Chapter 14: Flexibility Training Concepts Flashcards
Flexibility
The normal extensibility of soft tissues that allows for full range of motion of a joint.
Extensibility
Capability to be elongated or stretched.
Range of motion (ROM)
The degree to which specific joints or body segments can move; often measured in degrees.
Mobility
Optimal flexibility and joint range of motion; ability to move freely.
Myofascial
The body’s connective tissue that includes muscles and fascia.
Relative flexibility
The process in which the body seeks the path of least resistance during functional movements.
Human movement system (HMS)
The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems.
Soft tissue
Tissue connecting, supporting, and surrounding bodily structures and organs.
Postural distortion patterns
Predictable patterns of muscle imbalances.
Muscle imbalance
When muscles on each side of a joint have altered length-tension relationships.
Force-couple relationships
The synergistic action of multiple muscles working together to produce movement around a joint
Osteokinematic
Movement of a limb that is visible.
Arthrokinematics
The description of joint surface movement; consists of three major types: roll, slide, and spin.
Reciprocal inhibition
When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.
Altered reciprocal inhibition
Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.
Overactive
When elevated neural drive causes a muscle to be held in a chronic state of contraction.
Underactive
When a muscle is experiencing neural inhibition and limited neuromuscular recruitment.
Synergistic dominance
The neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist).
Altered length-tension relationship
When a muscle’s resting length is too short or too long, reducing the amount of force it can produce.
Neuromuscular efficiency
The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.
Muscle spindle
Sensory receptors sensitive to change in length of the muscle and the rate of that change.
Central nervous system
A division of the nervous system that includes the brain and spinal cord.
Stretch reflex
Neurological signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening.
Golgi tendon organ (GTO)
A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change.
Autogenic inhibition
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
Lengthening reaction
When a muscle is lengthened, a cascade of neurological reactions occur that allows the muscle to be stretched.
Static stretching
A type of stretch where the muscle is passively lengthened to the point of tension and held for a sustained amount of time.
Pattern overload
Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury.
Cumulative injury cycle
A cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances.
Nocireceptors
Pain receptors located in the skin and fascial connective tissues.
Davis’s law
States that soft tissue models along the line of stress.
Collagen matrix
A complex meshwork of connective tissue, including collagen proteins.
Self-myofascial techniques
Techniques used for treating and breaking up adhesions of the fascia and the surrounding muscle tissues; examples include foam rolling or self-massage.
Fascial system
A web of connecting fibers made of connective tissues that are found just under the skin.
Mechanical effect
Having a physical effect.
Neurophysiological effect
Having an effect on the nervous system.
Delayed-onset muscle soreness (DOMS)
Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
Medical precautions
Any medical conditions that could be potentially unsafe for a client.
Contraindications
A specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.
Stretch tolerance
The ability to experience the physical sensations of stretching to reduce the discomfort felt at the end range of motion.
Active stretching
A type of stretching that uses agonists and synergists to dynamically move the joint into a range of motion; includes holding the stretched position for 1–2 seconds and repeating for 5–10 repetitions.
Dynamic stretching
A type of stretching that uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion.
Controversial stretches
Stretches that have the potential for injury risk.
