Chapter 4: Flexibility Training Concepts Flashcards
Flexibility
normal extensibility of all soft tissues; allows for full range of motion and optimal neuromuscular efficiency in all functional movement
Atrophy
loss in muscle fiber size
Sarcopenia
a decrease in muscle fiber numbers
Cumulative injury cycle
a cycle where injury induces inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances
Reciprocal inhibition
muscles on one side of a force-couple relax (antagonist) to allow the agonist to produce movement
Altered reciprocal inhibition
when overactive/tight muscle causes decreased neural drive to its functional antagonist
Synergistic dominance
when a synergist muscle for a movement pattern takes over for a weak or inhibited agonist
Arthrokinetic dysfunction
biomechanical dysfunction in two articular partners that leads to abnormal joint movement and proprioception
CAUSES OF MUSCLE IMBALANCES
- Pattern overload
- Poor technical skill
- Aging
- Decreased recovery and regeneration following activity
- Repetitive movement
- Lack of core strength • Immobilization
- Cumulative trauma
- Lack of neuromuscular control
- Postural stress
All-or-none principle
when a muscle fiber is stimulated to contract, it contracts completely
Elasticity
spring-like behavior of connective tissue that enables it to return to original shape or size when forces are
removed; like a spring
Elastic limit
the smallest value of stress required to produce permanent strain in soft tissue
Plasticity
a residual or permanent change in connective tissue length due to elongation; like soft plastic
Viscoelasticity
fluid-like property of connective tissue; allows slow deformation with imperfect recovery after deforming forces are removed; like memory foam
Davis’ law
soft tissue models along the lines of stress
Wolff’s law
the bone in a healthy person will adapt to the loads placed upon it
Golgi tendon organs (GTO)
mechanoreceptors in the musculotendinous junction; sensitive to changes in tension and the rate of that change; prolonged stimulation causes autogenic inhibition
Muscle spindles
mechanoreceptors; major sensory organs of muscle; sensitive to changes in length and the rate of that change
Joint receptors
mechanoreceptors in the joints; signal joint position, movement, and pressure changes
Autogenic inhibition
inhibitory action to muscle spindles from prolonged GTO stimulation
Myotatic stretch reflex
motor response in the spinal cord when a muscle is stretched very quickly; muscle spindle contracts, stimulates primary afferent fibers, causes extrafusal fibers to fire and develop tension to protect the muscle
Integrated flexibility continuum
corrective, active, and functional flexibility; full range must be addressed to counteract atrophy and other physical changes from aging, immobilization, or injury
Corrective flexibility
stretching techniques to correct postural dysfunction, muscle imbalance, and joint dysfunction; includes self-myofascial release, static stretching, and neuromuscular stretching; used in Stabilization Level of OPT model
Active flexibility
stretching techniques to improve soft tissue extensibility in all planes of motion; employs reciprocal inhibition; includes self-myofascial release, active-isolated stretching, and neuromuscular stretching; used in Strength Level of OPT model
Functional flexibility
stretching techniques to improve optimum neuromuscular control throughout a full range of motion; dynamic movements at realistic speeds; includes self-myofascial release and dynamic stretching; used in Power Level of OPT model
Self-myofascial release (SMR)
focuses on neural and fascial systems; alleviates myofascial trigger points; identify tender spots/knots and apply pressure with a foam roller, hold for 30 seconds
Static stretching
low-force, long-duration movements; utilizes autogenic inhibition; take a stretch to point of tension and hold for 30 seconds
Active-isolated stretching
uses agonists and synergists to dynamically move a joint through a range of motion; look just like static stretches; 1-2 sets, hold stretches 1-2 seconds for 5-10 repetitions
Neuromuscular stretching
influences both autogenic and reciprocal inhibition; passively move athlete’s limb to the first point of resistance and athlete applies isometric contraction for 7-15 seconds, the athlete then relaxes letting limb move into a deeper range of motion, hold for 20-30 seconds, repeat 3 times; a.k.a. proprioceptive neuromuscular facilitation (PNF)
Dynamic stretching
exercises that use force production and momentum to take a joint through full range of motion
STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT
- As a warm-up, static stretching prior to a strength training routine or competition should only be used on areas that are determined as tight/overactive from the assessment process.
STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT
- Static stretching, if incorporated before a strength workout or as a warm-up prior to competition, should be followed by active-isolated and/or dynamic stretching to improve neuromuscular efficiency.
STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT
- Static stretching should be used post-workout or event to return muscles to normal resting lengths and should be performed on the major muscles used during the workout or event.
STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT
- Static stretching is contraindicated prior to activities requiring maximal effort unless muscle imbalances are present.
STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT
- Active-isolated and/or dynamic stretching can be used:
a. As a warm-up by themselves if no muscle imbalances are present.
b. As a warm-up after static stretching if muscle imbalances are present.
c. Prior to activities requiring maximal effort.
