Chapter 14: Flexibility Training Concepts

Question 1

Flexibility

Answer 1

The normal extensibility of soft tissues that allows for full range of motion of a joint.

Question 2

Extensibility

Answer 2

Capability to be elongated or stretched.

Question 3

Range of motion (ROM)

Answer 3

The degree to which specific joints or body segments can move; often measured in degrees.

Question 4

Mobility

Answer 4

Optimal flexibility and joint range of motion; ability to move freely.

Question 5

Myofascial

Answer 5

The body’s connective tissue that includes muscles and fascia.

Question 6

Relative flexibility

Answer 6

The process in which the body seeks the path of least resistance during functional movements.

Question 7

Human movement system (HMS)

Answer 7

The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems.

Question 8

Soft tissue

Answer 8

Tissue connecting, supporting, and surrounding bodily structures and organs.

Question 9

Postural distortion patterns

Answer 9

Predictable patterns of muscle imbalances.

Question 10

Muscle imbalance

Answer 10

When muscles on each side of a joint have altered length-tension relationships.

Question 11

Force-couple relationships

Answer 11

The synergistic action of multiple muscles working together to produce movement around a joint

Question 12

Osteokinematic

Answer 12

Movement of a limb that is visible.

Question 13

Arthrokinematics

Answer 13

The description of joint surface movement; consists of three major types: roll, slide, and spin.

Question 14

Reciprocal inhibition

Answer 14

When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.

Question 15

Altered reciprocal inhibition

Answer 15

Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.

Question 16

Overactive

Answer 16

When elevated neural drive causes a muscle to be held in a chronic state of contraction.

Question 17

Underactive

Answer 17

When a muscle is experiencing neural inhibition and limited neuromuscular recruitment.

Question 18

Synergistic dominance

Answer 18

The neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist).

Question 19

Altered length-tension relationship

Answer 19

When a muscle’s resting length is too short or too long, reducing the amount of force it can produce.

Question 20

Neuromuscular efficiency

Answer 20

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.

Question 21

Muscle spindle

Answer 21

Sensory receptors sensitive to change in length of the muscle and the rate of that change.

Question 22

Central nervous system

Answer 22

A division of the nervous system that includes the brain and spinal cord.

Question 23

Stretch reflex

Answer 23

Neurological signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening.

Question 24

Golgi tendon organ (GTO)

Answer 24

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.

Question 25

Autogenic inhibition

Answer 25

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.

Question 26

Lengthening reaction

Answer 26

When a muscle is lengthened, a cascade of neurological reactions occur that allows the muscle to be stretched.

Question 27

Static stretching

Answer 27

A type of stretch where the muscle is passively lengthened to the point of tension and held for a sustained amount of time.

Question 28

Pattern overload

Answer 28

Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury.

Question 29

Cumulative injury cycle

Answer 29

A cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances.

Question 30

Nocireceptors

Answer 30

Pain receptors located in the skin and fascial connective tissues.

Question 31

Davis’s law

Answer 31

States that soft tissue models along the line of stress.

Question 32

Collagen matrix

Answer 32

A complex meshwork of connective tissue, including collagen proteins.

Question 33

Self-myofascial techniques

Answer 33

Techniques used for treating and breaking up adhesions of the fascia and the surrounding muscle tissues; examples include foam rolling or self-massage.

Question 34

Fascial system

Answer 34

A web of connecting fibers made of connective tissues that are found just under the skin.

Question 35

Mechanical effect

Answer 35

Having a physical effect.

Question 36

Neurophysiological effect

Answer 36

Having an effect on the nervous system.

Question 37

Delayed-onset muscle soreness (DOMS)

Answer 37

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Question 38

Medical precautions

Answer 38

Any medical conditions that could be potentially unsafe for a client.

Question 39

Contraindications

Answer 39

A specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.

Question 40

Stretch tolerance

Answer 40

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

Question 41

Active stretching

Answer 41

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.

Question 42

Dynamic stretching

Answer 42

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.

Question 43

Controversial stretches

Answer 43

Stretches that have the potential for injury risk.