Chapter 7

Question 1

Relative flexibility

Answer 1

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

Question 2

Dynamic stretching

Answer 2

Stretching performed to simulate normal, functional movement

Question 3

Autogenic inhibition

Answer 3

The process where tension impulses are greater than contraction impulses, leading to relaxation of the muscle. Occurs with self-myofascial release stretching.

Question 4

Self-myofascial release (SMR)

Answer 4

Applying gentle force to an adhesion “knot,” changing the elastic muscle fibers from a bundled position to a straighter alignment in the direction of the muscle or fascia.

Question 5

Corrective flexibility

Answer 5

It is good to use this type of flexibility in order to increase the range of motion at the joints, improve muscular imbalances/posture and corrected joint movement.

Question 6

Active flexibility

Answer 6

This type of flexibility training is for preparing muscles to be used during exercise. Not only does it stretch your muscles, but it also warms them up and prepares them for activity.

Question 7

Functional flexibility

Answer 7

This type of flexibility training is typically used in the power level of the optimum performance training model. It has a high demand on the soft tissue and neuromuscular extensibility. It moves the joint through its full range of motion while executing exercises.

Question 8

Static stretching

Answer 8

Stretches are held for 30 seconds in order to help relax mechanoreceptors through autogenic inhibition.

Question 9

active isolated stretching

Answer 9

Performing active isolated stretching and holding it for approximately two seconds and approximately five times repetitively you use reciprocal inhibition to lengthen and prepare your muscles for activity

Question 10

Muscle spindles

Answer 10

These are sensory receptors that sit parallel to muscular fibers. These special spindles are able to detect the length of a muscle and how fast it changes length. This helps to regulate the contraction of muscles by way of the stretch reflex mechanism. Its purpose is to help prevent and protect over stretching that could lead to muscular damage.

Question 11

Golgi Tendon Organs

Answer 11

They are found where tendons attached to skeletal muscular fibers. These receptors can sense the change in muscular tension and the rate that this tension changes

Question 12

muscular imbalance

Answer 12

The alteration of the muscle length that surrounds a joint.

Question 13

Neuromuscular efficiency

Answer 13

The body’s ability to produce, reduce, and stabilizes forces in all three planes of motion

Question 14

Autogenic inhibition

Answer 14

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

Question 15

Altered reciprocal inhibition

Answer 15

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

Question 16

Muscle imbalance

Answer 16

Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to what?

Question 17

Davis’s law

Answer 17

Law that states soft tissue models along lines of stress

Question 18

What are the 3 phases of the integrated flexibility continuum?

Answer 18

Corrective flexibility, active flexibility, functional flexibility

Question 19

What are 2 techniques used in corrective flexibility?

Answer 19

Static stretching and SMR (self-myofascial release)

Question 20

Which stretching technique is used during Phases 2, 3, and 4 of the OPT model?

Answer 20

Active-isolated stretching

Question 21

Which stretching technique is used during Phase 5 of the OPT model?

Answer 21

Dynamic stretching

Question 22

What are 3 things a client should have established prior to incorporating dynamic stretching into a program?

Answer 22

Good levels of tissue extensibility, core stability, balance capabilities