Chapter 7 - Flexibility Training Concepts Flashcards
The normal extensibility of all soft tissues that allows the full range of motion of a joint.
Flexibility
Capability to be elongated or stretched.
Extensibility
The combination of flexibility and the nervous systems ability to control this range of motion efficiently.
Dynamic range of motion
The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion.
Neuromuscular Efficiency.
Predictable patterns of muscle imbalances.
Postural distortion patterns
The tendency of the body to seek the path of least resistance during functional movement patterns.
Relative Flexibility
Alteration of muscle length surrounding a joint.
Muscle imbalance
The simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to take place.
Reciprocal inhibition
The concept of muscle inhibition cause by a tight agonist, which inhibits its functional antagonist.
Altered reciprocal inhibition.
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.
Synergistic Dominance
The motions of joints in the body.
Arthrokinematicss
Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication of the joint.
arthrokinetic Dysfunction
Helps keep muscles from stretching too far too fast.
Muscle spindles
located where the muscle an tendon meet and are sensitive to changes in muscular tension and the rate of tension change
Golgi Tendon Organs
When placed under pressure allows the muscle to relax which prevents the muscle from being placed under excess stress.
Golgi Tendon Organs.
The process by which neural impulses that sense tension are greater than the impulses that cuase mus les to contract, providing an inhibitory effect to the muscle spindles.
Autogenic Inhibition
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body.
Pattern Overload
States that soft tissue models along the lines of stress
Davis’s Law
Corrective flexibility
Active flexibility
Functional flexibility
Integrated flexibility continuum
Self myofacial release and static stretching fall into which stage of the flexibility continuum.
Corrrective flexibility
SMR and Active isolated stretching fall into which stage of the integrated flexibility continuum?
Active flexibility
SMR and dynamic stretching fall into which stage of the integrated flexibility continuum
Functional Flexibility
a stretching technique that focuses on the neural system and fascial system in the body
Self Myofacial release
breaks up knots and helps to release unwanted tension in the muscle.
SMR
Prisoner squat, multiplanar lunge, Tube walking (side to side) and medicine ball lift and chop are examples of __________ ___________
dynamic stretching
The process of passively taking a muscle to the point of tension and holding the stretch for a min of 30 seconds.
Static stretching
works through autogenic inhibition or reciprocal inhibition
Static stretch
acute variables of a static stretch sets/lenght
1-2 sets, hold for 30 seconds.
gastrocnemius stretch, kneeling hip flexor stretch, standing adductor stretch, and pectoral wall stretch are all types of ________ stretches
static
The process of using agonists and synergists to dynamically move the joint into a range of motion.
Active isolated stretch
Active isolated stretch acute variables. ____ sets, hold for ________ seconds, for _____ reps.
1-2 sets, hold for 1-2 sec., for 5-10 reps.
The active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion.
Dynamic stretch
Mechanism of action in dynamic stretching
reciprocal inhibition
Acute variables for dynamic stretches set, reps, exercises
1 set, 10 reps, 3-10 exercises
prisoner squats, multiplanar lunges, single-leg squat touchdowns, tube walking, and med ball lift and chops are all examples of _________ _______–
dynamic stretches
mechanoreceptors
Golgi Tendon Organ & Muscle Spindle Fibers
mechanoreceptor that Senses muscle tension
GTO
relaxes the muscle in response to tension and reacts to avoid injury
GTO
mechanoreceptor that senses muscle lengthening
muscle spindles
contracts the muscle in response to muscle lengthening reacting to avoid injury
Muscle Spindle Fibers
SMR peroneals
SMR exercise
SMR Quadriceps
SMR exercise
SMR Hamstrings
SMR exercise
SMR Thoracic Spine
SMR exercise
Static Soleus
Static Stretch
Static 90/90 hamstring
Static stretch
Static Supine bicep femoris
static stretch
static standing bicep femoris
static stretch
static seated ball adductor
static stretch
static adductor magnus
static stretch
static supine piriformis
static stretch
static erector spinae
static stretch
When synergists take over function for a weak or inhibited prime mover
Synergistic dominance
The neuromuscular phenomenon That occurs when inappropriate muscles take over function of the week or inhibited prime mover
Synergistic dominance
