Chapter 6 Mobility And Flexibility

Question 1

Flexibility

Answer 1

Derived from the Latin “flectere or flexibilis”, which means “to bend”

Question 2

Range of motion (ROM)

Answer 2

Human physical flexibility that is possible in a joint or group of joints, specific to a particular muscle

Question 3

Mobility

Answer 3

Overall joint movement

Question 4

Goniometer

Answer 4

ROM is typically measured using a protractor-like device called

Question 5

Hypermobility

Answer 5

Caused by a a laxity of muscle and connective tissue surrounding a joint, greater than average range of mobility in the joints

Question 6

Ehlers-Danlos Syndrome (EDS)

Answer 6

A rare genetic disorder more specifically type 3 is characterized by a defect in the collagen fibers that make up connective tissues. People with this condition are at increased risk for sprains, subluxations, and dislocations, and are at increased risk for osteoarthritis

Question 7

Sprains

Answer 7

Stretching or tearing of a ligament

Question 8

Subluxations

Answer 8

Partial dislocations

Question 9

Osteoarthritis

Answer 9

A type of arthritis that occurs when flexible tissue at the ends of bones wears down. The wearing down of the protective tissue at the ends of bones (cartilage) occurs gradually and worsens over time

Question 10

Collagen

Answer 10

The main structural protein in the extra cellular matrix found in the body’s various connection tissues

Question 11

Five major factors affecting flexibility are listed below

Answer 11

Anatomical structure and tissues, age, gender, temperature, physical inactivity

Question 12

Hinge joint

Answer 12

The elbow and permits movement in only one plane, like the way a door swings or hinges

Question 13

Ball-and-Socket Joint

Answer 13

Shoulder joint, moves in 360 degrees of rotation in multiple planes of movement

Question 14

Connective tissues

Answer 14

Works to hold organs in place and is made up of extra cellular matrix and collagenous elastic and reticular fibers

Question 15

Ligament

Answer 15

Attaches one bone to another, whereas a tendon connects muscle to bone

Question 16

Tendon

Answer 16

Connects muscle to bone

Question 17

Muscle spindles

Answer 17

Proprioceptors that consist of intrafusal muscle fibers enclosed in a sheath

Question 18

Golgi tendon organs

Answer 18

Tree-like sensory ending enclosed in a spindle-like connective tissue capsule, that lies near the junction of a tendon with a muscle

Question 19

Delayed-onset of muscular soreness (DOMS)

Answer 19

Muscle soreness can have causes that aren’t due to underlying disease. Examples include exercise, disuse (prolonged sitting, lying down), doing a new physical activity for the first time, or medication side effects

Question 20

Active Force

Answer 20

Achieved through self-initiated muscle contraction. For example, if you want to stretch the hamstrings, the quadriceps must be contracted

Question 21

Reciprocal inhibition

Answer 21

Neurological reflex. When a contraction is made, reciprocal inhibition occurs in the opposing muscle. For example, when the biceps are contracted during a dumbbell curl, reciprocal inhibition occurs in the triceps

Question 22

Passive force

Answer 22

From anything except muscle contractions. Passive force is usually added from gravity, a partner, or some type of external object, such as a rope or band

Question 23

Static stretching

Answer 23

performed by moving slowly to a lengthened position and then holding that position for a period of time before relaxing. This slow and controlled method is thought to be the safest method of stretching; however, this assumption has not been scientifically validated

Question 24

Ballistic stretching

Answer 24

Bouncing, rocking, or moving in a pulsing pattern to place a muscle in and out of an elongated position. In the early 1950s, calisthenics (body weight exercises) and ballistic stretching were popular forms of exercise in physical education calluses and military training. In the 1970s ballistic stretching lost popularity because it thought to increase the potential for injury and be less effective than static stretching. Today ballistic stretching has regained traction

Question 25

Proprioceptive neuromuscular facilitation (PNF)

Answer 25

A stretching technique that uses the body’s neuromuscular system to enhance range of motion and promote functional progression. PNF was originally developed in the early 1950s by Herman Kabat as a rehabilitation tool for people suffering from musculoskeletal injuries

Question 26

Benefits of flexibility

Answer 26

Doubtful benefits = Reduced muscle soreness/ Possible benefits = Reduced injuries, increased athletic performance/ Reliable benefits = Maintained mobility with again, Decreased muslce tension

Question 27

Assessing your flexibility

Answer 27

Field tests = toe touch, back scratch Lab tests = sit and reach, shoulder rotation

Question 28

Stretching Guidelines

Answer 28

1.) Warm up and ease in 2.) Repetitions (diminished benefits after 4 reps 3.) Intensity (8 on a 10- point scale, in when 10 is the highest degree you can possibly stretch) 4.) Time (no longer than 30 seconds) 5.) Frequency (two to three days per week, but mores is better) 6.) Breathing (don’t hold your breath)