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NASM PES > Chapter 4: Flexibility Training Concepts > Flashcards

Chapter 4: Flexibility Training Concepts Flashcards

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1
Q

Flexibility

A

normal extensibility of all soft tissues; allows for full range of motion and optimal neuromuscular efficiency in all functional movement

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2
Q

Atrophy

A

loss in muscle fiber size

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3
Q

Sarcopenia

A

a decrease in muscle fiber numbers

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4
Q

Cumulative injury cycle

A

a cycle where injury induces inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances

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5
Q

Reciprocal inhibition

A

muscles on one side of a force-couple relax (antagonist) to allow the agonist to produce movement

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6
Q

Altered reciprocal inhibition

A

when overactive/tight muscle causes decreased neural drive to its functional antagonist

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7
Q

Synergistic dominance

A

when a synergist muscle for a movement pattern takes over for a weak or inhibited agonist

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8
Q

Arthrokinetic dysfunction

A

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

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9
Q

CAUSES OF MUSCLE IMBALANCES

A
  • 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
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10
Q

All-or-none principle

A

when a muscle fiber is stimulated to contract, it contracts completely

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11
Q

Elasticity

A

spring-like behavior of connective tissue that enables it to return to original shape or size when forces are
removed; like a spring

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12
Q

Elastic limit

A

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

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13
Q

Plasticity

A

a residual or permanent change in connective tissue length due to elongation; like soft plastic

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14
Q

Viscoelasticity

A

fluid-like property of connective tissue; allows slow deformation with imperfect recovery after deforming forces are removed; like memory foam

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15
Q

Davis’ law

A

soft tissue models along the lines of stress

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16
Q

Wolff’s law

A

the bone in a healthy person will adapt to the loads placed upon it

17
Q

Golgi tendon organs (GTO)

A

mechanoreceptors in the musculotendinous junction; sensitive to changes in tension and the rate of that change; prolonged stimulation causes autogenic inhibition

18
Q

Muscle spindles

A

mechanoreceptors; major sensory organs of muscle; sensitive to changes in length and the rate of that change

19
Q

Joint receptors

A

mechanoreceptors in the joints; signal joint position, movement, and pressure changes

20
Q

Autogenic inhibition

A

inhibitory action to muscle spindles from prolonged GTO stimulation

21
Q

Myotatic stretch reflex

A

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

22
Q

Integrated flexibility continuum

A

corrective, active, and functional flexibility; full range must be addressed to counteract atrophy and other physical changes from aging, immobilization, or injury

23
Q

Corrective flexibility

A

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

24
Q

Active flexibility

A

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

25
Q

Functional flexibility

A

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

26
Q

Self-myofascial release (SMR)

A

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

27
Q

Static stretching

A

low-force, long-duration movements; utilizes autogenic inhibition; take a stretch to point of tension and hold for 30 seconds

28
Q

Active-isolated stretching

A

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

29
Q

Neuromuscular stretching

A

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)

30
Q

Dynamic stretching

A

exercises that use force production and momentum to take a joint through full range of motion

31
Q

STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT

A
  1. 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.
32
Q

STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT

A
  1. 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.
33
Q

STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT

A
  1. 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.
34
Q

STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT

A
  1. Static stretching is contraindicated prior to activities requiring maximal effort unless muscle imbalances are present.
35
Q

STRETCHING TIPS FOR STRENGTH AND PERFORMANCE ENHANCEMENT

A
  1. 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.

NASM PES (16 decks)

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