Flexibility Flashcards
flexibility
The normal extensibility (ability to stretch) of all soft tissues (e.g., muscles and connective tissue) that allow the complete range of motion (ROM) of a joint.
Mobility
The combination of soft tissue extensibility and optimal bodily control maintained throughout the entire joint range of motion.
after age 30, individuals begin to lose ___ to ___% of their muscle mass per decade
3 to 5%
Relative flexibility
When the human movement system (HMS) seeks the path of least resistance during functional movements.
a good example of relative flexibility is seen in…
people who squat with their feet excessively externally rotated because these individuals may have limited ankle ROM that prevents adequate ankle dorsiflexion to perform a squat with proper mechanic
By widening the stance and externally rotating the feet, the amount of dorsiflexion required at the ankle to perform a squatting pattern is decreased.
Janda upper crossed syndrome
Common postural distortion that includes a forward head, rounded shoulders, and increased thoracic kyphosis.
Janda lower crossed syndrome
Common postural distortion that includes an anterior tilted pelvic and an excessive lumbar lordosis.
3 main factors that could lead to flexibility deficits and possibly tissue injury.
-postural distortion patterns,
-pattern overload,
- cumulative injury
Postural distortion patterns
-defined as predictable patterns of muscle imbalance.
-may include static and dynamic postures.
The most common static posture distortions are:
Janda upper crossed syndrome
Janda lower crossed syndrome
________ postural distortions are common among older adults
static
pattern overload
Consistently repeating the same pattern of motion.
Muscle imbalance
Altered length-tension relationships of muscles surrounding a joint.
older adults spend ~ ______% of their day being sedentary
60%
cumulative injury cycle
A series of bodily responses to tissue injury from postural distortion and pattern overload.
self-myofascial rolling (SMR)
A flexibility technique that uses a rolling device to provide a mechanical compressive massage to the myofascia.
Autogenic inhibition
Muscle spindle excitation is decreased, which results in less tension of the underlying musculature.
NASM recommended flexibility techniques include:
-self-myofascial rolling,
-static stretching
-active stretching
-dynamic stretching.
Popular SMR devices include:
-the foam roller
-hand-held roller
-massage ball
Myofascial Rolling focuses on the ________ system and ___________ system in the body
-the neural system
-the myofascial system
By applying a gentle mechanical force to an adhesion (e.g., a knot), the local blood flow is ________, and the elastic muscle fibers are altered from a _________ position (which causes the adhesion) into a straighter alignment with the direction of the muscle or fascia.
-increased
-bundled
how does myofascial rolling cause autogenic inhibition?
-the gentle pressure stimulates the golgi tendon organ (GTO) and the pain and mechanoreptors, which creates autogenic inhibition
How does autogenic inhibition help with muscle tension?
it decreases muscle spindle excitation and releases the tension of the underlying musculature.
gentle pressure similar to a massage helps to release unwanted muscular tension via a ___________ and ______________effect
-mechanical
-neurophysiological
Foam rollers are typically available in two sizes:
standard (6-inch x 36-inch) and half size (6-inch x 18-inch)
technique for self myofascial rolling for Calves
Technique 1:
-Crossing one leg on top of the other is an option and is used to increase pressure to the calf.
-Roll along the length of the calf muscle and hold the tender spot for approximately 30 seconds
Technique 2:
-While sitting, apply a downward rolling pressure to the target muscle groups.
-Move the hand-held roller along the length of the muscle.
-Avoid rolling over the ankle and knee joint..
SMR: technique for Hamstrings
Technique:
-While sitting, the target leg is straight with the roller underneath the posterior thigh and the opposite knee is flexed.
-Roll along the length of the muscle and hold the tender spot for approximately 30 seconds. -Avoid rolling over the knee joint.
-Using a massage ball instead of a foam roller is a progression for this exercise and can help pinpoint tender areas.
SMR: Quadriceps Techniques
Technique:
-The client is in the plank position with their knees straight and the roller under the quadriceps.
- Roll along the length of the muscle and hold the tender spot for approximately 30 seconds. -This exercise can be performed bilaterally (both legs) and unilaterally (one leg at a time).
-Avoid rolling over the knee joint.
SMR: Adductors Techniques
Technique:
-To perform this technique correctly, the foam roller should be placed perpendicular to the inner thigh.
-Roll the length of the muscle and hold the tender spot for approximately 30 seconds. -Avoid rolling over the knee joint.
SMR: Tensor Fascia Latae (TFL) Technique
Technique:
-The TFL is a small muscle, so this technique does not require lots of movement. –To target the TFL, roll along the front and slightly lateral part of the upper thigh (just below the pelvis) and hold the tender spot for approximately 30 seconds.
- Avoid rolling over the hip bone.
SMR: Latissimus Dorsi Technique
Technique:
-To target the latissimus dorsi, lie on the floor on one side with the arm closest to the floor outstretched and thumb facing upward.
-Place the foam roller under the armpit area (axillary region) and slowly roll until a tender spot is identified.
-Hold the tender spot for approximately 30 seconds. -A pad placed under the thighs can improve the client’s comfort level.
If a client is unable to use a foam roller, the fitness professional can use a ____________.
hand-held roller
