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Test 3B Saturday > Chapter 7 Flexibility > Flashcards

Chapter 7 Flexibility Flashcards

1
Q

All clients have muscle

A

imbalances

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2
Q

Muscle imbalances are caused by

A

sedentary lifestyle and/or repetitive movement causes tight/weak muscles

advanced technology reduces overall activity level

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3
Q

Role of flexibility in injury

A

injury usually due to decreased flexibility

may inhibit the client’s ability to achieve their goals

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4
Q

Flexibility

A

ability to move a joint through its complete range of motion (ROM)

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5
Q

ROM

A

(range of motion)

dictated by the normal extensibility of all soft tissues surrounding it

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6
Q

Neuromuscular Efficiency recruits the correct muscles to (4)

A

produce force
reduce force
dynamically stabilize
in all three planes of motion

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7
Q

Neuromuscular Efficiency Cable Pulldown (muscle and joints plus their joint action)

A 
LATISSIMUS DORSI
shoulder extension; shoulder adduction; shoulder internal rotation
LOWER TRAPS AND RHOMBOIDS
Scapular downward rotation
ROTATOR CUFF
hold shoulder in socket through full ROM
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8
Q

Neuromuscular Efficiency Cable Pulldown

3

A
  • Brain must be able to communicate with all muscles involved equally for smooth ROM
  • Lack of neuromuscular efficiency causes imbalances, altered joint motion and injury
  • Optimal neuromuscular efficiency depends on flexibility in all three planes of motion
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9
Q

Mulitplanar Flexibility Latissimus Dorsi (3 planes)

A

SAGITTAL PLANE
must have proper extensibility to allow for proper shoulder flexion
FRONTAL PLANE
must have proper extensibility to allow for proper shoulder abduction
TRANSVERSE PLANE
must have proper extensibility to allow for proper shoulder internal rotation

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10
Q

Factors influencing flexibility (10)

A 
genetics
connective tissue elasticity
joint structure
antagonistic strength 
body composition
gender 
age
activity level 
injury history or other medical conditions
repetitive movements
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11
Q

Human Movement System

A

Kinetic Chain

HMS - Skeletal System, Nervous System, Muscular System

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12
Q

Postural distortion pattern

A

misalignment of one or more segments of the human movement system

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13
Q

Postural distortion pattern can lead to

A

altered length-tension relationships
(tight vs. loose/weak muscle)

altered force-couple relationships
(poor or overactive muscle activation)

altered arthrokinematics 
(joint misalignment)

THE END RESULT IS POOR POSTURE AND POOR FORM DURING MOVEMENT

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14
Q

Flexibility Training

A

must be a multifaceted approach, integrating various flexibility techniques to achieve optimum soft tissue extensibility in all planes of motion

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15
Q

Poor flexibility leads to the development of

A

relative flexibility.

the phenomenon of the HMS seeking the path of least resistance during functional movement patterns

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16
Q

Relative Flexibility Example Squat (tight calves)

A

heels lift off the floor
feet turn out (external rotation)
legs too wide or knees collapse in (adduction)

17
Q

Relative Flexibility Example Shoulder Press (tight lats)

A

can’t lift arms above head

must tilt thoracic spine back (arch lumbar spine)

18
Q

Muscle Imbalance Results in…

A

altered reciprocal inhibition
synergistic dominance
arthrokinetic dysfunction

19
Q

Altered Reciprocal Inhibition

A

Caused by a tight agonist which inhibits its functional antagonist

Leads to synergistic dominance

20
Q

Synergistic Dominance

A

occurs when synergists take over a function for a weak or inhibited prime mover

Leads to Arthokinetic Dysfunction

21
Q

Arthokinetic dysfunction

A

altered forces at the joint resulting in abnormal joint movement and proprioception

22
Q

Mechanoreceptors

Muscle Spindles

A

major sensory organ of the muscle

sensitive to change in length and rate of length change

when a muscle is lengthened the spindles are also stretched (thus causing the muscle fibers to contract. results in spasm in that area of the muscle or a feeling of tightness-stretch reflex)

23
Q

Mechanoreceptors

Golgi tendon organ

A

located within the musculotendinous junction (where the muscle and the tendon meet)

sensitive to changes in muscular tension and rate of tension change

proper stimulation can cause relaxation in an overactive muscle (autogenic inhibition)

24
Q

Golgi tendon organ Autogenic inhibition

A

stimulating the GTO’s of a stretched muscle to force relaxation (inhibition of the muscle spindle action of that muscle)

25
Q

Golgi tendon organ Reciprocal Inhibition

A

stimulation of the antagonist muscle to force relaxation in the stretched muscle (inhibition of muscle spindle action of opposite muscle)

26
Q

Pattern Overload

A

consistently repeating the same pattern of motion

  • training the same way
  • repetitive movement at work
  • sedentary lifestyle
27
Q

Cumulative Injury Cycle (7)

A 
Cumulative Injury cycle 
tissue trama
inflammation
muscle spasm
adhesions
altered neuromuscular control
muscle imbalance
28
Q

Flexibility Continuum (Flexibility should follow a systematic progression)

A

Corrective Flexibility
designed to improve muscle imbalances and altered arthrokinematics
Active Flexibility
designed to improve the extensibility of soft tissue and increase neuromuscular efficiency
uses reciprocal inhibition
Functional Flexibility
integrated, multiplanar soft-tissue extensibility with optimum neuromuscular control through the full range of motion

29
Q

Corrective Flexibility (Flexibility Continuum)

A

Self myofascial release (foam rolling)

Static stretching

30
Q

Active Flexibility (Flexibility Continuum)

A

Self myofascial release (foam rolling)

active isolated stretching

31
Q

Functional Flexibility (Flexibility Continuum)

A

Self myofascial release (foam rolling)

Dynamic stretching

32
Q

Self Myofascial Release

A

focuses on the fascial system in the body

gentle pressure applied with implements such as foam roll

assists in releasing knots by stimulating the Golgi tendon organ (creates autogenic inhibition)

also suggested before static stretching for postural distortion patterns or activity as well as a useful cool down

33
Q

Static Stretching

A

passively (usually done with another person) taking a muscle to the point of tension and holding the stretch for 20-30 seconds

stimulates the Golgi tendon organ
(produces an inhibitory effect on the muscle spindle-autogenic inhibition)

34
Q

Active Isolated Stretching

A

uses agonists and synergists to dynamically move the joint into a range of motion

creates reciprocal inhibition of the functional antagonists

allows for greater range of motion to accessed

includes 5 to 10 repetitions of each stretch

hold 1 to 2 seconds each

35
Q

Dynamic stretching

A

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

also suggested as a pre-activity warm up if no postural distortion patterns are present or they are significantly reduced

Test 3B Saturday (6 decks)

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