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Kin 240 > Flexibility & FMS > Flashcards

Flexibility & FMS Flashcards

1
Q

Define flexibility

A

ability of a joint, or series of joints to move through a full range of motion without injury

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2
Q

why is flexibility important

A

maintenance of function, performance, training and daily life

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3
Q

what is lack of flexibility associated with

A

MSK injuries and low back pain

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4
Q

define static flexibility

A

Measure of the total ROM at a joint

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5
Q

Define dynamic ROM

A

measure of the resistance developed during stretching throughout ROM
- requires active force production (your own muscles contracting)- dynamic is measured more subjectively

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6
Q

why measure flexibility

A

it improves:
- greater ease of movement
-less stiffness of muscles
-enhancement of skill
-less chance of injury
-important for athletic performance
-important to carry out active (everyday) daily living

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7
Q

why is too much flexibility a problem (3)

A

-increases ROM beyond normal, acceptable values
-leads to joint laxity and increases risk for MSK injuries
-shoulder dislocations from joint laxity & hypermobility

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8
Q

why is too little flexibility a problem (4)

A

-alters normal mechanics of a movement (other parts take control)
-joint ROM is not within normal limits for a sport/task (cannot perform the task correctly)
-creates asymmetrical bilaterally
-result of an injury and is not restored to preinjury levels

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9
Q

how to correct deficits with stretching

A

static and PNF

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10
Q

Define joint stiffness

A

resistance to a force

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11
Q

Define joint compliance

A

how much a joint displaces when a load is applied (flexibility)

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12
Q

what does joint stiffness & compliance do during dynamic movements

A

they alter force production, range of motion and performance

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13
Q

factors affecting flexibility (7)

A
  1. neural stretch reflex
  2. bony structure of the joint
  3. soft tissue structures
  4. age/sex factors
  5. body type
  6. activity levels
  7. warm up/ambient temperature
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14
Q

how do neural stretch reflex affect flexibility

A

They sensitive to the rate of change in muscle length & spindle activity is directly proportional to speed of movement (rapid stretch will cause a contraction because the muscle wants to protect itself from injury)

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15
Q

why hold a static stretch for a minimum of 30 seconds

A

so CNS and golgi tendons can sense there is no harm with this stretch and there is no harm coming to the tendon

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16
Q

will a muscle spindle be activated during a static stretch or dynamic stretch)

A

dynamic stretch because it is a more ‘rapid’ movement than static

17
Q

how do bony structures affect flexibility

A

-determines the plane of motion and may limit the ROM of a joint (ex) shoulder joint vs elbow joint ROM
-based on capsule size, tendons ect..

18
Q

how does soft tissue structures affect flexibility

A

tightness of soft tissue structures
(joint capsule, muscle/fascia, tendons/ligaments, skin)

19
Q

how does Age (6) and sex (1) affect flexibility

A

AGE:
-joints become less stable and mobile
-increase muscle stiffness
-decrease stretch tolerance
-decreased physical activity
-more likely to have arthritis
-decrease mobility in pelvis/hips, can limit step length & walking velocity
SEX:
-pelvic structures and hormones affect CT laxity

20
Q

how does body type effect flexibility

A

-excessive LBM & % BF can influence flexibility as body parts may contact with each other sooner than those with a smaller limb/trunk girths (big belly cant touch toes)
-limb length can effect performance (long torso or arms= advantage for flexibility test)

21
Q

how does activity levels affect flexibility

A

-more determinant than gender/age or body type
-lack of physical activity is major cause of inflexibility
-generally active individuals are more flexible

22
Q

how does warm up/temperature affect flexibility

A

-increasing muscle temperature decreases muscle stiffness but does not increase ROM
-Dynamic mixed with static stretching is more effective than static alone

23
Q

3 types of direct flexibility tests

A

Goniometer
Inclinometer
Leighton flexometer

24
Q

2 types of indirect flexibility tests

A

sit and reach
sit and reach variants

25
Q

Define direct methods of static flexibility and constraints (3)

A

-Measures the joint angle (degrees)
-Radiography is best reference method to establish validity
1. validity & reliablity dependant on joint being measured and technician skill
2. need through knowledge of anatomy & standardized testing procedures
3. need training & practice to develop your measurement techniques

26
Q

Goniometer pro and con

A

-cheap
-direct measure
-difficult to find bony landmarks on larger ppl
-upper extremity joints are more reliable than lower body joints
-cannot be used with spine

27
Q

Inclinometer pro and cons

A

-easier to use than flexometer/goniometer
-does not have to be aligned with bony landmarks
-pricey

28
Q

leighton flexometer pro and con

A

-quantifies ROM in degrees
-standardized protocols
-does not require specific joint axis of rotation or bone segments
-24 standardized joint action protocols
-normative data
-valid/reliable

29
Q

Define indirect measures of flexibility

A

Uses linear measures that relate to true joint ROM
-measured in inches and centimeters
-does not provide accurate measure of actual ROM but is practical
-reliable but validity is questionable

30
Q

What does the sit and reach test measure

A

moderatley measures hamstring flexibility
poor measure of lower back flexibility

31
Q

Explain back saver sit and reach test

A

same protocol as sit and reach but one leg is straight and the other is bent (hurdles stretch position).

Designed to relieve discomfort when the anterior portions of the vertebrae are compressed when stretching both legs at once.

32
Q

What is FMS (4)

A
  1. evaluates movement pattern quality
  2. 7 fundemental movement patterns
  3. weakness/imbalances assesed
  4. easy and non invassive
33
Q

what does FMS screening aim to do? (4)

A
  1. evaluate- identify asymmetries/limitations
  2. standardization- creates functional baseline to mark progress and performance
  3. safety- identifies dangerous movement patterns to be addressed and indicates and individuals readiness to perform exercise
  4. correctice strategies

Kin 240 (6 decks)

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