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NASM Free ch. 7, 8 Flexibility, Cardio > Chapter 7 Flexibility > Flashcards

Chapter 7 Flexibility Flashcards

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1
Q

What is flexibility?

A

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

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2
Q

What is extensibility?

A

Capability to be elongated or stretched.

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3
Q

What is Range of Motion (ROM) of a joint dictated by?

A

The normal extensibility of all soft tissues surrounding it

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4
Q

True or False: Soft tissue will only achieve efficient extensibility if optimal control of movement is maintained through the entire ROM.

A

True

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5
Q

List (11) factors that can influence flexibility.

A
  1. Genetics 2. Connective Tissues Elasticity 3. Composition of tendons or skin surrounding the joint 4. Joint Structure 5. Strength of opposing muscle groups 6. Body composition 7. Sex 8. Age 9. Activity Level 10. Previous injuries or existing medical conditions 11. Repetitive Movements (pattern overload)
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6
Q

What is NEUROMUSCULAR EFFICIENCY?

A

The ability of the NERVOUS SYSTEM to RECRUIT the CORRECT MUSCLES (agonists, antagonists, synergists, and stabilizers) TO PRODUCE FORCE (concentrically), REDUCE FORCE (eccentrically), and dynamically STABILIZE (isometrically) the body’s structure IN ALLl three PLANES of motion.

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7
Q

What is Dynamic Range of Motion?

A

The combination of flexibility and the nervous system’s ability to control this range of motion efficiently.

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8
Q

In a cable pull down exercise, the latissimus dorsi is the ________(1) and concentrically accelerates shoulder extension adduction and internal rotation while the mid and lower trapezius and rhomboids are the __________(2) muscles that performs the downward rotation of the scapulae. The rotator cuff musculature is the _______(3) and must _______(4) the glenohumeral (shoulder) joint throughout the motion.

A
  1. Agonist 2. Synergist 3. Stabilizer 4. Dynamically Stabilize
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9
Q

What is a force-couple?

A

Muscle groups moving together to produce movement around a joint.

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10
Q

What are postural distortion PATTERNS?

A

Predictable patterns of muscle imbalances (poor static and dynamic posture).

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11
Q

What is relative flexibility?

A

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

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12
Q

What is a muscle imbalance?

A

Alteration of muscle length surrounding a joint.

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13
Q

Muscle imbalances may be caused when what 3 main mechanisms are altered? What is another way to say each of these concepts?

A
  1. altered length-tension (Altered Reciprocal Inhibition) 2. altered force-couples (Synergistic Dominance) 3. altered joint motion (Arthrokinetic dysfunction)
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14
Q

What is RECIPROCAL INHIBITION?

A

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

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15
Q

What is ALTERED Reciprocal Inhibition?

A

The concept of muscle inhibition, caused by a tight agonist, which inhibits its FUNCTIONAL antagonist. (Tight agonist decreases neural drive to its antagonist)

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16
Q

What is SYNERGISTIC DOMINANCE?

A

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

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17
Q

What is arthrokinematics?

A

The motions of joints in the body.

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18
Q

What is arthrokinetic dysfunction?

A

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

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19
Q

What are muscle spindles? How do they lay?

A

-Receptors sensitive to change in muscle length and the rate of that change. (prevents too far or too fast) -They are the major sensory organ of the muscle and are composed of microscopic fibers that lie parallel to the muscle fiber.

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20
Q

What is the function of muscle spindles?

A

To help prevent muscles from stretching too far or too fast.

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21
Q

What happens when a muscle on one side of the joint is lengthened (because of a shortened muscle on the opposite side)?

A

The spindles of the lengthened muscle are stretched and have micro muscle spasm trying to contract. This causes a feeling of tightness.

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22
Q

What is AUTOGENIC INHIBITION? How would you describe this in layman’s terms? What is one way of achieve autogenic inhibition?

A

-The process by which neural impulses that sense tension (GTOs) are greater than the impulses that cause a muscle to contract (spindles), providing an inhibitory effect to the muscle spindles. -“Turning Off the Muscle” - Static Stretching

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23
Q

What are Golgi Tendon Organs? Where are they located?

A

-Receptors sensitive to change in tension of the muscle and the rate of that change. -Located within the musculotendinous junction (the point where muscle and tendon meet)

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24
Q

What happens when Golgi Tendon Organs are excited?

A

causes the muscle to relax, which prevents the muscle from being placed under excessive stress, which could result in injury.

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25
Q

What is a pattern overload?

A

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

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26
Q

List 8 reasons Flexibility Training is good for. (The last is quite general)

A
  1. Correcting Muscle IMBALANCES 2. Increasing joint ROM 3. Decreasing the excessive TENSION of muscles 4. Relieving JOINT STRESS 5. Improving the EXTENSIBILITY of the MUSCULOTENDINOUS JUNCTION 6. Maintaining the normal FUNCTIONAL LENGTH of all muscles 7. Improving NEUROMUSCULAR efficiency 8. Improving FUNCTION
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27
Q

Why is important to hold the stretch for at least 30 seconds?

A

Because that is about the length of time for of AUTOGENIC INHIBITION to take place where the golgi tendon organ overrides the signal from the muscle spindle and causes it to relax.

28
Q

What is the process of Cumulative Injury Cycle? List the “vicious circle.”

A

Tissue Trama —> Inflammation —> Muscle Spasm or Tension —> Adhesions —> Altered Length-tension relationships —> Altered Reciprocal Inhibition —> Synergistic Dominance (altered Neuromuscular Control) —> Muscle Imbalance —> Cumulative Injury

29
Q

What is STATIC Stretching?

A

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

30
Q

What is DYNAMIC Stretching?

A

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

31
Q

What is ACTIVE-ISOLATED Stretching?

A

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

32
Q

What is the Mechanism of Action during a STATIC stretch?

A

Autogenic Inhibition or Reciprocal Inhibition (depending on how the stretch is performed)

33
Q

What are the acute variables for STATIC stretching?

A

1 - 3 sets Hold each stretch for 30 seconds

34
Q

What is the Mechanism of Action during an ACTIVE-ISOLATED stretch?

A

Reciprocal Inhibition

35
Q

What are the acute variables for ACTIVE-ISOLATED stretching?

A

1 - 2 sets Hold each stretch for 1 - 2 seconds for 5-10 repetitions

36
Q

What are the acute variables for DYNAMIC stretching?

A

1 - 2 sets 10 - 15 repetitions 3 - 10 exercises

37
Q

Give at least 3 examples of STATIC stretches.

A
  1. Gastrocnemius Stretch 2. Kneeling Hip Flexor Stretch 3. Standing Adductor Stretch 4. Pectoral Wall Stretch
38
Q

Give at least 3 examples of ACTIVE-ISOLATED stretches.

A
  1. Active Supine Biceps Femoris Stretch 2. Active Kneeling Quadriceps Stretch 3. Active Standing Adductor Stretch 4. Active Pectoral Wall Stretch
39
Q

Give at least 3 examples of DYNAMIC stretches.

A
  1. Prisoner Squats 2. Multiplanar Lunges 3. Single-Leg Squat Touchdowns 4. Tube Walking 5. Medicine Ball Lift and Chop
40
Q

What are the three components of the FLEXIBILITY CONTINUUM that parallels the 3 levels of the OPT model? Which level in the OPT model is each component used in? What allows the client to progress through the levels?

A
  1. CORRECTIVE Flexibility-used in the STABILIZATION level 2. ACTIVE Flexibility–used in all phases of the STRENGTH level 3. FUNCTIONAL Flexibility-used in POWER level -They progress as the client is able to restore ideal length tension relationships in these muscles.
41
Q

What two techniques are used in CORRECTIVE Flexibility? Why is one used before the other?

A
  1. Self-myofascial release 2. STATIC STRETCHING Once the knot or adhesion has calmed down, its easier to re-establish length in the muscle.
42
Q

What two techniques are used in ACTIVE Flexibility? Why is one used before the other?

A
  1. Self-myofascial release 2. ACTIVE-ISOLATED STRETCHING Make sure that any muscle imbalances are reduced before the activity.
43
Q

What two techniques are used in FUNCTIONAL Flexibility? Why is one done before the other?

A
  1. Self-myofascial release 2. DYNAMIC STRETCHING To get our bodies ready for the movement.
44
Q

What is CORRECTIVE FLEXIBILITY designed to do for what sort of clients?

A

Designed to correct muscle imbalances that a deconditioned client in level one will most likely have.

45
Q

When is it time to move from corrective flexibility to ACTIVE FLEXIBILITY? What is happens during active flexibility? Why do we do this?

A

Once the muscle imbalances have improved and the muscles are all at their correct length. The client takes the new established length and starts USING it in a FULL RANGE OF MOTION. We do this to make sure to use the length that we have in order to maintain it and get it ready for the increased demands its going to be exposed to.

46
Q

What is FUNCTIONAL FLEXIBILITY?

A

Where the client has been able to establish flexibility at higher and more realistic speeds.

47
Q

What is ACTIVE STRETCHING?

A

The process of moving into the stretch and holding it for 1-2 seconds and 5-10 reps

48
Q

What is another name for the HUMAN MOVEMENT SYSTEM? What is it comprised of?

A

The Kinetic Chain Comprised of muscular, skeletal, and nervous system

49
Q

What are the MULTIPLANAR FLEXIBILITY MOVEMENTS of the LATS?

A

Sagittal-shoulder FLEXION Frontal-shoulder ABDUCTION Transverse-external humerus ROTATION (shoulder ext. rot)

50
Q

What are the MULTIPLANAR FLEXIBILITY MOVEMENTS of the BICEPS FEMORIS?

A

Sagittal-hip FLEXION Frontal-hip ADDUCTION Transverse-hip and knee INTERNAL ROTATION

51
Q

What are the MULTIPLANAR FLEXIBILITY MOVEMENTS of the GASTROCNEMIUS?

A

Saggital-ankle DORSI FLEXION Frontal-calcaneus INVERSION (ankle inversion) Transverse-femur INTERNAL ROTATION

52
Q

ARCHING the lower back while performing an OVERHEAD SHOULDER PRESS is commonly a result of tension in which muscle? Which is inflexible in doing what motion? Why does this compensation work? What concept does this exemplify?

A

TIGHT LATS That cannot allow for the arms to lift directly over head. Arching the back compensates for the lack of range of motion in the shoulder by allowing the client to HOLD the LOAD completely ABOVE THEIR HEAD. Exemplifies RELATIVE FLEXIBILITY

53
Q

How does a tight psoas lead to a hamstring strain? Use the terms RECIPROCAL INHIBITION, FORCE-COUPLE, and SYNERGISTIC DOMINANCE.

A

A tight psoas (hip flexor) decreases neural drive to the gluteus maximus (hip extensor) because of ALTERED RECIPROCAL INHIBITION. -This alters FORCE-COUPLE relationships for hip extension, -Because of the SYNERGISTIC DOMINANCE of the synergists: hamstrings and adductors, which have an increased force output to compensate for the weakened glutes.

54
Q

ARTHROKINETIC DYSFUNCTION can be caused by what 2 forms of relationships.

A
  1. Length-Tension relationships 2. Force-Coupling relationships
55
Q

How does performing a squat with externally rotated feet lead to weak glutes during the exercise? (Use the term LENGTH-TENSION RELATIONSHIP).

A

Externally rotated feet force the tibia and femur to also rotate externally. This alters the LENGTH-TENSION RELATIONSHIP of the muscles of the hips and knees. When the glutes are in a shortened position, its ability to produce force decreases.

56
Q

When the feet turn out during a squat the biceps femoris short head and the piraformis become what two words?

A

SYNERGISTICALLY DOMINANT

57
Q

What is Davis’s Law?

A

States that soft tissue models along the lines of stress. (soft tissue fibers extend along the lines that the stress is putting on it)

58
Q

Soft tissue is REbuilt with what?

A

An inelastic collagen matrix that forms in a random direction, preventing flexibility

59
Q

Flexibility techniques should only be performed on what muscles?

A

Muscles that have been identified as tight or overactive during the assessment process.

60
Q

How do you perform a STATIC STANDING TFL stretch?

PREP:

  1. stance
  2. front leg
  3. back leg

MOVEMENT

  1. contract…
  2. contract…
  3. move…
  4. move…
  5. move…
A

PREP:

  1. staggard stance
  2. front leg slightly bent
  3. externally rotated, straight back leg

MOVEMENT:

  1. Draw in navel
  2. Squeeze glutes/ rot. pelvis post.
  3. Move body forward slowly, until mild front hip stretch
  4. Raise arm (same as back leg) up and over to opposite lateral side (side bending)
  5. Rotate posteriorly
61
Q

How do you perform the static LATISSIMUS DORSI BALL stretch?

PREP:

  1. Position
  2. Arm/hand

MOVEMENT:

  1. Contract
  2. Flex
  3. Move
    - If pinching in shoulder, do what?
    - How to increase the stretch?
A

PREP:

  1. Kneel
  2. One arm on ball
  3. Thumb up

MOVEMENT

  1. Draw navel up
  2. Rotate pelvis posteriorly
  3. Roll ball forward reaching arm straight
    - If shoulder pinching, put palm down.
    - To incr. stretch, slightly adduct outstretched arm across the body.
62
Q

Inverted Hurdler’s Stretch should not be performed because…

A

Stress on knee

63
Q

The PLOW should not be performed because…

Or on clients with

A

stress on NECK and SPINE

high blood pressure

64
Q

The SHOULDER STAND should not be performed because…

Or on clients with

A

stress on NECK and SPINE

high blood pressure

65
Q

The STRAIGHT-LEG TOE TOUCH should not be performed because…

Clients with history of____ and ____should avoid.

A

stress on VERTEBRAE and DISK CARTILAGE

Herniated disks or nerve pain down back of leg.

66
Q

ARCHING QUADS stretch shouldn’t be performed because…

A

stress KNEE CAP

NASM Free ch. 7, 8 Flexibility, Cardio (3 decks)

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