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NASM Exercise Technique > Flexibility Exercises > Flashcards

Flexibility Exercises Flashcards

1
Q

Why are flexibility exercise employed?

A

in order to correct muscle imbalances, increase jt ROM, decrease muscle soreness, relieve jt stress, imrpove muscle extensibility, and maintain functional length of all muscles.

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2
Q

What is essential for stretching?

A

stretching must happen in all planes with correct movment to ensure proper adaptations

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3
Q

SMR Gastroc/soleus (calves) other names:

A

foam-rolling posterior lower leg

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4
Q

SMR Gastroc/soleus muscles inhibited

A

gastroc and soleus

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5
Q

If the foam roller is not dense enough, how should SMR be performed?

A

perform SMR on a smaller and denser obj such as a medicine ball

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6
Q

too dense foam roller, how should SMR be performed??

A

Perform SMR on a larger dense and/or less dense objt.

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7
Q

If larger or less dense foam roller is not availble what could you use?

A

try using 2 foam rollers to increase surface area of compression

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8
Q

What are 4 common mistakes of SMR?

A

1) Rolling too quickly
2) Not IDing the tender spot
3) Not holding static pressure on the tender spot. It is common for ppl to knead the tissue, which is incorrect since first step is to hold without movement to replicate trigger pt release.
4) tensing body in presence of discomfort

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9
Q

What are two cues to correct SMR?

A

1) The idea is to ‘calm down’ the muscle, and rolling fast will excite the muscle.
2) When the tender spot is found, just simply relax the muscle and focus on deep breathing.

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10
Q

What are 5 contraindications and special considerations to SMR?

A

1) Varicose Veins
2) high blood pressure
3) diabetes
4) preg
5) Any time the trainer is unsure of a condition

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11
Q

Why should SMR not be performed for someone with varicose veins?

A

Excessive pressure may cause varicose veins to rupture. Avoid putting pressure directly over v v.

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12
Q

Why should SMR not be performed for someone with hypertension?

A

Massage has been shown to decrease BP, but the positions and tenderness in SMR may be problematic. Controlled hypertension isn’t contraindicated.

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13
Q

Why should SMR not be performed for someone with diabetesd?

A

poor circulation to lower extremitieis may lead to the inability of the body to properly flush out wast from breaking up adhesions and knots

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14
Q

Why should SMR not be performed for someone with pregos?

A

Miscarriage has been asso’d w/ massage in the first tri. In third tri, pressure pts in calf and adductor may induce contractions

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15
Q

How do you begin SMR gastroc/soleus?

A

Begin by sitting on a flat surface with the foam roller place just above ankle

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16
Q

After beginning SMR gastroc/soleus what do you do with your legs?

A

Cross nonworking leg over working leg to increase compression, if need be.

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17
Q

After crossing your legs in SMR gastroc/soleus, where do you place your hands??

A

Place the hands near the hips with fingertips pointing away from body.

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18
Q

After hand placement in SMR gastroc/soleus, what do you do with hips?

A

Raise hips and slowly begin to roll body down (so foam roller comes up) twd knee.

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19
Q

Roll pace for SMR gastroc/soleus?

A

Roll at a pace of about 1 in/sec until a tender spot is ID’d.

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20
Q

What is a tender spot in SMR?

A

pain/discomfort at 6-9 on 1-10 scale

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21
Q

How long does one hold at tender spot?

A

20-30 seconds or until tenderness begins to decrease

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22
Q

When do you switch to other extremity in SMR?

A

When 1-2 of these spots in extremity are ID’d before swithcing

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23
Q

SMR quads other names

A

Foam-rolling the front of upper leg

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24
Q

SMR quads inhibit what muscle group?

A

quads

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25
Q

SMR quads begins how?

A

Begin by lying face down on flat surface w/ foam roller placed just below hip.

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26
Q

SMR quads can be rolled together or seperaltely? T/F

A

True/ T

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27
Q

If SMR quads one at a time, how should it be performed in regard to legs?

A

If rolling one at time, place nonworking legs out to side, so it is relaxed nut providing light support

28
Q

If SMR quads one at a time, how should it be performed in regard to arms placement?

A

place arms in front of the body with elbows under the shoulders for support

29
Q

how should spine be in SMR quads?

A

neutral

30
Q

When doing SMR quads why do you not place hips on ground?

A

increases compression on lower back

31
Q

SMR adductors other name

A

foam-rolling the inside of the upper leg

32
Q

How SMR adductors begin?

A

Begin by lying face down on a flat surface with foam roller placed on the inside of leg, just above knee.

33
Q

How should leg being rolled in SMR adductors?

A

The leg being rolled should be placed with the hip close to 90 degrees, and the nonworking leg should be extended straight.

34
Q

How should arms be during SMR adductors?

A

place arms in front of body with elbows under shoulder for support

35
Q

For smr how should spine always be?

A

neutral

36
Q

SMR Vastus lateralis aka

A

Foam rolling IT band

37
Q

How do you start SMR vastus lateralis?

A

Begin by lying on side, with the roller placed just below the hips at a 45 deg angle of rot.

38
Q

Leg placmenet in SMR Vastus lateralis

A

nonworking leg should be placed in front of the body to offer additional suppoort during rolling.

39
Q

Rolling should be toward what in SMR vastus lat?

A

toward knee

40
Q

SMR for adductor roll twd?

A

roller

41
Q

SMR TFL other names

A

Foam-rolling the hip flexor

42
Q

How do you begin SMR TFL?

A

Begin lying face down in flat surface w/ foam roller placed just below iliac crest of hip, but above the greater trochanter (top of femur)

43
Q

Body placement for SMR TFL

A

The body will be placed at about a 45 degree angle to attempt to isolate TFL

44
Q

TFL is small so there is little what during SMR TFL?

A

little rolling

45
Q

SMR TFL roll up twds what??

A

thigh or roll body fwd and back

46
Q

SMR TFL is vital for what issues?

A

IT band issues cuz TFL attaches to IT band

47
Q

SMR Piriformis begin by what?

A

Begin by sitting with the glutes to be rolled in center of roller

48
Q

SMR Piriformis hand placement?

A

Place same-side hand on ground and lean back slightly to relax glutes

49
Q

SMR Piriformis leg placement?

A

Leg on other side being rolled can be crossed over with opposing leg to open hip

50
Q

SMR piriformis is rolled twd what?

A

The knee

51
Q

SMR Lats aka

A

foam-rolling the side of the upper torso

52
Q

SMR Lats begins how?

A

Begin by lying on one side with the roller placed just below the armpit.

53
Q

SMR Lats arm placement

A

Arm of side being rolled should be relaxed on ground above head

54
Q

During SMR lats, the area of lat is what so little what happens?

A

small area on lat, so little motion

55
Q

SMR lats roll where?

A

up

56
Q

SMR Peroneals aka

A

foam-rolling the outside leg

57
Q

SMR peroneals begins how?

A

Begin by lying on side w/ foam roller olaced under low leg at inf portion of the calf.

58
Q

SMR peroneals position roller how?

A

Position roller at an 90 deg angle under leg t be rolled

59
Q

during SMR peroneals dont do what two things?

A

Dont perform a large rolling motion across the entire lower leg, and do not roll onto a bone at knee jt or ankle jt

60
Q

SMR thoracic spine aka

A

foam-rolling upper back

61
Q

SMR thoracic spine muscles inhibited

A

middle/lower traps

62
Q

SMR thoracic spine begins how?

A

beging by lying back on a flat surface with the roller placed just below shoulder blades

63
Q

SMR thoracic spine hand placement

A

Place hands behind head so neck muscles can relax

64
Q

hips and knees during SMR thoracic spine

A

Keep hips and knees bent, with feet flat on the floor. Raise hips slightly off ground and beging rolling down

65
Q

Don’t roll where during SMR thoracic spine?

A

Dont roll o the neck or lower back

NASM Exercise Technique (1 decks)

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