Chapter 7 Flashcards
Flexibility Training Concepts
the tendency of the body to seek the path of least resistance during functional movement
relative flexibility
stretching performed to stimulate normal, functional movement
dynamic stretching
the process where tension impulses are greater than contraction impulses, leading to relaxation of the muscle; occurs with self-myofascial release stretching.
autogenic inhibition
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.
Self-myofascial release (SMR)
What is the integrated flexibility continuum?
the three types of flexibility training in the OPT model
What is corrective flexibility? (one of the three flexibility trainings in the OPT model)
used to increase the ROM at the joints, improve muscular imbalances, improve posture, and correct joint movement. Held 20-30 s.
What is active flexibility? (one of the three flexibility trainings in the OPT model)
used to prepare muscles to be used during exercise; warms and prepares muscles for activity.
What is functional flexibility? (one of the three flexibility trainings in the OPT model)
used in the power level of the OPT model; high demand on soft tissue and neuromuscular extensibility; moves joint through full range of motion while executing exercises.
Myofascial release and static stretching are forms of ___ flexibility training.
Corrective
In active flexibility training, you take the joint to its end range of motion and keep it there for approximately ___ seconds, and repeat approximately ___ times.
2 seconds; 5 times
Self-myofascial release and active isolated stretching are forms of ___ flexibility training.
active
Dynamic stretching and self-myofascial release are said to promote ___ flexibility
functional
In static stretching, stretches are held for 30 seconds in order to help relax ___ through ___ inhibition.
mechanoreceptors; autogenic
The ___ ___ is deactivated in static stretching.
muscle spindle
In active stretching, you use ___ inhibition to lengthen and prepare muscle for activity in the short term.
reciprocal
___ stretching moves your body through a full range of motion.
Dynamic
Dynamic stretching uses ___ inhibition to extend the ROM of the joint.
reciprocal
specialized receptors that respond to pressure inside of tissues and transmit signals through sensory nerves
mechanoreceptors
sensory receptors that sit parallel to muscle fibers and are able to detect the length of a muscle / how fast it changes length.
muscle spindles
Muscle spindles regulate the contraction of muscles by way of the __ __ ___.
Stretch reflex mechanism
Golgi tendon organs are found where ___ attach to __ __ __.
tendons; skeletal muscle fibers
sense the change in muscular tension and rate of change in tension
GTO (Golgi tendon organs)
the alteration of muscle length surrounding a joint
muscle imbalance
