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

Chapter 7 - Flexibility Training Concepts Flashcards

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
Arthrokinetic Dysfunction EX
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
26
Mechanoreceptors (Sensory) in Muscles and Tendons
Muscle Spindles and Golgi Tendon Organs help determine muscle balance or imbalance
27
Muscle Spindles
Major sensory organ of the muscle and composed of microscopic fibers that lie parallel to muscle fibers
28
Muscle Spindles Function
Sensitive to change in muscle length and rate of length change -Help prevent muscles from stretching too far or too fast
29
Lengthened Muscle on One Side of Joint
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
Anteriorly Rotated Pelvis
(ASIS moves down and ischium moves up) - Lengthens hamstring complex - Created by shortened hip flexors - STRETCH HIP FLEXORS RATHER THAN HAMSTRINGS
31
Stretching a Lengthened Muscle
Increases the excitement of the muscle spindles and further creates a contraction (spasm) response
32
Knock Knees During Squat
- Underactive muscle: glute medius (hip abductor and external rotator - Overactive muscles: adductors and TFL - STRETCH ADDUCTOR COMPLEX AND TFL
33
Golgi Tendon Organs
Sensitive to changes in muscular tension and rate of tension change
34
GTO Location
Within the musculotendinous junction (point where muscle and tendon meet)
35
Excited GTO
Causes muscles to relax which prevents muscle excessive stress
36
Prolonged GTO Stimulation
Provides an inhibitory action to muscle spindles located within the same muscle (autogenic inhibition)
37
Autogenic Inhibition
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
Tension in Muscle
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
Muscle Imbalances Result From
Altered length-tension relationships, force-couple relationships, and arthrokinematics
40
Altered Length-Tension Relationships, Force-Couple Relationships, and Arthrokinematics Result From
Poor posture, poor training technique, or previous injury
41
Altered Length-Tension Relationships, Force-Couple Relationships, and Arthrokinematics Result In
Altered Reciprocal Inhibition, Synergistic Dominance, and Arthrokinetic Dysfunction
42
Altered Reciprocal Inhibition, Synergistic Dominance, and Arthrokinetic Dysfunction Leads To
Decreased NM control and possible injury
43
Pattern Overload
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body
44
Cumulative Injury Cycle
Tissue Trauma -> Inflammation -> Muscle Spasm -> Adhesions -> Altered NM Control -> Muscle Imbalance -> Tissue Trauma
45
Heightened Activity of Muscle Spindles Coming From Spasms
Creates adhesions (knots) to form in the soft tissue
46
Adhesions Effects
Form a weak, inelastic matrix (inability to stretch) that decreases normal elasticity of the soft tissue
47
Decreased Normal Elasticity
Results in altered length-tension relationships, altered force-couple relationships, and arthrokinetic dysfunction
48
Untreated Adhesions
Can begin to form permanent structural changes in the soft tissue that is evident by Davis's Law
49
Davis's Law
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
The Flexibility Continuum
A systematic progression of flexibility training
51
3 Phases of Flexibility Training in the OPT Model
Corrective Flexibility, Active Flexibility, Functional Flexibility
52
Corrective Flexibility Purpose
Designed to increase joint ROM, improve muscle imbalances, and correct altered joint motion
53
Corrective Flexibility Includes
Self-myofascial release and static stretching
54
Self-Myofascial Release
Uses the principle of autogenic inhibition to cause muscle relaxation
55
Static Stretching
Can use either autogenic inhibition or reciprocal inhibition
56
Corrective Flexibility Phase
Stabilization level (phase 1)
57
Active Flexibility Includes
Self-myofascial release and active-isolated stretching
58
Active-Isolated Stretching Purpose
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
Active-Isolated Stretching EX
Supine straight-leg raises uses hip flexors and quads to raise leg and hold while antagonist hamstring complex is being stretched
60
Active Flexibility Phase
Strength level (phases 2,3,4)
61
Functional Flexibility Includes
Self-myofascial release and dynamic stretching
62
Dynamic Stretching Requires
Integrated, multiplanar, soft tissue extensibility, with optimal NM control through full ROM, or essentially w/o compensations
63
Functional Flexibility Phase
Power level (phase 5)
64
Static Stretching Definition
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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