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NASM > Chapter 7 > Flashcards

Chapter 7 Flashcards

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1
Q

Flexibility

A

The normal extensibility of all soft tissues that allows the full range of motion of a joint

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2
Q

Extensibility

A

Capability to be elongated or stretched

*ROM (range of movement) will only achieve efficient extensibility if optimal control of movement is maintained throughout the entire ROM

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3
Q

Dynamic range of motion

A

The combination of flexibility and the nervous system’s ability to control this range of motion efficiently

see pg. 163 for factors that can effect flexibility (genetics, connective tissue elasticity etc.)

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4
Q

Neuromuscular efficiency

A

the ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion

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5
Q

Latissimus Dorsi

A

Plane of motion: Sagittal, Frontal, Transverse

Movement: Must have proper extensibility -
to allow for proper shoulder flexion;
to allow for proper shoulder abduction;
to allow for proper external humerus rotations

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6
Q

Biceps Femoris

A

Plane of motion: Sagittal, Frontal, Transverse

Movement: Must have proper extensibility -
to allow for proper hip flexion, knee extension;
to allow for proper hip abduction;
to allow for proper hip and knee internal rotation

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7
Q

Gastrocnemius

A

Plane of motion: Sagittal, Frontal, Transverse

Movement: Must have proper extensibility -
to allow for proper dorsiflexion of ankle;
to allow for proper inversion of calcaneus;
to allow for proper internal rotation of femur

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8
Q

Postural distortion patters

A

Predictable pattern of muscle imbalances; AKA poor static or dynamic posture

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9
Q

Relative flexibility

A

The tendency of the body to seek the path of least resistance during functional movement patterns

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10
Q

Muscle Imbalance

A

Alteration of muscle length surrounding a joint

Can be caused by:

  • Postural stres
  • Emotional duress
  • Repetitive movement
  • Cumulative trauma
  • Poor Training technique
  • Lack of core strength
  • Lack of neuromuscular efficiency
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11
Q

Reciprocal inhibition

A

The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place

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12
Q

Altered reciprocal inhibition

A

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist

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13
Q

Synergist dominance

A

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

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14
Q

Arthrokinetic dysfunction

A

Altered forced at the joint that result in abnormal muscular activity and impaired neuromuscular communication

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15
Q

Musculotendinous junction

A

the point where the muscle and the tendon meet

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16
Q

Autogenic inhibition

A

The process by which neural impulses that sense tension are greater than the impulses that cause muscle to contract, providing an inhibitory effect to the muscle spindles

The phenomenon is termed “autogenic” because the contracting muscle is being inhibited by its own receptors

17
Q

What are the 3 planes of motion?

A
  1. Sagital
  2. Frontal
  3. Transverse
18
Q

What do muscle imbalances result from?

A
  1. Altered length-tension relationships
  2. Force-couple relationships
  3. Arthrokinematics
19
Q

What do muscle imbalances result in?

A
  1. Altered reciprocal inhibition
  2. Synergistic dominance
  3. Arthrokinetic dysfunction
20
Q

Flexibility training is used for what 8 reasons

A
  1. Correcting muscle imbalances
  2. Increasing joint range of motion
  3. Decreasing the excessive tension of muscles
  4. Relieving joint stress
  5. Improving the extensibility of the musculotendinous junction
  6. Maintaining the normal functional length of all muscles]
  7. Improving neuromuscular efficiency
  8. Improving function
21
Q

Pattern overload

A

Consistently repeating the same pattern of motion, which may place abnormal stresses on the body

22
Q

What is the cumulative injury cycle?

A
  1. Tissue trauma 2. Inflammation 3. Muscle spasm

4. Adhesions 5. Altered neuromuscular control 6. Muscle imbalance

23
Q

Davis’s law

A

State that soft tissue models along the lines of stress

24
Q

What are the 3 phases of Flexibility Training within the OPT model?

A
  1. Corrective: self-myofascial release; static stretching
  2. Active: self-myofascial release; active-isolated stretching
  3. Functional: self-myofascial release; dynamic stretching
25
Q

Static stretching

A

The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds

Traditional form of stretching that is most often seen in fitness today

26
Q

Types of Static Stretches

A
  1. Static Gastronemius stretch
  2. Static Standing TFL stretch
  3. Static Kneeling Hip Flexor stretch
  4. Static Standing Adductor stretch
  5. Static Latissimus Dorsi Ball stretch
  6. Static Pectoral stretch
  7. Static Upper Trapezius/Scalene stretch
27
Q

Active-isolated stretching

A

The process of using agonists and synergist to dynamically move the joint into a range of motion

This stretch comes after self-myofascial release and static stretching

28
Q

Types of Active-Isolated Stretches

A
  1. Active Gastrocnemius stretch - with pronation & supination
  2. Active Supine Biceps Femoris stretch
  3. Active Standing TFL stretch
  4. Active Kneeling Hip Flexor stretch
  5. Active Standing Adductor stretch
  6. Active Latissimus Doris Ball stretch
  7. Active Pectoral Stretch
  8. Active Upper Trapezius/Scalene Stretch
29
Q

Dynamic Stretch

A

The active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion

30
Q

Types of Dynamic Stretches

A
  1. Prisoner Squat
  2. Multiplanar Lung with Reach
  3. Single-Leg Squat Touchdown
  4. Tube Walking: Side-to-Side
  5. Medicine Ball Life and Chop
31
Q

5 stretches that could potentially cause injury

A
  1. Inverted hurdler’s stretch
  2. Plow
  3. Shoulder Stand
  4. Straight-leg Toe Touch
  5. Arching Quadriceps

NASM (22 decks)

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