Chapter 7 Flexibility Training Concepts

Question 1

Flexibility

Answer 1

1. ability to move a joint through its full ROM

2. normal extensibility of all soft tissues that allows the full ROM

Question 2

Extensibility

Answer 2

capability to be elongated or stretched

Question 3

ROM

Answer 3

Range of Motion

Question 4

Dynamic ROM

Answer 4

The optimal control of movement maintained throughout entire ROM

Question 5

What two components work together in Dynamic ROM?

Answer 5

flexibility and nervous system

Question 6

Neuromuscular Efficiency

Answer 6

Neuromuscular system allowing the agonists, antagonists and stabilizers to work synergistically to produce, reduce and stabilize

Question 7

Concentric Contractions

Answer 7

contractions permitting muscles to shorten

i.e. flexion at elbow joint (Bicep curl)

Question 8

Eccentric Contractions.

Answer 8

contractions that occur when muscle lengthens (negatives)

i.e. coming down from a pull up

Question 9

Isometric Contractions.

Answer 9

contractions that occur when muscle is stable and not shortening or lengthening (nonmoving)

i.e. holding pull up position

Question 10

Force Couples

Answer 10

agonists, antagonists and synergists muscles working in tandem to perform a movement

Question 11

How can a client achieve optimal Neuromuscular Efficiency

Answer 11

proper Flexibility in all 3 planes of motion

Question 12

3 planes of motion

Answer 12

• Sagittal
• Coronal
• Transverse

Question 13

Flexibility requires what?

Answer 13

Extensibility

Question 14

Extensibility requires what?

Answer 14

Dynamic ROM

Question 15

Dynamic ROM requires what?

Answer 15

Neuromuscular Efficiency

Question 16

Order of requirements

Answer 16

1. Neuromuscular Efficiency
2. Dynamic ROM
3. Extensibility
4. Flexibility

  Neuromuscular Efficiency
                      v
            Dynamic ROM
                      v
             Extensibility
                      v
               Flexibility

Question 17

HMS

Answer 17

1. Human Movement System

2. Kinetic Chain

Question 18

What is the Human Movement System (HMS) comprised of?

Answer 18

• Muscular System
• Skeletal System
• Nervous System

Question 19

What’s the ultimate goal of the HMS?

Answer 19

maintain homeostasis

Question 20

What results if one or more components of the HMS isn’t functioning properly?

Answer 20

patterns of dysfunction develop

Question 21

Postural Distortion Patterns

Answer 21

patterns of muscular imbalance

Question 22

Result of Postural Distortion Patterns?

Answer 22

decreased Neuromuscular Efficiency

Question 23

Postural Distortion Pattern steps

Answer 23

1. Muscle Imbalances
2. Poor Posture
3. Improper Movement
4. Injury

Question 24

Relative Flexibility

Altered Movement Patterns

Answer 24

HMS seeks the path of least resistance during function

Question 25

Example of Relative Flexibility

Answer 25

widened stance and externally rotated stance during squat

Question 26

Main cause of Relative Flexibility

Answer 26

poor Flexibility

Question 27

Muscle Imbalances

Answer 27

alterations in the lengths of muscles surrounding a given joint

Question 28

Factors associated with Muscle Imbalances

Answer 28

1. overactive muscle (forcing compensation to occur) | 2. underactive muscle (allowing for compensation to occur)

Question 29

Three main causes for Muscle Imbalance

Answer 29

1. Altered Reciprocal Inhibition 2. Synergistic Dominance 3. Arthrokinetic Dysfunction

Question 30

Reciprocal Inhibition

Answer 30

simultaneous contraction of Agonists and relaxation of Antagonist

Question 31

Altered Reciprocal Inhibiton

Answer 31

muscle inhibition caused by tight agonist that inhibits its functional antagonists

Question 32

Results of Altered Reciprocal Inhibition

Answer 32

1. altered force-couple relationships 2. Synergistic Dominance 3. Arthrokinetic Dysfunction 4. faulty movement patterns 5. poor Neuromuscular control

Question 33

Synergistic Dominance

Answer 33

when the synergist takes over the weak or inhibited agonists

Question 34

Results of Synergistic Dominance

Answer 34

1. faulty movement 2. Arthrokinetic Dysfunction 3. Injury

Question 35

Arthrokinetic

Answer 35

motion of the joints

Question 36

Arthrokinetic Dysfunction

Answer 36

altered forces at the joint that result from abnormal muscular activity and impaired neuromuscular communication at the joint. (Altered Joint Motion)

Question 37

Causes of Arthrokinetic Dysfunction

Answer 37

1. Altered Length-Tension relationships (altered muscle lengths) 2. Altered Force-Couple reltationships (altered muscle activation)

Question 38

Results of Arthrokinetic Dysfunction

Answer 38

1. pain | 2. further altered muscle recruitment and joint mechanics