Flexibility training Flashcards
Flexibility
The range of motion of a muscle and its associated connective tissues at a joint or joints.
Range of motion
The measurement of movement around a specific joint or body part.
Connective tissue
Tissues that support, connect, or bind other tissues or organs.
Static stretching
Lengthening a muscle and holding the lengthened position.
Hypermobility
The condition of having excessive amounts of range of motion in a joint or joints.
Active stretching
A muscle actively contracting to stretch another.
Dynamic stretching
Movement-based active stretching where muscles engage to bring about a stretch.
Passive stretching
An external force such as a stretching strap or the hand to move a joint to the end of a range of motion.
Self myofascial release
Applying manual pressure to an adhesion or overactive tissue to elicit an autogenic inhibitory response, which is characterized by a decrease in the excitability of a contracting or stretched muscle arising from the Golgi tendon organ.
Adhesion
Area of scar-like tissue that causes organs and tissues to stick together.
Ballistic stretching
Uses the momentum of the body or limb to move it through and beyond a normal range of motion. This technique uses bobbing, bouncing, pulsing, or jerking to achieve a stretch.
Proprioceptive neuromuscular facilitation (PNF) stretching
A flexibility technique used to increase range of motion and neuromuscular efficiencies.
Passive range of motion
The range of motion achievable when aided by an external force.
Active range of motion
A muscle or group of muscles contract to create a range of motion.
Resisted range of motion
Range of motion available while a load is also being moved through that range of motion.
Muscle activation exercises
Low-level resistance movements to activate blood flow and activate the nervous control of a muscle.
CONTRACT-RELAX (CR) STRETCHING
Contracting a given muscle before stretching the same muscle.
CONTRACT-RELAX ANTAGONIST CONTRACT (CRAC) STRETCHING
Contracting an antagonist muscle before stretching the agonist.
Pliability
The quality of being easily bent or flexibl
Myofascial release
Stretches and loosens the fascia using gentle, gradual, sustained pressure or stretch on areas of tension.
Autogenic inhibition
The decrease in excitability of a contracting or stretched muscle arising from the Golgi tendon organ.
Golgi tendon organ
The proprioceptive sensory organ that senses muscle tension in a tendon and inhibits muscle action.
Aerobic exercise
Exercise that improves or is intended to improve the efficiency of the body’s cardiorespiratory system in absorbing and transporting oxygen.
Endorphins
Hormones that promote feelings of well-being.
Growth factors
Proteins that stimulate nerve cell growth and the creation of new neural pathways and connections.
Health markers
Tools at the service of health professionals that objectively measure and evaluate indicators of normal biological processes or pathogenic processes (i.e., blood pressure).
Sleep deprivation
Achieving a less than ideal sleep duration.
Vo2 max
The maximum amount of oxygen an individual can utilize during exercise.
Acute training principles
The components that specify how an exercise is performed.
Taper period
A training period where the volume or frequency of training decreases to allow the body adequate rest and recovery.
Target heart rate
The estimated beats per minute that need to be reached to achieve a specific exercise intensity.
Rate of perceived exertion
A subjective sliding scale of a client’s perception of their exercise intensity.
Talk test
The ability to speak during exercise as a gauge of the relative intensity.
Metabolic equivalent
The measure of the ratio of a person’s expended energy to their mass while performing physical activity.
Maximum heart rate
The estimated maximum number of times the heart should beat per minute during exercise. Calculated by subtracting a person’s age from 220.
Fartlek
A training system for distance runners that continually varies terrain and pace to enhance conditioning and eliminate boredom.
Spirometer
An apparatus for measuring the volume of air inspired and expired by the lungs.
Vital capacity
The greatest volume of air that can be expelled from the lungs after taking the deepest possible breath.
