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Personal Training > Chapter 7: Flexibility Training Concepts > Flashcards

Chapter 7: Flexibility Training Concepts Flashcards

1
Q

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

A

Flexibility

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2
Q

Capability to be elongated or stretched

A

Extensibility

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3
Q

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

A

Dynamic Range of Motion

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4
Q

The ability of the neuromuscular system to allow agonists, and stabilizers to work synergistically to produce, reduce, and dynamically, stabilize the entire kinetic chain in all three planes of motion.

A

Neuromuscular Efficiency

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5
Q

Muscle imbalances —> Poor posture —> Improper movement —-> Injury

A

Postural distortion patterns

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6
Q

The tendency of the body to seek the path of least resistance during functional movement patterns

A

Relative flexibility

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7
Q

Alteration of muscle length surrounding a joint

A

Muscle imbalance

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8
Q

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

A

Reciprocal Inhibition

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9
Q

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

A

Altered Reciprocal Inhibition

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10
Q

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

A

Synergistic Dominance

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11
Q

The motions of joints in the body

A

Arthrokinematics

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12
Q

Altered forces at the joint that result in abnormal muscular activity and impaired nueromucscular communications at the joint

A

Arthrokinetic Dysfunction

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13
Q

Senses muscle tension, relaxes the muscle in response,

A

Golgi Tendon Organ

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14
Q

Senses muscle lengthening, contracts the muscle in response

A

Muscle Spindle Fibers

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15
Q

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.

A

Autogenic Inhibition

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16
Q

What can reduce the risk of muscle imbalances, joint dysfunctions, and overuse injuries?

A

Flexibility training

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17
Q

What results from altered length-tension relationships, force-couple relationships, and arthrokinematics?

A

Muscle imbalances

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18
Q

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

A

Pattern Overload

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19
Q

States that soft tissue models along the lines of stress

A

Davis’s Law

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20
Q

Designed to increase joint ROM, improve muscle imbalances, and correct altered motion. Uses Self-myofascial (foam roll) release and static stretching techniques

A

Corrective flexibility

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21
Q

Improves the extensibility of soft tissue and increases neuromuscular efficiency by using self-myofascial release and Active-isolated stretching techniques

A

Active flexibility

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22
Q

Stretching designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition.

A

Active-isolated stretching

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23
Q

Improves the extensibility of soft tissue and increases neuromuscular efficiency by using self-myofascial release and Dynamic stretching techniques

A

Functional flexibility

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24
Q

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

A

Static Stretching

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25
Q

Autogenic inhibition or reciprocal inhibition

A

static stretch

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26
Q

1-2 sets; holds each stretch 1-2 seconds for 5-10 reps

A

Active-isolated stretch

27
Q

1 set, 10 reps, 3-10 exercises

A

Dynamic stretch

28
Q

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

A

Dynamic Stretch

29
Q

In anterior view, feet turn out: What are the Probable overactive muscles?

A

Soleus
Lateral gastrocnemius
Biceps femoris (short head)

30
Q

In anterior view, feet turn out: What are the probable underactive muscles?

A 
Medial gastocnemius
Medial hamstring complex
Gracilis
Sartorius
Popliteus
31
Q

In anterior view, feet turn out: Strengthening exercise?

A

Single-leg balance reach

32
Q

In anterior view, feet turn out: Foam Roll what muscles?

A 
Gastrocenemius/soleus
Biceps femoris (short head)
33
Q

In anterior view, feet turn out: Static stretch which muscles?

A

Static gastrocnemius stretch

Static Supine biceps femoris stretch

34
Q

In anterior view, Knees move inward: What are the probable overactive muscles?

A

Adductor complex
Biceps femoris (short head)
Tensor fascia latae
Vastus lateralis

35
Q

In anterior view, Knees move inward: What are the probable underactive muscles?

A

Gluteus Medius/maximus

Vastus medialis oblique (VMO)

36
Q

In anterior view, Knees move inward: Foam roll what muscles?

A

Adductors

TFL/IT band

37
Q

In anterior view, Knees move inward: Static stretch which muscles?

A

Supine biceps femoris stretch

Standing TFL stretch

38
Q

In anterior view, Knees move inward: Strenthening exercise?

A

Tube walking: side to side

39
Q

In lateral view, LPHC- excessive forward lean: Probable overactive muscles?

A

Soleus
Gastrocnemius
Hip Flexor Complex
Abdominal complex

40
Q

In lateral view, LPHC- excessive forward lean: Probable underactive muscles?

A

Anterior tibialis
Gluteus maximus
Erector spinae

41
Q

In lateral view, LPHC -excessive forward lean: Foam roll what muscles?

A

Gastrocnemius/soleus

Quads

42
Q

In lateral view, LPHC -excessive forward lean: Static Stretch which muscles?

A

Static gastroncnemius stretch

Static kneeling hip flexor stretch

43
Q

In lateral view, LPHC -excessive forward lean: Strengthening exercises?

A

Quadruped arm/opposite leg raise

Ball wall sits

44
Q

In lateral view, LPHC - Low back arches: Overactive muscles?

A

Hip flexor complex
Erector spinae
Latissimus dorsi

45
Q

In lateral view, LPHC - Low back arches: Underactive muscles?

A

Gluteus maximus
Hamstring complex
Intrinsic core stabalizers

46
Q

In lateral view, LPHC - Low back arches: Foam roll which muscles?

A

Quads

Latissimus dorsi

47
Q

In lateral view, LPHC - Low back arches: Static stretch what?

A

Static kneeling hip flexor stretch

Static latissimus dorsi ball stretch

48
Q

In lateral view, LPHC - Low back arches: Strengthening exercises?

A

Quadruped arm/opposite leg raise

Ball wall sits

49
Q

In lateral view, Upper body - Arms fall forward: Overactive muscles?

A

Latissimus dorsi
Teres major
Pectoralis major/minor

50
Q

In lateral view, Upper body - Arms fall forward: Underactive muscles?

A

Mid/lower trapezius
Rhomboids
Rotator cuff

51
Q

In lateral view, Upper body - Arms fall forward: Foam roll?

A

Thoraic spine

Latissimus dorsi

52
Q

In lateral view, Upper body - Arms fall forward: Static stretch?

A

Static kneeling hip flexor stretch

Static latissimus dorsi ball stretch

53
Q

In lateral view, Upper body - Arms fall forward: Strengthening Exercises?

A

Squat to row

54
Q

In lateral view, Upper body - Shoulders elevate: Overactive muscles?

A

Upper trapezius
Sternocleidomastoid
Levator scapulae

55
Q

In lateral view, Upper body - Shoulders elevate: Underactive muscles?

A

Mid/lower trapezius

56
Q

In lateral view, Upper body - Shoulders elevate: foam roll?

A

Upper trapezius

57
Q

In lateral view, Upper body - Shoulders elevate: static stretch?

A

Static stretch upper trapezius/scalene stretch

58
Q

In lateral view, Upper body - Shoulders elevate: Strengthening exercises?

A

Ball Cobra

59
Q

In lateral view, Upper body - Head Protrudes forward : Overactive muscles?

A

Upper trapezius
sternocleidomastoid
levator scapulae

60
Q

In lateral view, Upper body - Head Protrudes forward :Underactive muscles?

A

Deep cervical flexors

61
Q

In lateral view, Upper body - Head Protrudes forward :foam roll?

A

upper trapezius

62
Q

In lateral view, Upper body - Head Protrudes forward : static stretch?

A

Static stretch upper trapezius/scalene stretch

63
Q

In lateral view, Upper body - Head Protrudes forward: Strengthening exercises?

A

Chin tuck

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