Chapter 7: Flexibility Training Concepts Flashcards
flexibility
the normal extensibility of all soft tissues that allows the full range of motion of a joint
extensibility
capability to be elongated or stretched
dynamic range of motion
- optimal control of movement throughout a joint’s entire range of motion
- the combination of flexibility and the nervous system’s ability to control this range of motion efficiently
neuromuscular efficiency
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
postural distortion patterns
- predictable patterns of muscle imbalances
- patterns that develop if one or more segments of the HMS are misaligned and not functioning properly
relative flexibility
- the tendency of the body to seek the path of least resistance during functional movement patterns
- aka altered movement patterns
muscle imbalance
alteration of muscle length surrounding a joint
reciprocal inhibition
- the simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place
- a naturally occurring phenomenon that allows movement to take place
altered reciprocal inhibition
- the concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist
- caused by a tight agonist muscle decreasing the neural drive to its functional antagonist
synergistic dominance
the neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover
arthrokinematics
the motions of joints in the body
arthrokinetic dysfunction
- altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint
- biomechanical and neuromuscular dysfunction leading to altered joint motion
autogenic inhibition
- the process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
- “autogenic” because the contracting muscle is being inhibited by its own receptors
pattern overload
consistently repeating the same pattern of motion, which may place abnormal stresses on the body
Davis’s law
states that soft tissue models along the lines of stress
static stretching
the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds
active-isolated stretch
the process of using agonists and synergists to dynamically move the joint into a range of motion
dynamic stretch
the active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion
what is range of motion dictated by?
the normal extensibility of all soft tissues surrounding it
what is an important characteristic of soft tissue?
it will only achieve efficient extensibility if optimal control of movement is maintained throughout the entire ROM
factors that can influence flexibility
- genetics
- connective tissue elasticity
- composition of tendons or skin surrounding the joint
- joint structure
- strength of opposing muscle groups
- body composition
- sex
- age
- activity level
- previous injuries or existing medical issues
- repetitive movements (pattern overload)
what must individuals have to allow for optimal neuromuscular efficiency?
- proper flexibility in all three planes of motion
- this allows for the freedom of movement needed to perform everyday activities effectively
flexibility requires ___, which requires ___, which requires _____
flexibility requires extensibility, which requires dynamic range of motion, which requires neuromuscular efficiency
flexibility training must use a ____ approach, which integrates various flexibility techniques to achieve optimal soft tissue extensibility in all planes of motion
multifaceted