Chapter 7

Question 1

Flexibility

Answer 1

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

Question 2

Extensibility

Answer 2

Capability to be elongated or stretched.

Question 3

Dynamic range of motion

Answer 3

The combination of flexibility and the nervous systems ability to control this range of motion efficiently.

Question 4

Postural distortion patterns

Answer 4

Predictable patterns of muscle imbalances.

Question 5

Relative flexibility

Answer 5

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

An example of this is when a client squats with their feet externally rotated

Question 6

Reciprocal inhibition

Answer 6

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

For example, to perform elbow flexion during a biceps curl, the biceps brachii actively contracts while the triceps brachii (the antagonist muscle) relaxes to allow the movement to occur.

Question 7

Altered reciprocal inhibition

Answer 7

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

For example, a tight psoas (hip flexor) would decrease neural drive of the gluteus maximus (hip extensor).

It alters force-couple relationships, produces synergistic dominance, and leads to the development of faulty movement patterns, poor neuromuscular control, and arthroki- netic ( joint) dysfunction.

Question 8

Synergistic dominance

Answer 8

when inappropriate muscles take over the function of a weak inhibited prime mover.

For example, if the psoas is tight, it leads to altered reciprocal inhibition of the gluteus maximus, which in turn results in increased force output of the synergists for hip extension (hamstring com- plex, adductor magnus) to compensate for the weakened gluteus maximus.

Question 9

Arthrokinetic dysfunction

Answer 9

Altered forces at the joint that result in abnormal muscular activity as impaired neuromuscular communication at the joint.

For example, performing a squat with excessively externally rotated feet (feet turned outward) forces the tibia (shin bone) and femur (thigh bone) to also rotate externally. This posture alters the length-tension relationships of the muscles at the knees and hips, putting the gluteus maximus in a shortened position and decreasing its ability to gen- erate force. Furthermore, the biceps femoris (hamstring muscle) and piriformis (outer hip muscle) become synergistically dominant, altering the force-couple relationships and ideal joint motion, increasing the stress on the knees and low back.

Question 10

Autogenic inhibition

Answer 10

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

Autogenic inhibition is one of the main principles used in flexibility training, particularly with static stretching in which one holds a stretch for a prolonged period. Holding
a stretch creates tension in the muscle. This tension stimulates the Golgi tendon
organ, which overrides muscle spindle activity in the muscle being stretched, causing relaxation in the overactive muscle and allowing for optimal lengthening of the tissue. In general, stretches should be held long enough for the Golgi tendon organ to override the signal from the muscle spindle (approximately 30 seconds).

Question 11

Pattern overload

Answer 11

Consistently repeating the same patterns of motion which may place abnormal stress on the body.

Question 12

Davis’s Law

Answer 12

States that soft tissue models along the lines of stress.

Question 13

Corrective Flexibility

Answer 13

Designed to increase joint ROM, improve muscle imbalances and correct altered joint motion.

Includes self-myofascial release techniques and static stretching.

Corrective flexibility is appropriate at the stabilization level (phase 1) of the OPT model.

Question 14

Active Flexibility

Answer 14

Uses self myofascial release and active isolated stretching techniques.

Active flexibility would be appropriate at the strength level (phases 2,3 and 4) of the OPT model.

Question 15

Functional Flexibility

Answer 15

Uses dynamic stretching. This form of flexibility would be appropriate at the strength level (phase 5) of the OPT model or before athletic competition.

Dynamic stretching requires integrated, multiplanar soft tissue extensibility, with opti- mal neuromuscular control, through the full range of motion, or essentially movement without compensations

Question 16

Self-myofascial Release

Answer 16

Used to help correct existing muscle imbalances, reduce trigger points (knots within muscle) and inhibit overactive musculature. Can be used before or/and after exercise.

Question 17

Static stretching

Answer 17

Used to correct existing muscle imbalances and lengthen Overactive musculature

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

This is the traditional form of stretching that is most often seen in fitness today. It combines low force with longer duration.

Question 18

Active stretching

Answer 18

Used to increase the flexibility of soft tissues through reciprocal inhibition

Question 19

Static stretching

Answer 19

The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds. It should be used to decrease the muscle spindles activity of a tight muscle before and after and activity.

Question 20

Active isolated stretching

Answer 20

The process of using agonist and synergists to dynamically move the joint into a range of motion. This form of stretching increases motor neuron excitability, creating reciprocal inhibition of the muscle being stretched.

It allows for agonists and synergist muscles to move a limb through a full range of motion while the functional antagonists are being stretched.

For example, a supine straight-leg raise uses the hip flexors and quadriceps to raise the leg and hold it unsupported, while the antagonist hamstring complex is stretched. Active flexibility would be appropriate at the strength level (phases 2, 3, and 4) of the OPT model.

Question 21

Dynamic stretching

Answer 21

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

uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion Table.

Dynamic stretching uses the concept of reciprocal inhibition to improve soft tissue extensibility. One can perform one set of 10 repetitions using 3 to 10 dynamic stretches.

Question 22

Muscle spindles

Answer 22

The major sensory organ of the muscle, composed of microscopic fibers that lie parallel to the muscle fiber.

muscle spindles are sensitive to change in muscle length and rate of length change.

The function of the muscle spindle is to help prevent muscles from stretching too far or too fast.

Question 23

Golgi tendon organs

Answer 23

Golgi tendon organs are located within the musculotendinous junction (or the point where the muscle and the tendon meet) and are sensitive to changes in muscular tension and the rate of tension change.

Question 24

Cumulative injury cycle

Answer 24

Poor posture and repetitive movements create dysfunction within the connective tissue of the body. This dysfunction is treated by the body as an injury, and as a result, the body will initiate a repair process.

Any trauma to the tissue of the body creates inflammation. Inflammation, in turn, activates the body’s pain receptors and initiates a protective mechanism, increasing muscle tension or causing muscle spasm. Heightened activity of muscle spindles in particular areas of the muscle create a microspasm, and as a result of the spasm, adhesions (or knots) begin to form in the soft tissue.