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