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Personal Training > Flexibility > Flashcards

Flexibility Flashcards

1
Q

Reciprocal inhibition

A

simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place

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2
Q

Altered reciprocal inhibition

A

muscle inhibition caused by a tight agonist, which inhibits its functional antagonist.

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3
Q

Synergistic dominance

A

when inappropriate muscles take over the function of a weak or inhibited prime mover

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4
Q

Arthrokinematics

A

the motions of joints in the body

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5
Q

Arthrokinetic dysfunction

A

altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint

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6
Q

Autogenic inhibition

A

process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles

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7
Q

How autogenic inhibition is used in stretching

A

Holding a stretch for >30 sec stimulates the Golgi tendon organ, which overrides the muscle spindle activity in the stretched muscle, allowing for optimal lengthening of the tissue.

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8
Q

Pattern overload

A

repeating the same pattern of motion, which may place abnormal stresses on the body (e.g. pitching, running, cycling, same gym routine repeatedly, etc.; also occupational repetitive activity or sitting.)

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9
Q

Cumulative Injury Cycle

A

Trauma > inflamm > muscle spasm > adhesions/knots > altered neuromuscular control > muscle imbalance

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10
Q

Davis’ Law

A

Soft tissue models along the lines of stress (e.g., hypertonic muscles shorten and become hypertrophied, and antagonists weaken in response to excessive stretch).

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11
Q

Three components of Integrated Flexibility Continuum

A
  1. Corrective flexibility
  2. Active flexibiity
  3. Functional flexibility
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12
Q

Corrective Flexibility

A

Includes: myofascial release + static stretching
Purpose: to increase joint Rom, improve muscle imbalances, and correct altered joint motion.
imbalances
Appropriate at the stabilization level (Phase 1)

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13
Q

Active Flexibility

A

Includes: self myofacial release + active-isolated stretching
Appropriaate for strength leve (phases 2, 3)

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14
Q

Active-isolated stretching

A

allows for agonists and synergist muscles to move a limb through a FROM while the functional antagonists are being stretched (e.g. supine leg raise to stretch hams).

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15
Q

Functional Flexibility

A

Includes: Self MF release + dynamic stretching
Integrated multiplanar soft tissue extensibility required; utilizes FROM
Appropriate at power level (phase 5) or before athletic competition

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16
Q

Self myofacial release stretches

A

calves, TFL/ITB, adductors, piriformis, lat dorsi

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17
Q

Static stretching definition

A

process of passivly taking a muscle to the point of tension and holding the stretch for a minimum of 30sec

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18
Q

Static stretching summary

A

Mech of Axn: autogenic inhibn or recip inhibn (depending on how performed)
Acute variables: 1-3 sets, hod stretch 30 sec
Examples: gastroc, kneeling hip flexor, standing adductor, and pectoral wall stretches

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19
Q

Static gastroc stretch

A

push against wall with rear foot extended, flat, toes ahead; lean toward wall; keep glutes and quads tight; hold 30 sec

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20
Q

Static TFL stretch

A

Staggered stance, externally rotate back leg; Squeeze glutes and rotate pelvis posteriorly; move body forward to prod tension in front of stretched hip; as progression, rais arm on same side as back leg; hold side bend and rotate posteriorly; hold for 30sec

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21
Q

Static kneeling hip flexor stretch

A

kneel on one knee, both knees at 90 degree angles; internally rotate back hip to targe psoas or neutral position to target rectus femoris; squeeze glutes of the side being stretch while rotating pelvis posteriorly; slowly move body forward until a mild tension is achieved at the front of the hip; as a progression, raise arm & side bend to opposite side while rotating posteriorly; hold 30sec

22
Q

Static standing adductor stretch

A

straddled stance, feet wider than shoulders; with toes straight, extend one leg back until the toe is in line with the heall of the other foot; posteriorly rotate pelvis; move in side lunge to stretch the opposite groin; hold 30sec

23
Q

Static lat dorsi ball stretch

A

kneel befor stability ball; place one arm on ball, thumb straight up; posteriorly rotate pelvis; roll ball forward to extend arm straight out;hold 30sec

24
Q

Static pec stretch

A

Stand against object with shoulder adducted at 90degrees and elbow bent with hand upright; slowly lean forward until a slight stretch is felt; hold for 30 sec.

25
Q

Static upper trap/scalene stretch

A

stand upright; retract and depress scapula on side being stretched; tuck chin and slowly laterally flex the head, pulling one ear toward the same shoulder; hold 30sec.

26
Q

Dynamic stretch: Prisoner squat

A

Stand neutral, hands behind head. Squat x 10.

27
Q

Dynamic stretch: Multiplanar lunge with reach

A

Stand. Step forward in lunge and sweep hand forward toward toe. Use hip/thigh muscles to push back to standing. Repeat x10. Repeat on opposite side. Progress to side lunges.

28
Q

Dynamic stretch: Single leg squat touchdown.

A

Stand on one leg. Squat and reach opposite hand to toe of standing foot. Return to starting position. Repeat x10. Repeat on opposite side.

29
Q

Dynamic stretch: Tube walking side to side

A

Stand feet hip-width apart. Place elastic tubing/band around lower legs at ankles. Take small steps sideways without allowing knees to cave inward. Repeat in opposite direction.

30
Q

Dynamic stretch: Medicine ball lift and chop

A

stand feet hip width apart. grasp medicine ball from floor, lateral to foot, with both hands, elbows fully extended. Stand and sweep ball out and upward to opposite site while rotating at hips. Repeat x 10. Repeat on opposite side.

31
Q

Dynamic stretch: Inverted hurdler’s stretch

A

p 193. May be dangerous for those with knee or low back pain

32
Q

Dynamic stretch: Plow

A

p 194.Should not be done by those with neck or back injury or with hi BP.

33
Q

Dynamic stretch: Shoulder stand

A

p 194. Should not be done by those with HTN or neck/spine injury.

34
Q

Dynamic stretch: Straight leg toe touch

A

p. 194. Should not be done by those with herniated discs

35
Q

Dynamic stretch: Arching quadriceps

A

p.194-5. Should not be done by those with h/o knee injury.

36
Q

Sample SMR and static stretch for feet turning out

A

SMR: gastroc/soleum; biceps femoris
Static: gastroc, biceps femoris

37
Q

Sample strenghtening exercise for feet turning out

A

single leg balance reach

38
Q

Sample SMR and static stretch for knees moving inward

A

SMR: adductors, TFL/IT band
Static: supine bic. fem, standing TFL

39
Q

Sample strengthening exercise for knees moving inward

A

Tube walking: side to side

40
Q

Sample SMR and static stretch for excessive forward lean

A

SMR: adductors, TFL/IT band
Static: sup bi. fem., standing TFL

41
Q

Sample strengthening exercise for excessive forward lean

A

Quaruped arm/opposite leg raise; ball squat

42
Q

Sample SM and static stretch for low back arches

A

SMR: Thoracic spine, lat dorsi
Static: kneeling hip flexor, lat dorsi ball

43
Q

Sample strengthening exercises for low back arches

A

quadruped arm/opposite leg raise; ball squat

44
Q

Sample SMR & static stretch for arms fall forward

A

SMR: Thoracic spine, lat dorsi
static: lat dorsi ball, pectoral wall

45
Q

Sample strengthening exercise for arms fall forward

A

squat to row

46
Q

Sample strengthening exercises for shoulders elevate (push/pull assessment)

A

ball cobra

47
Q

Sample SMR & static stretch for shoulders elevate (push/pull assessment)

A

SMR: upper trap (thera-cane)
Static: trap/scalene

48
Q

Sample SMR and static stretch for head protrudes forward

A

SMR upper traps

Static: upper trap/scalene

49
Q

Sample strengthening for head protrudes forward

A

Chin tuck p196

50
Q

Golgi tendon organ

A

Senses muscle tension
Relaxes muscle in response
Normal reaction - to avoid injury

51
Q

Muscle spindle fibers

A

Senses muscle lengthening
contracts the muscle in response
normal reaction to injury

Personal Training (19 decks)

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