chapter 4: flexibility training concepts

Question 1

Flexibility

Answer 1

the normal extensibilitiy of all soft tissues that allow full rom of a joint and optimium neuromusccular efficeny throughout all functional movements

Question 2

benefits of IFT(integrated flexibility training)

Answer 2

decreased chance of injury
prevent the development of muscle imbalances
correct exsisting muscle imbalances and joint dysfunction
improve posture and correct postural distortions
enhance strength, joint rom and power

Question 3

cumulative injury cycle

Answer 3

tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscluar control, muscle imbalance

Question 4

cumulative injury cycle definiton

Answer 4

cycle where an injury will induce inflammation, muscle spasm, adhesions, altered neurimuscular control and muscle imbalances

Question 5

altered reciprocal inhibtion

Answer 5

concept of muscle inbibtion caused by a tight agonist, decreasing the neural drive of its functional antagonist

Question 6

synergistic dominance

Answer 6

neuromuscular phenomenon that occurs when synergists take over the function of a weak or inhibited prime mover

Question 7

arthrokinetic dysfunction

Answer 7

biomechanical dysfunction in two articular partners that lead to abnormal joint movement and proprioception

Question 8

causes of muscle imbalances

Answer 8

pattern overload
poor technical skill
aging
decreased recovery and regen following activity
repetitve movement 
lack of core strength
immobilization
cumulative trauma
lack of neuromuscular control postural stress

Question 9

all or none principal

Answer 9

when a muscle fiber is stimulated to contract, the entire fiber contracts completely

Question 10

fasciculae

Answer 10

bundles of muscle fibers

Question 11

connective tissue functions

Answer 11

enclose and separate tissues
connect dissimilar tissues
support and movement
energy storage
cushion and insulate
transport
protection

Question 12

functional unit of muscle in myofibrils

Answer 12

sarcomere

Question 13

sarcomere

Answer 13

each is made up of myofilaments

Question 14

Two types of protein based fibers

Answer 14

collagenous and elastic

Question 15

tendons

Answer 15

connect muscle to bone

Question 16

ligaments

Answer 16

connect bone to bone

Question 17

fascia

Answer 17

binds muscles into seperate groups

Question 18

endomysium

Answer 18

innermost fascial layer that encases muscle fibers

Question 19

perimysium

Answer 19

sheath that binds groups of muscle fibers into fasciculi

Question 20

epimysium

Answer 20

outermost layer of a muscle fiber

Question 21

PNS

Answer 21

Peripheral nervous system that includes the spinal nerves, sensory receptors, nerves, gangila and plexuses
divisions include sensory division and motor division

Question 22

somatic ns

Answer 22

delivers info from the CNS to skeletal muscle

Question 23

sympathetic ns

Answer 23

prepares the body for activity

Question 24

parasympthetic ns

Answer 24

controls resting and vegetative functions

Question 25

enteric ns

Answer 25

controls the digestive tract

Question 26

neruon

Answer 26

functional unti of the nervous system

Question 27

atrophy

Answer 27

loss in muscle fiber size

Question 28

sarcopenia

Answer 28

decrease in muscle fiber size

Question 29

integrated flexibility continuum

Answer 29

full range of flexibility, corrective, active, and functional flexibility that must be addressed to cunteract muscle atrophy and other physical changes

Question 30

Effects of aging

Answer 30

``` muscular atrophy neural atrophy connective tissue hypertrophy increase tissue stiffness tissue dehydration ```

Question 31

effects of immobilization

Answer 31

``` altered length-tension relationships altered force-couple relationships altered arthrokinematics altered neuromuscular control cartilage degeneration loss of ground substance ```

Question 32

ground substance

Answer 32

connective tissue matrix that houses tissues and cells (glycoasminoglycans and muscopolysaccharides) that, in articular cartilage, functions to lube the connective tissues

Question 33

results of loss of ground substance

Answer 33

decreased connective tissue lube decreased connective tissue inter-fiber distance decreased nutrient diffusion decreased mechanical barrier against bacteria

Question 34

elasticity

Answer 34

spring like behavior of connective tissue that enables the tissue to return to its original shape or size when forces are removed can compress it or stretch it, returns to normal resting length

Question 35

elastic limit

Answer 35

smallest value of stress required to produce permanent strain in the tissue

Question 36

plasticity

Answer 36

residual or premanent change in connective tissue length due to tissue elongation similar to pulling on soft plastic, can pull apart and it might not break, but will never return to its original form

Question 37

viscoelasticity

Answer 37

fluid like property of connective tissue that allows slow deformation with an imperfect recovery after the deforming forces are removed similar to foam pad, if apply slow pressure to it, deformation will take place

Question 38

soft tissue properties

Answer 38

elascitiy viscosity plasticity

Question 39

davis's law

Answer 39

observation that soft tissue models along the lines of stress

Question 40

wolff's law

Answer 40

observation that bone in a healthy person or animal will adapt to the loads under which it is placed

Question 41

sarcomere

Answer 41

contractile element of muscle

Question 42

recruitment

Answer 42

an impulse transmitted simultaneously over an increasing number of nerve fibers pulling in increasingly more muslce fibers for the task

Question 43

Golgi tendon organs GTO

Answer 43

mechanorecptors located within the musculotendinous junction that are senstive to tension and rate of tension change

Question 44

muscle spindles

Answer 44

major sensory organs of the muscle sensitive to change in length and rate of length change

Question 45

rate coding

Answer 45

time sensitive feedback mechanism. rate at which any individual nerve fiber transmits impulses per unit of time

Question 46

autogenic inhibtion

Answer 46

inhibitory action to muscle spindles located wihtin the agonist muscle by prolonged GTO stimulation

Question 47

Joint receptors

Answer 47

receptors in the joints that signal joint position, movement, and pressure changes

Question 48

Myotatic stretch reflex

Answer 48

motor response in the spinal cord that results when a muscle is stretched very quickly. Static(tonic)-remains as long as stretch is active Dynamic(phasic)-proportional to the velocity of the stretch

Question 49

integrated flexibility continuum

Answer 49

corrective active functional

Question 50

corrective flexibility

Answer 50

stretching techniques designed to correct common postural dysfunctions, muscle imbalances, and joint dysfunctions Self myofascial release static stretching neuromuscular stretching

Question 51

active flexibility

Answer 51

stretching techniques designed to improve soft tissue extensibility in all planes of motion by employing the neruophysiological principle of reciprocal inhibtion Self mfr active isolated neruomuscalar stretching

Question 52

functional flexibility

Answer 52

stretching techniques designed to improve multiplanar soft tissue extensibility and provide optimum neuromuscular control throughout that full rom, while performing functional movements that use the body's muscles to control the speed, direction, and intensity of stretch self mfr dynamic stretching

Question 53

Self Myofascial Release(MFR)

Answer 53

flexibility technique that focuses on the neural and fascial systems in the body

Question 54

transverse plane

Answer 54

injuries most often occur in this plane

Question 55

static stretching

Answer 55

holding the stretch for 30 seconds

Question 56

active isolated stretching

Answer 56

using agonists and synergists to dynamically move the joint through rom 1 or 2 sets, holding each stretch 1-2 seconds for 5-10 reps

Question 57

Neuromuscular stretching

Answer 57

based on influencing the neurophysiological mechanisms of autogenic inhibtion and reciprocal inhibition, stretching using a form of contraction and relaxation of agonist muscle

Question 58

Dynamic Stretching

Answer 58

use of a muscles own force porduction and momentum to take a joint through the full available rom

Question 59

static stretching affects muscles by

Answer 59

affecting mechanical properties(to include decreasing stiffness and incresing muscle compliance) and affecting the neuromuscular control of the muscle(decreasing activation as shown by autogenic inhibtion)

Question 60

Stretches longer than 60 seconds

Answer 60

appear to consistently impair strength, stretches of shorter durations do not