Chapter 14 Flashcards
Define Davis’s law and the following: muscle imbalances, relative flexibility, self-myofascial release, altered reciprocal inhibition, synergistic dominance, and reciprocal inhibition. Which type of stretching relies on reciprocal inhibition?
Davis’s law states that soft tissue models along the lines of stress. When soft tissue rebuilds itself, it does so in a random fashion, usually not running the same way as muscle fibers.
• Muscle imbalances: Alteration of muscle length surrounding a joint.
• Relative flexibility: The tendency of the body to seek the path of least resistance during functional movement patterns.
• Self-myofascial release (foam rolling): Used to help correct existing muscle imbalances, reduce trigger points (knots within the muscle), and inhibit overactive musculature.
• Altered reciprocal inhibition: The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.
• Synergistic dominance: The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.
• Reciprocal inhibition: The simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to take place. For example, to perform elbow flexion during a bicep curl, the biceps brachii actively contracts while the triceps brachii relaxes to allow the movement to occur.
What is Pattern Overload?
Pattern Overload is the constant repetition of the same pattern of motion, and this potentially places stress on the body that is abnormal. This can be activities like throwing a baseball or marathon running. It could also be outside of exercise and be with a job such as a loading dock employee with repetitive lifting and loading. These patterns need to be recognized to see what to stretch and fix with other exercise.
Write down the full cumulative injury cycle. How can a person escape the cumulative
injury cycle?
The cumulative injury cycle is caused by poor posture and repetitive movements. This dysfunction is treated by the body as an injury.
- Tissue trauma leads to
- Inflammation which leads to
- Muscle spasms (from heightened muscle spindle activity) which lead to
- Adhesions (knots) which lead to
- Altered neuromuscular control which leads to
- Muscle imbalance which leads to
- The cycle repeating
A person can escape the cumulative injury cycle by incorporating an integrated flexibility training program to restore the normal extensibility of the entire soft tissue complex.
How long should one perform each style of stretching?
Self-myofascial release - Minimum of 30 seconds
Static stretching - 30 seconds
Active isolated stretching - 1 to 2 seconds for 5 to 10 repetitions
Dynamic stretching - 10 repetitions, 3 to 10 exercises
Memorize all the steps needed when performing the TFL/IT self-myofascial release
stretch. (use linked video in NASM CPT 7th edition chapter 14 to help).
Tensor fascia latae (TFL)/ Iliotibial band (IT) self-myofascial release:
1. Preparation: Lie on your side, with the foam roll just in front of the hip. Cross the top leg over the lower leg with foot touching the floor.
2. Movement: Slowly roll from the hip joint to the lateral knee to find the most tender spot.
3. Once identified, hold that tender spot until the discomfort is reduced (minimum of 30
seconds).
What are the factors that influence flexibility?
The factors influencing flexibility:
- Genetics
- Elasticity of connective tissues
- Composition of tendons or skin around the joint
- Joint structure
- Strength of the muscles groups that oppose
- Body composition
- Sex
- Age
- Level of activity
- Past injuries
- Current medical issues
- Pattern overload
What are the reasons for doing flexibility training?
Correcting muscular imbalances
- Increases in the joint ROM
- Decreases in excessive muscle tension
- Relief of joint stress
- Improvements in the extensibility of musculotendinous junction
- Maintenance of the normal functional length of muscles
- Improving the neuromuscular efficiency
- Improved function
What would be an example of synergistic dominance during an exercise?
The hamstrings taking over for the gluteus maximus during hip extension (the glutes were weakened by tight hip flexors).
Autogenic inhibition is used by which techniques? Which technique utilizes momentum and force production to have the joint go through a full range of motion?
Autogenic inhibition is used by self-myofascial release.
• Dynamic stretching utilizes momentum and force production to have the joint go through a full range of motion.
During the stabilization level of training, what type of flexibility training is recommended?
What stretching style releases knots and trigger points in the muscles?
Self-myofascial release and static stretching are appropriate for the stabilization phase. Self-myofascial release (SMR) releases the knots and trigger points in the muscles.
