Extra Notes

Question 1

What is altered reciprocal inhibition?

Answer 1

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist. (Tight agonist decreases neural drive to its antagonist when the antagonist wants to contract)

Question 2

Biceps femoris does what four movements?

Answer 2

1. hip extension
2. knee flexion
3. hip abduction
4. hip and knee external rotation

Question 3

The stretch reflex (myotatic relfex, or spindle reflex) is set off by what three different stimuli?

The time it takes for the spindle cells to trigger the stretch reflex in a controlled movement is

Answer 3

• The first is when the muscle is stretched beyond its tensile ability. The second is when a muscle is stretched too quickly. The third is when a stretch is held for too long.
• About 2 seconds.

Question 4

trigger points, works to relieve muscle tension, but does not address ____________ like active isolated stretching

Answer 4

neuromuscular reprogramming

Question 5

31 How is Active Isolated stretching defined as opposed to Dynamic stretching?

Answer 5

Active Isolated Stretching- The process of using agonists and synergists to DYNAMICALLY move the joint into a range of motion.

Question 6

31 How is Active Isolated stretching defined as opposed to Dynamic stretching?

Answer 6

Active Isolated Stretching- The process of using agonists and synergists to DYNAMICALLY move the joint into a range of motion.

Question 7

23

Answer 7

and they cause the muscle to relax

Question 8

-The process by which neural impulses that sense tension (GTOs) are greater than the impulses that cause a muscle to contract (spindles), providing an inhibitory effect to the muscle spindles. -“Turning Off the Muscle” - Static Stretching

Answer 8

Autogenic Inhibition

Question 9

46 WHEN is Functional Flexibility to be used?

Answer 9

When they’ve established flexibility at higher more REALISTIC SPEEDS

Question 10

47 How is Active Isolated Stretching performed?

Answer 10

change this

Question 11

50 Change answer to internal rotation not external

Answer 11

internal

Question 12

55 edit the answer to make sense more according to page 168 in the text

Answer 12

168

Question 13

36 How many sets, reps, and exercises are done?

Answer 13

change it

Question 14

53

Answer 14

Check answer with page 167 section on synergistic dominance

Question 15

24 when not e with

Answer 15

d

Question 16

33 and 35 36 how many sets and how long sohould you perform each static stretch?

Answer 16

d

Question 17

spindles have micro spasms when the antagonist is shortened. this creates a feeling of tightness. when stretching the GTOs are stimlulated stronger than the spindles and they cause the muscles to relax after 7 seconds according to ACE, but NASM prefers to hold the stretch for 30 seconds.

Answer 17

d

Question 18

active isolated stretching:
bouncing or jerking movements should be avoided. Movements that are too sudden can set off the stretch reflex, contracting the antagonist muscle. Please keep in mind there needs to be a relaxation phase between each repetition, allowing the muscle to refill with fresh blood and oxygen. Disengagement between repetitions allows for fluid exchange and neurological resetting of muscle length.

a stretch lasting longer than two seconds becomes ischemic, squeezing the blood out of the muscle and cutting off the oxygen supply through muscle contraction. Anything held less than one and half to two seconds does not allow for maximum blood and oxygen flow.

pushing the muscle too hard will cause it to contract instead of stretch.

Answer 18

d

Question 19

When the muscle spindles detect lengthening, the Golgi Tendon Organ sends an impulse to the Central Nervous System (CNS) to convey “danger!”[4] The CNS sends a message back saying, “Shut it down.” This takes one and a half to two seconds. If you ignore the message, the myotatic reflex will cause the muscle to fight back. Setting off the myotatic reflex can lead to muscle soreness, fatigue, and tissue tearing.

Answer 19

d

Question 20

PNF stretching, based on isometrics, tires out the muscle fibers so they are forced to relax, relying on muscle fatigue for lengthening. The range of motion provided by PNF is increased, however, has a short-term duration and can result in damage of the tissues.

Answer 20

d

Question 21

47 How do you perform active ISOLATED stretching

Answer 21

d