Chapter 14

Question 1

What are the recommended training variables for dynamic stretching?

Answer 1

1 set, 10 to 15 repetitions, 3 to 10 exercises

Question 2

Which principle states that soft tissue will model along the lines of stress?

Answer 2

Davis’s law

Question 3

What are the two primary actions of the Golgi tendon organ?

Answer 3

Sense change in muscle-tendon tension and speed of tension change

Question 4

What is the neuromuscular phenomenon that occurs when a synergist muscle takes over for a weak or inhibited muscle?

Answer 4

Synergistic dominance

Question 5

Which term best describes observable movement of the limbs?

Answer 5

Osteokinematics

Question 6

What is pertinent information for the fitness professional to consider before prescribing flexibility exercises?

Answer 6

Any medical precautions or contraindications

Question 7

Which statement best describes the neurophysiological effect that occurs from myofascial rolling?

Answer 7

The direct roller compression may create tissue relaxation and pain reduction in tissues by stimulating nerve receptors.

Question 8

When performing a dumbbell biceps curl, the biceps brachii is considered the agonist (prime mover), and the triceps become the inhibited antagonist. What is this phenomenon called?

Answer 8

Reciprocal inhibition

Question 9

Why is the hurdler’s stretch considered to be a controversial lower-body stretch?

Answer 9

The stretch provides excessive stress to the inside of the knee.

Question 10

The hamstring complex compensating for weakened hip extensors, which cannot produce force effectively, is an example of what key term?

Answer 10

Synergistic dominance

Question 11

If a muscle is stretched too quickly, the muscle responds with an immediate contraction to stop the stretch. What is this specific action called?

Answer 11

Stretch reflex

Question 12

What are two contraindications for self-myofascial techniques?

Answer 12

Cancer and bleeding disorders

Question 13

Why is the shoulder stand yoga pose considered to be a controversial upper-body stretch?

Answer 13

This stretch provides excessive stress to the neck, shoulders, and spine.

Question 14

What concern should you have when prescribing flexibility exercises to a client with osteoporosis?

Answer 14

Osteoporosis is considered a contraindication to myofascial rolling.

Question 15

What is the process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles?

Answer 15

Autogenic inhibition

Question 16

Which type of nerve receptor senses pain?

Answer 16

Nociceptor

Question 17

Flexibility is defined as the following:

Answer 17

Normal extensibility of all soft tissues that allows for complete range of motion

Question 18

Which lower-body stretch is considered controversial and may be a risk for injury?

Answer 18

Inverted hurdler’s stretch for hamstrings

Question 18

Which lower-body stretch is considered controversial and may be a risk for injury?

Answer 18

Inverted hurdler’s stretch for hamstrings

Question 19

What is considered to be the mechanism of action with self-myofascial rolling?

Answer 19

Autogenic inhibition

Question 20

The lengthening reaction is often seen with what type of flexibility technique?

Answer 20

Static stretching

Question 21

Active and dynamic stretching utilize which physiological action?

Answer 21

Reciprocal inhibition

Question 22

What principle describes the nervous system’s ability to recruit the correct muscles to perform movement?

Answer 22

Neuromuscular efficiency

Question 23

What type of exercise would be suggested to address overactive, shortened hamstrings?

Answer 23

Flexibility exercises

Question 24

If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize?

Answer 24

SMR/static stretching

Question 25

Which physiological systems comprise the human movement system (HMS)?

Answer 25

The muscular, skeletal, and nervous systems

Question 26

Which upper-body yoga stretch is considered controversial and may be a risk for injury?

Answer 26

Plow pose

Question 27

What is a safe flexibility modification that you can recommend to a client who has varicose veins?

Answer 27

Gentle static stretching

Question 28

What are the recommended training variables for self-myofascial rolling?

Answer 28

1 to 3 sets, hold each tender area for 30 seconds

Question 29

Which statement best describes the local mechanical effect that occurs from myofascial rolling?

Answer 29

Compression to the local myofascia “relaxes” the tissues by increasing local blood flow and reducing myofascial restrictions and adhesions.

Question 30

What are the recommended training variables for active stretching?

Answer 30

1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions

Question 31

Susan’s quadriceps have been identified as overactive. What type of flexibility training should be used first to help improve this muscle imbalance?

Answer 31

SMR and static stretching of the quadriceps

Question 32

Which muscle would you be targeting for SMR if you placed the roller along the front and slightly lateral (outside) part of the upper thigh (just below the pelvis)?

Answer 32

Tensor fascia latae

Question 33

What key term would best describe an overactive hip flexor complex decreasing neural drive to the hip extensor complex?

Answer 33

Altered reciprocal inhibition

Question 34

Your client Ethan presents with an overactive/shortened quadriceps group, which is causing the hamstrings to be underactive/lengthened. What is this phenomenon called?

Answer 34

Altered reciprocal inhibition

Question 35

What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise?

Answer 35

Contraindication

Question 36

What are the two physiological responses that can occur from myofascial rolling?

Answer 36

Mechanical and neurophysiological response

Question 37

What are common tools used for self-myofascial techniques?

Answer 37

Foam rollers, handheld rollers, and massage balls

Question 38

Davis's law describes what type of changes within the cumulative injury cycle?

Answer 38

Adhesions may begin to form structural changes in the soft tissue.

Question 39

Mobility is a combination of which two musculoskeletal components?

Answer 39

Flexibility and joint ROM

Question 40

Why is the arching quadriceps stretch considered a controversial lower-body stretch?

Answer 40

The stretch provides excessive stress on the kneecap and other tissues in the front knee.

Question 41

Which answer best represents the timeframe when delayed-onset muscle soreness (DOMS) occurs after strenuous exercise?

Answer 41

24 to 72 hours after strenuous exercise

Question 42

What should be the first step in a client's program after the assessment?

Answer 42

Designing the flexibility portion of the program

Question 43

What are the steps in the cumulative injury cycle?

Answer 43

Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, muscle imbalance

Question 44

What is it called when an individual performs the same task repeatedly over time, which can lead to movement dysfunction?

Answer 44

Pattern overload

Question 45

Which term best describes motion at the joint surface?

Answer 45

Arthrokinematics

Question 46

What are two medical precautions for self-myofascial techniques?

Answer 46

Joint hypermobility and scoliosis

Question 47

Flexibility training can reduce the risk of what three conditions?

Answer 47

Muscle imbalances, joint dysfunctions, and overuse injuries

Question 48

Researchers have found that myofascial rolling can decrease the effects of what condition after strenuous exercise?

Answer 48

Delayed-onset muscle soreness

Question 49

What are the two primary actions of the muscle spindle?

Answer 49

Sense the change in muscle length and the speed of length change

Question 50

What are two signs of a muscle being overstretched?

Answer 50

Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle

Question 51

What is an example of a mechanism that can lead to muscle imbalance?

Answer 51

Postural distortions

Question 52

What are the recommended training variables for static stretching?

Answer 52

1 to 3 sets, hold each stretch for 30 seconds

Question 53

Which statement best defines the concept of relative flexibility?

Answer 53

Altered movement patterns