Flexibility - Chap 7

Question 1

What can muscular imbalances be caused by? (3 things)

Answer 1

altered reciprocal inhibition (altered length tension), synergistic dominance (altered force couples), arthrokinematic dysfunction (altered joint motion)

Question 2

What is reciprocal inhibition?

Answer 2

the contraction of a muscle and the simultaneous relaxation of its antagonist.
Bicep curl - biceps brachii contracts while triceps relaxes

Question 3

What is altered reciprocal inhibition?

Answer 3

it’s caused by a tight agonist muscle decreasing the neural drive to its functional antagonist
a tight psoas (hip flexor) would decrease neural drive/inhibits to it’s antagonist (glute max) hip extensor

Question 4

What is synergistic dominance?

Answer 4

neuromuscular phenom that occurs when synergists take over the function of a weak prime mover

using hamstrings and adductor to compensate for a weak prime mover (glute max) during a tight psoas

Question 5

What is arthrokinetic dysfunction?

Answer 5

altered forces at the joint that leads to abnormal muscular activity and impaired neuromuscular comm at the joint

Question 6

What is arthrokinematics?

Answer 6

movement of joints

Question 7

what are muscle spindles and what do they sense?

Answer 7

sensory organ of the muscle and senses changes in length + rate of length change - can lead to muscle spasms

Question 8

what are golgi tendon organs and what do they sense?

Answer 8

sensory organs located in the musculotendinous junction (where muscle and tendon meet) and senses changes in tension/rate of that change

Question 9

What is autogenic inhibition?

Answer 9

occurs when tension is greater than muscle contraction inhibiting muscle spindle activity

Question 10

What is an example of autogenic inhibition during stretching?

Answer 10

when the GTO overrides muscle spindle activity when a stretch is held for at least 30 seconds

Question 11

What is pattern overload?

Answer 11

consistently repeating the same pattern of motion which may cause abnormal stress

Question 12

What is Davis’s law?

Answer 12

soft tissue models along the lines of stress - which is why or how we get knots

Question 13

What are the 3 phases of flexibility in OPT model?

Answer 13

corrective, active, and functional

Question 14

what is static stretching? Their acute variables and examples

Answer 14

passively taking a muscle to the pt of tension and holding it for 30 seconds by

• autogenic inhibition or reciprocal inhibition
• acute variables - 1-3 sets, 30 second hold stretch
• example: static gastrocnemius stretch, kneeling hip flexor, pectoral wall stretch, standing adductor

Question 15

what is active isolated stretching? their acute variables and examples

Answer 15

using agonist and synergists to move a joint thru ROM

• reciprocal inhibition
• acute: 1-2 sets, 5-10 reps, holding stretch for 1-2 seconds
• example: active supine biceps femoris stretch, active kneeling hip flexor stretch, active standing TFL stretch

Question 16

what is dynamic stretching? their acute variables and examples

Answer 16

active extension of muscle using force to move joint thru FULL ROM

• reciprocal inhibition
• acute: 1-2 sets, 10-15 reps, 3-10 exercises
• examples: prisoner squats, medicine ball lift and chip, tube walking