Chapter 14 - Flexibility Training Concepts Flashcards

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1
Q

Flexibility

A

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

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2
Q

Extensibility

A

Capability to be elongated or stretched.

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3
Q

Range of motion (ROM)

A

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

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4
Q

Mobility

A

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

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5
Q

Myofascial

A

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

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6
Q

Relative flexibility

A

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

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7
Q

Human movement system (HMS)

A

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

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8
Q

Soft tissue

A

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

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9
Q

Postural distortion patterns

A

Predictable patterns of muscle imbalances.

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10
Q

Muscle imbalance

A

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

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11
Q

Force-couple relationships

A

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

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12
Q

Osteokinematic

A

Movement of a limb that is visible.

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13
Q

Arthrokinematics

A

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

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14
Q

Reciprocal inhibition

A

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

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15
Q

Altered reciprocal inhibition

A

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

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16
Q

Overactive

A

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

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17
Q

Underactive

A

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

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18
Q

Synergistic dominance

A

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

19
Q

Altered length-tension relationship

A

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

20
Q

Neuromuscular efficiency

A

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.

21
Q

Muscle spindle

A

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

22
Q

Central nervous system

A

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

23
Q

Stretch reflex

A

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

24
Q

Golgi tendon organ (GTO)

A

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.

25
Q

Autogenic inhibition

A

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.

26
Q

Lengthening reaction

A

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

27
Q

Static stretching

A

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

28
Q

Pattern overload

A

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

29
Q

Cumulative injury cycle

A

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

30
Q

Nociceptors

A

Pain receptors located in the skin and fascial connective tissues.

31
Q

Davis’s law

A

States that soft tissue models along the line of stress.

32
Q

Collagen matrix

A

A complex meshwork of connective tissue, including collagen proteins.

33
Q

Self-myofascial techniques

A

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

34
Q

Fascial system

A

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

35
Q

Mechanical effect

A

Having a physical effect.

36
Q

Neurophysiological effect

A

Having an effect on the nervous system.

37
Q

Delayed-onset muscle soreness (DOMS)

A

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

38
Q

Medical precautions

A

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

39
Q

Contraindication

A

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

40
Q

Stretch tolerance

A

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

41
Q

Active stretching

A

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.

42
Q

Dynamic stretching

A

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.

43
Q

Controversial stretches

A

Stretches that have the potential for injury risk.