Flexibility Training

Question 1

Static Stretch Mechanism of Action

Answer 1

autogenic inhibition (or reciprocal)

Question 2

Static Stretch Acute Variables

Answer 2

1-3 sets

hold for 30 seconds

Question 3

Active-Isolated Stretch Mechanism of Action

Answer 3

reciprocal inhibition

Question 4

Active-Isolated Stretch Acute Variables

Answer 4

1-2 sets

hold for 1-2 seconds for 5-10 reps

Question 5

Dynamic Stretch Mechanism of Action

Answer 5

reciprocal inhibition

Question 6

Dynamic Stretch Acute Variables

Answer 6

1-2 sets
10-15 reps
3-10 exercises

Question 7

Dynamic Stretch Examples

Answer 7

prisoner squats 
multiplanar lunges 
single leg squat touchdowns
tube walking
medicine ball lift and chop

Question 8

Flexibility

Answer 8

the normal extensibility of all soft tissues that allows the full range of motion of a joint

Question 9

Extensibility

Answer 9

capability to be elongated or stretched

Question 10

Dynamic Range of Motion

Answer 10

the combination of flexibility and the nervous system’s ability to control this range of motion efficiently

Question 11

Neuromuscular Efficiency

Answer 11

ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion

Question 12

Postural Distortion Patterns

Answer 12

predictable patterns of muscle imbalances

Question 13

Relative Flexibility

Answer 13

the tendency of the body to seek the path of least resistance during functional movement patterns

Question 14

Muscle Imbalance

Answer 14

alteration of muscle length surrounding a joint

Question 15

Reciprocal Inhibition

Answer 15

the simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place

Question 16

Altered Reciprocal Inhibition

Answer 16

the concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist; alters force-couple relationships, produces synergistic dominance, and leads to the development of faulty movement patterns, poor neuromuscular control, and arthrokinematic dysfunction

Question 17

Synergistic Dominance

Answer 17

the neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover

Question 18

Arthrokinetic Dysfunction

Answer 18

altered joint forces at the joint that result in abnormal muscular activity and impaired neuromuscular communications at the joint

Question 19

Autogenic Inhibition

Answer 19

the process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles

Question 20

Pattern Overload

Answer 20

consistently repeating the same pattern of motion, which may place abnormal stresses on the body

Question 21

Davis’s Law

Answer 21

soft tissue models along the lines of stress

Question 22

Corrective Flexibility

Answer 22

increase joint ROM, improve muscle imbalances, and correct altered joint mechanics
SMR and static stretching
stabilization level

Question 23

Active Flexibility

Answer 23

SMR and active-isolated stretching
improve extensibility of soft tissue, increase neuromuscular efficiency by using reciprocal inhibition
strength level

Question 24

Functional Flexibility

Answer 24

SMR and dynamic stretching

power level

Question 25

SMR

Answer 25

apply gentle force to an adhesion so the elastic muscle fibers are altered from a bundled position to a straighter alignment with the direction of the muscle or fascia, stimulate the golgi tendon organ and create autogenic inhibition, decreasing muscle spindle excitation and releasing the hypertonicity of the underlying musculature

Question 26

Static Stretching

Answer 26

passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds

Question 27

Active-isolated Stretching

Answer 27

using agonists and synergists to dynamically move the joint into a range of motion

Question 28

Dynamic Stretching

Answer 28

active extension of a muscle using force production and momentum to move the joint through the full available range of motion