CHAPTER 7 - FLEXIBILITY AND MOBILITY

Question 1

Flexibility

Answer 1

• For our purpose means the absolute or relative ROM of a joint as a result of muscles that cross the joint.

Question 2

Flexibility’s Relationship to Overall Fitness

Answer 2

• Can affect ability to generate strong muscle contractions. (People who sit all day have tight and overactive helps which weakens glutes)
• Tight joints can decrease balance
• Stretching also increases speed and agility

Question 3

Reciprocal inhibition

Answer 3

When someone activates one muscle as the prime mover, the antagonist will be inhibited to allow the desired movement of the joint they cross

Question 4

Hypomobile

Answer 4

• Restricted ROM
• Often related to tightness of soft tissue (muscle and fascia)
• Stretching muscles near a joint increase the ROM

Question 5

Mobility

Answer 5

• Capable of moving and it is closely related to the concept of motor control
• To more effectively, clients need adequate passive and active mobility and addition to stability

Question 6

Fascia

Answer 6

• Connective tissue that wraps around and between muscles, tendons and ligaments
• Also binds other tissues, every organ and all systems together in the body
• Fascial has qualities of mobility and stability which are called viscoelasticity and stiffness

Question 7

Viscoelasticity

Answer 7

• Is a combo of elastic and plastic properties which allows soft tissue to return to original state after stretching (elasticity) and adapt to sustained periods of stretch (plasticity)
• Muscle is more elastic, fascia is more plastic

Question 8

Elasticity

Answer 8

Allows for building or losing of muscle, absorb collision and other forces and perform dynamic or active stretching without permanently changing tissue length

Question 9

Plasticity

Answer 9

Allow the body to change in response to sustained periods of stretching such as static stretches

Question 10

Myofascial

Answer 10

• Muscle and fascia together

- Completely integrated and always functioning together

Question 11

Kinesthesia

Answer 11

Info about body position

Question 12

Restrict Fascia

Answer 12

Insufficient hydration, immobility, excessive exercise, excessive physical labour, daily emotional stress, insufficient sleep, anxiety, inability to relax and poor diet

Question 13

Myofascial Slings

Answer 13

• Interconnectivity of joint, muscles and fascia
• Connective tissue pathways (myofascial lines, train, chains or systems) allow us to track the characteristic patterns of tension through the body
• Restriction, weakness or tightness of myofascia on a chain can affect other joints and tissues on the same chain

Question 14

Range of Motion

Answer 14

Amount of movement around a joint measured in units of degrees (goniometer)

Question 15

Passive Range of Motion

Answer 15

• Client is relaxed

- PROM is usually greater than AROM due to being relaxed and not needing to active postural or stabilizing muscles

Question 16

Active Range of Motion

Answer 16

• Client is active
• AROM is usually less than PROM because stabilizer and synergist muscles are helping the body maintain the stretch position
• Difference of 5-15 degrees is normal
• Greater difference may indicate excessive effort from client to stabilize for weakness or inhibition that needs to be addressed

Question 17

Hypermobility

Answer 17

• Excessive mobility
• Focus on stability
• Tightness in other body parts come up to compensate
• Joint that appears unstable requires stabilization to improve strength and stability

Question 18

Steps for Assessing and Correcting ROM

Answer 18

1. Observe if they can move into an exercise or maintain an exercise position
2. Feedback: note whether you client complains of tightness or stiffness that correlates with mobility restrictions
3. Assess ROM of any specific region that is asymmetrical or restricted and compare with the other side
4. Mobilize and stretch what is restricted to match the other size unless the other side is hypermobile
5. Reassess exercise movement to see whether the problem has been corrected

If the problem only partially corrects
Repeat stretch with slightly more intensity or longer