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NASM Essentials of Personal Fitness Training > Chapter 7 - Flexibility Training Concepts > Flashcards

Chapter 7 - Flexibility Training Concepts Flashcards

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1
Q

Flexibility Definition

A

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

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2
Q

Extensibility Definition

A

Capability to be elongated or stretched

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3
Q

Dynamic Range of Motion

A

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

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4
Q

Neuromuscular Efficiency

A

The ability of the neuromuscular system to allow agonists, synergists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all 3 planes of motion

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5
Q

Flexibility, Extensibility, ROM, and NM Efficiency

A

Flexibility requires extensibility, which requires dynamic ROM, which requires NM efficiency

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6
Q

Postural Distortion Patterns

A

Predictable patterns of muscle imbalances

  • Can lead to decreased NM efficiency and tissue overload
  • Represented by a lack of structural integrity
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7
Q

Ultimate Goal of HMS

A

Maintain homeostasis (dynamic postural equilibrium)

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8
Q

Relative Flexibility

A

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

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9
Q

Relative Flexibility EXS

A
  • Externally rotating feet during squat to decrease the amount of dorsiflexion required at the ankle
  • Excessive lumbar extension during OH shoulder press due to a tight latissimus dorsi leading to decreased shoulder flexion
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10
Q

Muscle Imbalance

A

Alteration of muscle length surrounding a joint

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11
Q

Overactive Muscle Imbalance

A

Forces compensation to occur

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12
Q

Underactive Muscle Imbalance

A

Allows compensation to occur

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13
Q

Possible Causes of Muscle Imbalances

A
  • Postural stress
  • emotional stress
  • repetitive movements
  • cumulative trauma
  • poor exercise technique
  • lack of core strength
  • lack of neuromuscular efficiency
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14
Q

Muscle Imbalances Caused by or Result in

A
  • Altered Reciprocal Inhibition (length-tension)
  • Synergistic Dominance (Altered force-couples)
  • Arthrokinetic Dysfunction (Altered joint motion)
  • Overall decreased NM control
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15
Q

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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16
Q

Reciprocal Inhibition EX

A

Bicep Curl

-Bicep contracts while tricep relaxes

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17
Q

Altered Reciprocal Inhibition

A

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

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18
Q

Altered Reciprocal Inhibition EX

A

A tight psoas (hip flexor) would decrease the neural drive of the glute max (hip extensor)

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19
Q

Altered Reciprocal Inhibition Effects

A

Alters force-couple relationships, produces synergistic dominance, and leads to the development of faulty movement patterns, poor NM control, and joint dysfunction

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20
Q

Synergistic Dominance

A

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

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21
Q

Synergistic Dominance EX

A

A tight psoas leads to altered reciprocal inhibition of the glute max which results in increased force output of the synergists for hip extension (hamstring complex and adductor magnus) to compensate for the weakened glute max

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22
Q

Synergistic Dominance Effects

A

Leads to faulty movement patterns, leading to arthrokinetic dysfunction and eventual injury

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23
Q

Arthrokinetic Dysfunction

A

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

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24
Q

Arthrokinetic Dysfunction Causes

A

Caused by altered length-tension relationships and force-couple relationships

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25
Q

Arthrokinetic Dysfunction EX

A

Squatting with externally rotated feet forces the tibia and femur to also externally rotate

  • This alters the length-tension relationships of the muscles at the knees and hips, putting the glute max in a shortened position and decreasing its ability to generate force
  • Biceps femoris and piriformis become synergistically dominant, altering force-couple relationships and ideal joint motion
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26
Q

Mechanoreceptors (Sensory) in Muscles and Tendons

A

Muscle Spindles and Golgi Tendon Organs help determine muscle balance or imbalance

27
Q

Muscle Spindles

A

Major sensory organ of the muscle and composed of microscopic fibers that lie parallel to muscle fibers

28
Q

Muscle Spindles Function

A

Sensitive to change in muscle length and rate of length change
-Help prevent muscles from stretching too far or too fast

29
Q

Lengthened Muscle on One Side of Joint

A

Muscle is lengthened due to a shortened muscle on opposite side
-The spindles of the lengthened muscles are stretched leading to a contraction, muscle spasms, or tightness

30
Q

Anteriorly Rotated Pelvis

A

(ASIS moves down and ischium moves up)

  • Lengthens hamstring complex
  • Created by shortened hip flexors
  • STRETCH HIP FLEXORS RATHER THAN HAMSTRINGS
31
Q

Stretching a Lengthened Muscle

A

Increases the excitement of the muscle spindles and further creates a contraction (spasm) response

32
Q

Knock Knees During Squat

A
  • Underactive muscle: glute medius (hip abductor and external rotator
  • Overactive muscles: adductors and TFL
  • STRETCH ADDUCTOR COMPLEX AND TFL
33
Q

Golgi Tendon Organs

A

Sensitive to changes in muscular tension and rate of tension change

34
Q

GTO Location

A

Within the musculotendinous junction (point where muscle and tendon meet)

35
Q

Excited GTO

A

Causes muscles to relax which prevents muscle excessive stress

36
Q

Prolonged GTO Stimulation

A

Provides an inhibitory action to muscle spindles located within the same muscle (autogenic inhibition)

37
Q

Autogenic Inhibition

A

The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitor effect to the muscle spindles

38
Q

Tension in Muscle

A

Caused by holding a stretch
-Stimulates GTO’s which overrides muscle spindles activity causing relaxation in the overactive muscle and allowing for optimal lengthening of tension

39
Q

Muscle Imbalances Result From

A

Altered length-tension relationships, force-couple relationships, and arthrokinematics

40
Q

Altered Length-Tension Relationships, Force-Couple Relationships, and Arthrokinematics Result From

A

Poor posture, poor training technique, or previous injury

41
Q

Altered Length-Tension Relationships, Force-Couple Relationships, and Arthrokinematics Result In

A

Altered Reciprocal Inhibition, Synergistic Dominance, and Arthrokinetic Dysfunction

42
Q

Altered Reciprocal Inhibition, Synergistic Dominance, and Arthrokinetic Dysfunction Leads To

A

Decreased NM control and possible injury

43
Q

Pattern Overload

A

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

44
Q

Cumulative Injury Cycle

A

Tissue Trauma -> Inflammation -> Muscle Spasm -> Adhesions -> Altered NM Control -> Muscle Imbalance -> Tissue Trauma

45
Q

Heightened Activity of Muscle Spindles Coming From Spasms

A

Creates adhesions (knots) to form in the soft tissue

46
Q

Adhesions Effects

A

Form a weak, inelastic matrix (inability to stretch) that decreases normal elasticity of the soft tissue

47
Q

Decreased Normal Elasticity

A

Results in altered length-tension relationships, altered force-couple relationships, and arthrokinetic dysfunction

48
Q

Untreated Adhesions

A

Can begin to form permanent structural changes in the soft tissue that is evident by Davis’s Law

49
Q

Davis’s Law

A

States that soft tissue models along lines of stress

-Soft tissue is remodeled with an inelastic collagen matrix (can’t stretch) that forms in a random fashion

50
Q

The Flexibility Continuum

A

A systematic progression of flexibility training

51
Q

3 Phases of Flexibility Training in the OPT Model

A

Corrective Flexibility, Active Flexibility, Functional Flexibility

52
Q

Corrective Flexibility Purpose

A

Designed to increase joint ROM, improve muscle imbalances, and correct altered joint motion

53
Q

Corrective Flexibility Includes

A

Self-myofascial release and static stretching

54
Q

Self-Myofascial Release

A

Uses the principle of autogenic inhibition to cause muscle relaxation

55
Q

Static Stretching

A

Can use either autogenic inhibition or reciprocal inhibition

56
Q

Corrective Flexibility Phase

A

Stabilization level (phase 1)

57
Q

Active Flexibility Includes

A

Self-myofascial release and active-isolated stretching

58
Q

Active-Isolated Stretching Purpose

A

Designed to improve the extensibility of soft tissue and increase NM efficiency by using reciprocal inhibition
-Allows for agonists and synergist muscles to move a limb through a full ROM while the functional antagonists are being stretched

59
Q

Active-Isolated Stretching EX

A

Supine straight-leg raises uses hip flexors and quads to raise leg and hold while antagonist hamstring complex is being stretched

60
Q

Active Flexibility Phase

A

Strength level (phases 2,3,4)

61
Q

Functional Flexibility Includes

A

Self-myofascial release and dynamic stretching

62
Q

Dynamic Stretching Requires

A

Integrated, multiplanar, soft tissue extensibility, with optimal NM control through full ROM, or essentially w/o compensations

63
Q

Functional Flexibility Phase

A

Power level (phase 5)

64
Q

Static Stretching Definition

A

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

NASM Essentials of Personal Fitness Training (24 decks)

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