internal force (muscle contraction)

Question 9

What is the myostatic stretch reflex?

Answer 9

Muscle contraction in response to stretching within the muscle, which is the result of sensory structures like the muscle spindle and Golgi tendon organ

Question 10

What’s the ideal range for static stretches to increase range of motion?

Answer 10

15-30 seconds

Question 11

What’s the maximum recommended length for a dynamic warmup?

Answer 11

15 minutes

Question 12

Is passive or active ROM greater in normal healthy joints?

Answer 12

Passive ROM

Question 13

What is the amount of motion in a joint that is achievable through muscular contraction and limited by muscle flexibility?

Answer 13

Active range of motion

Question 14

What is the amount of motion a joint can achieve when force is applied by an outside source?

Answer 14

Passive range of motion

Question 15

What does passive ROM rely on to restrict excessive movement?

Answer 15

Musculature and passive structures such as ligaments, tendons, and other connective tissue

Question 16

What must support increased ROM in an athlete?

Answer 16

The ability to isometrically and isotonically control these joint movements during training

Question 17

What are contractions that maintain constant tension in a muscle as the length changes and are neither eccentric nor concentric?

Answer 17

Isotonic contractions

Question 18

Why is it important for trainers to combine passive and active stretching?

Answer 18

The client should be strong enough to control joints and limbs in end range positions

Question 19

What do dynamic stretches do?

Answer 19

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

Question 20

What is proprioceptive neuromuscular facilitation stretching?

Answer 20

An advanced form of flexibility training involving both stretching and contracting the targeted muscle group

Effective for improving flexibility and increasing range of motion

Question 21

What are the key features of PNF?

Answer 21

• 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

Question 22

What is reduction of excitability of a muscle fiber caused by inhibition from the Golgi tendon organ?

Answer 22

Autogenic inhibition

Question 23

What is a flexibility technique focusing on the fascial and neural systems to relieve irritated bands of fascia and muscle tissue?

Answer 23

Self-myofascial release (SMR)

Question 24

How does SMR work?

Answer 24

By reducing intramuscular and connective tissue adhesions and altering tissue stiffness to improve ROM and joint mobility

Question 25

What does the pressure of the SMR tool provide?

Answer 25

It can cause the Golgi tendon organ to deactivate the muscle spindle and allow the muscle fibers to loosen and realign

Question 26

What is the ideal length of time to apply an SMR implement?

Answer 26

30-90 seconds

Question 27

In what ways are PNF and SMR similar?

Answer 27

Uses autonomic inhibition