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Sports Centered Training > chapter 4: flexibility training concepts > Flashcards

chapter 4: flexibility training concepts Flashcards

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Sports Trivia flashcards
1
Q

Flexibility

A

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

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2
Q

benefits of IFT(integrated flexibility training)

A

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

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3
Q

cumulative injury cycle

A

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

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4
Q

cumulative injury cycle definiton

A

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

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5
Q

altered reciprocal inhibtion

A

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

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6
Q

synergistic dominance

A

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

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7
Q

arthrokinetic dysfunction

A

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

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8
Q

causes of muscle imbalances

A 
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
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9
Q

all or none principal

A

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

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10
Q

fasciculae

A

bundles of muscle fibers

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11
Q

connective tissue functions

A 
enclose and separate tissues
connect dissimilar tissues
support and movement
energy storage
cushion and insulate
transport
protection
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12
Q

functional unit of muscle in myofibrils

A

sarcomere

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13
Q

sarcomere

A

each is made up of myofilaments

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14
Q

Two types of protein based fibers

A

collagenous and elastic

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15
Q

tendons

A

connect muscle to bone

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16
Q

ligaments

A

connect bone to bone

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17
Q

fascia

A

binds muscles into seperate groups

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18
Q

endomysium

A

innermost fascial layer that encases muscle fibers

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19
Q

perimysium

A

sheath that binds groups of muscle fibers into fasciculi

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20
Q

epimysium

A

outermost layer of a muscle fiber

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21
Q

PNS

A

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

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22
Q

somatic ns

A

delivers info from the CNS to skeletal muscle

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23
Q

sympathetic ns

A

prepares the body for activity

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24
Q

parasympthetic ns

A

controls resting and vegetative functions

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25
Q

enteric ns

A

controls the digestive tract

26
Q

neruon

A

functional unti of the nervous system

27
Q

atrophy

A

loss in muscle fiber size

28
Q

sarcopenia

A

decrease in muscle fiber size

29
Q

integrated flexibility continuum

A

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

30
Q

Effects of aging

A 
muscular atrophy
neural atrophy
connective tissue hypertrophy
increase tissue stiffness
tissue dehydration
31
Q

effects of immobilization

A 
altered length-tension relationships
altered force-couple relationships
altered arthrokinematics
altered neuromuscular control
cartilage degeneration
loss of ground substance
32
Q

ground substance

A

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

33
Q

results of loss of ground substance

A

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

34
Q

elasticity

A

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

35
Q

elastic limit

A

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

36
Q

plasticity

A

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

37
Q

viscoelasticity

A

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

38
Q

soft tissue properties

A

elascitiy
viscosity
plasticity

39
Q

davis’s law

A

observation that soft tissue models along the lines of stress

40
Q

wolff’s law

A

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

41
Q

sarcomere

A

contractile element of muscle

42
Q

recruitment

A

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

43
Q

Golgi tendon organs GTO

A

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

44
Q

muscle spindles

A

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

45
Q

rate coding

A

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

46
Q

autogenic inhibtion

A

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

47
Q

Joint receptors

A

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

48
Q

Myotatic stretch reflex

A

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

49
Q

integrated flexibility continuum

A

corrective
active
functional

50
Q

corrective flexibility

A

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

51
Q

active flexibility

A

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

52
Q

functional flexibility

A

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

53
Q

Self Myofascial Release(MFR)

A

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

54
Q

transverse plane

A

injuries most often occur in this plane

55
Q

static stretching

A

holding the stretch for 30 seconds

56
Q

active isolated stretching

A

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

57
Q

Neuromuscular stretching

A

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

58
Q

Dynamic Stretching

A

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

59
Q

static stretching affects muscles by

A

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)

60
Q

Stretches longer than 60 seconds

A

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

Sports Centered Training (16 decks)

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