Flexibility

Question 1

Corrective flexibility

Answer 1

increases joint range of motion, improves muscle imbalances, and corrects altered joint motion;
autogenic inhibition; use for Phase 1 training.

Question 2

Active flexibility

Answer 2

improves extensibility of soft tissue and increases neuromuscular efficiency; reciprocal inhibition; use for Phases 2, 3, and 4 training.

Question 3

Functional flexibility

Answer 3

maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular control; full ROM; use for Phase 5 training.

Question 4

Self-myofascial release

Answer 4

gentle pressure breaks up knots within muscle and helps release unwanted tension; autogenic inhibition

Question 5

Static stretching

Answer 5

passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds; autogenic inhibition.

Question 6

Active-isolated stretching

Answer 6

uses agonists and synergists to dynamically move joints into a range of motion; reciprocal inhibition

Question 7

Dynamic stretching

Answer 7

uses force production and momentum to move joints through full ranges of motion; reciprocal inhibition.

Question 8

Reciprocal inhibition

Answer 8

The simultaneous contraction of one muscle and

the relaxation of its antagonist to allow movement to take place.

Question 9

autogenic inhibition

Answer 9

The process where neural impulses from the Golgi tendon are greater than the impulses from muscle spindles, leading to relaxation in overactive muscles allowing for optimal lengthening of tissues.

Question 10

approximately how long should a stretch be held and why

Answer 10

approximately 30 seconds, so the Golgi tendon organ has time to override the signal from the muscle spindle

Question 11

Davis’s law States

Answer 11

soft tissue models along the lines of stress.

Question 12

General warm-up

Answer 12

low-intensity movement that does not necessarily relate to more intense exercise to follow.

Question 13

Specific warm-up

Answer 13

low-intensity movement that mimics the more intense exercise to follow.

Question 14

Cool down

Answer 14

smooth transition from exercise back to steady state of rest; 5 – 10 minutes light cardio, SMR, and static stretching.

Question 15

Triple extension/flexion

Answer 15

when the hip, knee, and ankle are extended or flexed at the same time; happens with gait mechanics; cable rotation exercise