flexibility and factors that impact movement Flashcards
flexibility
ability of a joint to move through a full ROM in a single plane
ROM
full movement potential of a joint measured by linear or angular distance beterrn two limits
mobility
movement ability during multi-joint actions which rely on the coordination of several muscle groups and body segments
flexibility and mobility are ___ but not ____
interrelated
synonymous
a client may have goof flexibility at a single joint, but poor ____ in the same area
mobility
differences between bilateral joint movement capabilities depend upon several variables including
genetic variations
strength, balance
connective tissue discrepancy
joint injury
activity participation
activation issues
resting postural alignment
asymmetrical postures created by bilateral ROM disparities increase the risk for
injury and promote faulty movement patterns
benefits of flexibility
increased movement range
reduction in the rate of functional decline
postural symmetry
stress reduction
reduced tension
muscle relaxation
reduced incidence of muscle cramps
reduced risk of injury
relief of muscle pain
improved quality of life
activities that emphasize flexibility reduce musculoskeletal stress via
alleviation of tension
reduction of psychomotor distraction
improved state of overall relaxation
hyper mobility
movement capacity of a joint beyond the normal ROM
hypermobility compromises
stability
soft tissue in the human body include
muscle and fascia
tendons and ligaments
skin, fat, collagen
synovial membranes
nerves and blood vessels
elasticity
property that allows stretched tissue to return to its original form
plasticity
ability of tissue to become permanently deformed or elongated after being stretched
viscosity
variable fluid resistance to stretch within soft tissue, can be reduced with warm up
the collagen content of a tissue primarily determines
extensibility, capability to be stretched
joint capsule tissue, ligaments and fascia have ___ collagen content
high
elastin fibers allows for
greater stretching and deformation potential
contributors to movement resistance:
joint capsule __%
muscle fascia __%
tendon __%
skin __%
47
41
10
2
high muscle/joint stress can cause _____ which can manifest as
myofascial restriction
movement dysfunction, trigger points, pain
restriction and trigger points can be alleviated using different treatments, including
stretching
manual massage
thermotherapy
electrotherapy
acupuncture
pressure rolling using foam rollers and related devices
three primary proprioceptors are used for
neural management of ROM
muscle spindles
receptors that identify stretch length/speed
muscle spindles not activated with ____ but will activate to _____
slow, controlled stretches
to prevent overstretch
golgi tendon organs located in the
musculotendinous junction
golgi tendon organ contributes to
autogenic inhibition of muscle to protect from a tear or overstretch
autogenic inhibition
reduction in muscle excitability in response to high tension
autogenic inhibition self induced by
the muscle due to negative feedback signaled by activation of proprioceptors
mechanoreceptors
found in synovial joints in a number of varieties to serve many functions
mechanoreceptor functions
signal direction, amplitude, joint movement velocity
regulate changes in joint pressure and muscle tone
contribute to postural and kinesthetic sensations
inhibit or signal pain within a joint based on need
produce reflex inhibition of muscles acting on the joint
another neural factor that influences tissue elongation is the relationship between
agonist-antagonist muscle pairs
when one muscle contracts the other is signaled to relax via
reciprocal inhibition
reciprocal inhibition
relaxation of musculature on one side of a joint to accommodate a contraction of opposing musculature on the opposite side
loss of flexibility with age is attributed to
reduction in sarcomeres which are replaced with lipids and collagen fibers
progression of flexibility loss depends on
genetics, health status, fitness level, routine physical activity performed
females display greater ROM in specific movements compared to males due to anatomical variances including
pelvis is broader at the top and narrower at the bottom
greater ROM through elbow extension due to differences in the olecranon provess
greater trunk ROM is attributed to relatively shorter leg lengths and lowers center of gravity
body mass can potentially impede flexibility among
bodybuilders who are very muscular or among the obese
________ can help maintain greater relative flexibility
heavy weightlifting via full ROM
immobility substantially affects muscle tissue
length
common injury-related ROM problems include
bursitis
tendonitis
impingement syndromes
fasciitis
bursitis
painful inflammation of soft, fluid-filled sacs that cushion movement between bones, tendons and muscles near joint
contributing factors of bursitis
overuse or injury
incorrect posture at work or rest
poor conditioning before exercise or sports participation
abnormal or poorly-positioned joints/bones
tendonitis
inflammation, swelling, and irritation of a tendon; can be caused by overuse, direct injury, and aging
common sites of tendonitis
rotator cuff
biceps
tennis elbow
jumpers knee
achilles
golfers elbow
de quervain
IT band
impingement sundrome
painful entrapment of a tendon between bony aspects of a joint; most common shoulder
fasciitis
fascia across a body segment becomes inflammed
most common is plantar fasciitis
shoulder impingement most often occurs in repetitive _____ activites like ___, ____, ____, ____
overhead
swimming
serving tennis ball
spiking volleyball
throwing baseball
several diseases can cause ROM limitations, the most common of these include
osteoarthritis, rheumatoid arthritis, gout
osteoarthritis
degenerative joint disorder with aging which commonly impacts the hips, knees, toes, spine
with OA, connective tissue loses their elasticity and _____ can occur
bone spurs
rheumatoid arthritis
inflammatory, autoimmune joint disorder which can cause notable dysfunction, immobility, disability, premature death
rheumatoid arthritis commonly impacts
synovial joints at the wrists shoulders, knees, ankles, feet
gout
arthritis caused by the accumulation of uric acid which forms painful crystals; ball of the big to
common site of gout
ball of big toe
gout often impacts _____ and is related to _____
older males
rich diet, alcohol intake
factors affecting flexibility
knowledge of stretching techniques
time availability
identified deficiencies
clients pain tolerance and interest
imbalances
injury
orthopedic limitations
disease
___________ refers to movement ability during multi0joint actions which rely on coordination of several muscle groups and body segments
a. flexibility
b. range of motion
c. extensibility
d. mobility
d
which of the following are accurate concerning hypermobility
a. hypermobility compromises stability
b. hypermobility increases the risk for injury
c. hypermobile joints should be strengthened
d. all of the above are correct
d
which of the following terms refer to the ability of tissue to become permanently deformed or elongated after being stretched?
a. elasticity
b. plasticity
c. viscosity
d. none of the above are correct
b
which of the following have the greatest impact on movement resistance for a joint or body segment
a. skin
b. tendons
c. muscle fascia
d. joint capsule
d
which of the following is associated with the entrapment of a tenon between bony aspects of a joint
a. fasciitis syndrome
b. bursitis
c. osteoarthritis
d. impingement syndrome
d
which of the following is an autoimmune disorder that causes notable joint dysfunction and immobility
a. osteoarthritis
b. osteophytes
c. rheumatoid arthritis
d. gout
c
___ are located in the musculotendinous junction and can create autogenic inhibition of muscle to protect it from a tear or overstretch
golgi tendon organs
____ refers to the relaxation of musculature on one side of a joint to accommodate a contraction of opposing musculature on the opposite side
reciprocal inhibition
true or false? improvement sin flexibility can actually impact stress
true
true or false? flexibility is reduced with age as the body replaces sarcomeres in muscles with lipids and collagen fibers in a process called sarcopenia
false
true or false? females display greater ROM at the pelvis, elbows and trunk due to anatomical variances when compared with males
true
identify at least three factors that can contribute to bilateral joint ROM discrepancies
genetic variations
strength balance
connective tissue discrepancies
joint injury
activity participation
activation issues
resting postural alignment
identify at least three benefits of flexibility
increased movement range
reduction in the rate of functional decline
postural symmetry
stress reduction
reduced tension
muscle relaxation
reduced incidence of muscle cramps
reduced risk of injury
relief of muscle pain
improved quality of life
identify at least three ways to potentially alleviate trigger points and pain associated with myofascial restriction
stretching, manual massage, thermotherapy, electrotherapy, acupressure, foam rolling
