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 system’s ability to control this range of
motion efficiently.

Question 4

NEUROMUSCULAR EFFICIENCY

Answer 4

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.

Question 5

POSTURAL DISTORION PATTERS

Answer 5

Predictable patterns of muscle imbalances.

Question 6

REALTIVE FLEXIBILITY

Answer 6

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

EXAMPLE:
Squat with feet rotated outward (7.2)
Overhead shoulder press with lumbar extensions (arch back) (7.3)

Question 7

MUSCLE IMBALANCE

Answer 7

Alteration of muscle length surrounding a joint

Question 8

RECIPROCAL INHIBITION

Answer 8

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

Question 9

ALTERED RECIPROCAL INHIBITION

Answer 9

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

Question 10

SYNERGISTIC DOMINANCE

Answer 10

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

Question 11

ARTHROKINEMATICS

Answer 11

The motions of joints in the body.

Question 12

ARTHROKINEMATIC DYSFUNCTION

Answer 12

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

Question 13

AUTOGENIC INHIBTION

Answer 13

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

• Autogenic Inhibition - occurs when performing SMS.

Question 14

PATTERN OVERLOAD

Answer 14

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

Question 15

DAVIS LAW

Answer 15

Soft tissue models along the lines of stress.

Question 16

STATITC STRETCHING

Answer 16

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

EXAMPLES:

• Gastrocnemius stretch
• Kneeling hip flexor stretch
• Standing adductor stretch
• Pectoral wall stretch

Question 17

ACTIVE-ISOLATED STRETCHING

Answer 17

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

EXAMPLES:

• Active Spine Biceps femoris stretch
• Active kneeling quadriceps stretch
• Active standing adductor stretch
• Active pectoral wall stretch

Question 18

DYNAMIC STRETCHING

Answer 18

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

EXAMPLES:

• Prisoner squats
• Multiplanar lunges
• Single leg squat touchdowns
• Tube Walking
• Medicine ball lift and chop

Question 19

CORRECTIVE FLEXIBILITY

Answer 19

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. These stretches should be held for 20 to 30 seconds. Myofascial release and static stretching are forms of flexibility training.

TYPE OF STRETCHING:
SMR - Gastrocneminus/Soleus (calves)
SMR - Adductors (inner thigh)
SMR- Latissimus Dorsi (under the shoulder)

STATIC STRECHING-
SS- Gastrocneminus/Soleus (calves)
SS - Adductors (inner thigh)
SS- Latissimus Dorsi (under the shoulder)

Question 20

ACTIVE FLEXIBILITY

Answer 20

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. To perform it you take the joint to its end range of motion and keep it there for approximately two seconds. Repeat this process approximately five times. Self-myofascial release, as well as active isolated stretching, promote active flexibility.

TYPE OF STRETCHING:
SMR - Adductors (inner thigh)
SMR - Latissimus Dorsi (under the shoulder)
SMR- Thoracic Spine

ACTIVE - Adductors (inner thigh) - Stretch
ACTIVE - Latissimus Dorsi (under the shoulder) - Stretch
ACTIVE - Pectoral Wall- Stretch

Question 21

FUNCTIONAL FLEXIBILITY

Answer 21

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. For example the lunge to the side bend. Dynamic stretching, as well as self-myofascial release, promote functional flexibility.

TYPE OF STRETCHING:
SMR - Gastrocneminus/Soleus (calves)
SMR - TL/IT Band
SMR- Latissimus Dorsi (under the shoulder)

DYNAMIC - Prisoner Squat
DYNAMIC - Multiplayer Lunge
DYNAMIC - Tube walking: side to side
DYNAMIC: Medicine ball lift and chop

Question 22

THE STATIC STRETCHING SUMMARY

Answer 22

Stretches are held for 30 seconds in order to help relax mechanoreceptors through autogenic inhibition. This allows for a wider range of motion to eventually be achieved both chronically and acutely. This style of stretching can prevent deviations in one’s posture. The muscle spindle is deactivated by stretching in this manner.

• Performed daily increases flexibility in the stretched muscle

Question 23

THE ACTIVE ISOLATED STRETCHING SUMMARY

Answer 23

By 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 (in the short term). Is recommended to stretch all muscles this way (especially the tight muscles that are overactive).

• Effective for increasing hamstring range of motion

Question 24

THE DYNAMIC STRETCHING SUMMARY

Answer 24

This moves your body through a full range of motion. This uses reciprocal inhibition to extend the range of motion of the joint. This is for use for an exercise routine in the power level of the optimum performance training model.

• Increase flexibility with optimal neuromuscular control.

Question 25

MUSCLE SPINDLES

Answer 25

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.

EXAMPLE: Hamstring Complex/Rotated Pelvis (7.7)

Question 26

AGONIST

Answer 26

A chemical that binds to a receptor and activates the receptor to produce a biological response.

Question 27

ANTAGONIST

Answer 27

Blocks the action of the agonist, and an inverse agonist causes an action opposite to that of the agonist

Question 28

STABILIZER

Answer 28

A thing used to keep something steady or stable.

Question 29

HUMAN MOVEMENT SYSTEM

Answer 29

Kinetic Chain = muscular, skeletal and nervous system

The goal of the HMS is to have homeostasis (dynamic postural equilibrium)

Question 30

ANTERIOR

Answer 30

CHECK POINT: COMPENSATION:
Feet Turn out
Knees Move inward

PROBABLE OVERACTIVE MUSCLES:
Soleus
Lateral gastrocnemius
Biceps femoris (short head)

PROBABLE UNDERACTIVE MUSCLES:
Medial gastrocnemius
Medial hamstring complex
Gracilis
Sartorius
Popliteus

SAMPLE SMR & STATIC STRECTH TECNIQUES:
SMR: Gastrocnemius/soleus
SMR: Biceps femoris (short head)
Static gastrocnemius stretch

SAMPLE STRENGTHENING:
Sample Strengthening
Exercises
Static supine biceps femoris stretch