Chapter 7 - Flexibility Training Concepts

Question 1

What is flexibility?

Answer 1

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

Question 2

What is extensibility?

Answer 2

A tissue’s capability to be elongated or stretched.

Question 3

What is the range of motion (ROM) of a joint dictated by?

Answer 3

ROM is determined by the normal extensibility of all soft tissues surrounding the joint.

Question 4

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

Answer 4

True

Question 5

List 11 factors that can influence flexibility.

Answer 5

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)

Question 6

What is neuromuscular efficiency?

Answer 6

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 all three planes of motion.

Question 7

What is the dynamic range of motion?

Answer 7

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

Question 8

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) muscle that performs the downward rotation of the scapulae. The rotator cuff musculature is the _______(3) and must dynamically _______(4) the glenohumeral (shoulder) joint throughout the motion.

Answer 8

1. Agonist
2. Antagonist
3. Stabilizer
4. Stabilize

Question 9

What is a force-couple?

Answer 9

Muscle groups moving together to produce movement around a joint.

Question 10

What are postural distortion patterns?

Answer 10

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

Question 11

What is relative flexibility?

Answer 11

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

Question 12

What is a muscle imbalance?

Answer 12

Alteration of muscle length surrounding a joint.

Question 13

List the causes of muscle imbalances.

Answer 13

1. Postural Stress
2. Emotional Duress
3. Repetitive Movement
4. Cumulative Trauma
5. Poor Training Technique
6. Lack of Core Strength
7. Lack of Neuromuscular Efficiency

Question 14

What is reciprocal inhibition?

Answer 14

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

Question 15

What is altered reciprocal inhibition?

Answer 15

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

Question 16

What is synergistic dominance?

Answer 16

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

Question 17

What is arthrokinematics?

Answer 17

The motions of joints in the body.

Question 18

What is arthrokinetic dysfunction?

Answer 18

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

Question 19

What are muscle spindles?

Answer 19

• Receptors sensitive to change in length of the muscle and the rate of that change.
• The major sensory organ of the muscle and are composed of microscopic fibers that lie parallel to the muscle fiber.

Question 20

What is the function of muscle spindles?

Answer 20

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

Question 21

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

Answer 21

The spindles of the lengthened muscle are stretched.

Question 22

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

Answer 22

• The process by which neural impulses that sense tension are greater than the impulses that cause a muscle to contract, providing an inhibitory effect to the muscle spindles.
• “Turning off the muscle”
• Static stretching causes autogenic inhibition.

Question 23

What are Golgi tendon organs? Where are they located?

Answer 23

• 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).

Question 24

What happens when Golgi tendon organs are excited?

Answer 24

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

Question 25

What is a pattern overload?

Answer 25

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

Question 26

List some benefits of flexibility training.

Answer 26

1. Correcting Muscle imbalances
2. Increasing joint range of motion
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

Question 27

What is Davis’s law?

Answer 27

A principle that states soft tissue models along the lines of stress.

Question 28

What is the process of the cumulative injury cycle? List the “vicious circle.”

Answer 28

Cumulative Injury Cycle —> Tissue Trama —> Inflammation —> Muscle Spasm —> Adhesions —> Altered Neuromuscular Control —> Muscle Imbalance —> Cumulative Injury

Question 29

What is static stretching?

Answer 29

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

Question 30

What is dynamic stretching?

Answer 30

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

Question 31

What is active isolated stretching?

Answer 31

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

Question 32

What is the mechanism of action during a static stretch?

Answer 32

Autogenic inhibition or reciprocal inhibition (depending on how the stretch is performed)

Question 33

What are the acute variables for optimal static stretching?

Answer 33

1 - 3 sets

Hold each stretch for 30 seconds

Question 34

What is the neuromuscular mechanism of action during an active stretch?

Answer 34

Reciprocal inhibition

Question 35

What is the mechanism of action during a dynamic stretch?

Answer 35

Reciprocal inhibition

Question 36

What are the acute variables for active-isolated stretching?

Answer 36

1 - 2 sets

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

Question 37

What are the acute variables for dynamic stretching?

Answer 37

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

Question 38

Give at least 3 examples of static stretches.

Answer 38

1. Gastrocnemius stretch
2. Kneeling hip flexor stretch
3. Standing adductor stretch
4. Pectoral wall stretch

Question 39

Give at least 3 examples of activated-isolated stretches.

Answer 39

1. Active supine biceps femoris stretch
2. Active kneeling quadriceps stretch
3. Active standing adductor stretch
4. Active pectoral wall stretch

Question 40

Give at least 3 examples of dynamic stretches.

Answer 40

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