Chapter 14 - Flexibility Training Concepts Flashcards
After completing this deck, the fitness professional will be able to summarize the importance of flexibility training, explain the scientific rationale for flexibility training, and execute, instruct and cue various types of flexibility training.
Muscle imbalances can lead to what three human movement chain disruptions?
- Altered reciprocal inhibition
- Synergistic dominance
- Arthrokinematic dysfunction
How would you regress tube walking with a band around the ankles?
Move the band up to the thighs.
If a client has an overactive hip flexor complex, it will lead to an altered reciprocal inhibition of the hip extensor complex. This, in turn, will increase the force output of the synergist muscles for the hip extensors to compensate for the weakened hip extensors. This is an example of what?
Synergistic dominance
Synergistic dominance is when synergists take over the function of a weakened or inhibited prime mover.
How many repetitions of a dynamic stretch should be performed?
10-15
Muscle spindles respond to what?
Change in length in a muscle
True or False
When foam rolling, roll the entire length of the muscle, rolling over joints to reach the insertion points of a muscle if needed.
False.
You should never roll over joints.
SMR is used to _______.
- Correct muscle imbalances
- Reduce trigger points (or adhesions)
- Inhibit overactive muscles
For more information on SMR, click here.
What is the mechanism of action for SMR?
Autogenic inhibition
When rolling the back, you should avoid SMR on what areas?
The lumbar and cervical spine (low back and neck)
Define
Extensibility
The ability to be stretched
Define
Davis’ Law
Soft tissue models along lines of stress
What are the three arthrokinematic joint motions?
- Roll
- Slide
- Glide
Define
Relative Flexibility
The process of the body seeking the path of least resistance during functional movements.
For example, if a person does not have proper ankle mobility to perform a squat normally, they will externally rotate their feet naturally. This is because by externally rotating the feet, the ankle does not need as much mobility, making the exercise easier to perform.
What is SMR?
A flexibility technique used to break up adhesions in the muscles and fascia.
Examples of SMR tools are foam rollers, massage guns, and other self-massage devices.
Your client is hypertensive. It is safe for them to SMR?
No.
SMR is contraindicated for those with hypertension as it will increase pressure in the blood vessels of the muscle being worked on. A better option for these individuals is static stretching.
Define
Flexibility
The normal extensibility of soft tissue that allows for a range of motion at a joint
True or False
DOMS is caused by a buildup of lactic acid.
FALSE
DOMS is caused by microtears to the muscle.
During an overhead squat assessment, your client demonstrates arms that fall forward. What are some examples of corrective flexibility stretches for this client?
- SMR lats
- Static stretch pectorals and lats.
If a client demonstrates arms that fall forward, the probable overactive muscles include the latissimus dorsi, teres major, and pectoralis major/minor.
What is the focus of flexibility training?
Enhance tissue extensibility and joint ROM in those tissues that are found to be overactive during the assessment process
Your client spends 8+ hours per day sitting and experiences frequent low back pain and hamstring strain. During the overhead squat assessment, you identify an excessive forward lean. In your client’s case, the low back pain and hamstring strain could be caused because the tight psoas is decreasing the strength of the gluteus maximus causing the hamstrings to compensate. This is an example of?
Synergistic Dominance