Flexibility Training Flashcards
Static Stretch Mechanism of Action
autogenic inhibition (or reciprocal)
Static Stretch Acute Variables
1-3 sets
hold for 30 seconds
Active-Isolated Stretch Mechanism of Action
reciprocal inhibition
Active-Isolated Stretch Acute Variables
1-2 sets
hold for 1-2 seconds for 5-10 reps
Dynamic Stretch Mechanism of Action
reciprocal inhibition
Dynamic Stretch Acute Variables
1-2 sets
10-15 reps
3-10 exercises
Dynamic Stretch Examples
prisoner squats multiplanar lunges single leg squat touchdowns tube walking medicine ball lift and chop
Flexibility
the normal extensibility of all soft tissues that allows the full range of motion of a joint
Extensibility
capability to be elongated or stretched
Dynamic Range of Motion
the combination of flexibility and the nervous system’s ability to control this range of motion efficiently
Neuromuscular Efficiency
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
Postural Distortion Patterns
predictable patterns of muscle imbalances
Relative Flexibility
the tendency of the body to seek the path of least resistance during functional movement patterns
Muscle Imbalance
alteration of muscle length surrounding a joint
Reciprocal Inhibition
the simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place
Altered Reciprocal Inhibition
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
Synergistic Dominance
the neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover
Arthrokinetic Dysfunction
altered joint forces at the joint that result in abnormal muscular activity and impaired neuromuscular communications at the joint
Autogenic Inhibition
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
Pattern Overload
consistently repeating the same pattern of motion, which may place abnormal stresses on the body
Davis’s Law
soft tissue models along the lines of stress
Corrective Flexibility
increase joint ROM, improve muscle imbalances, and correct altered joint mechanics
SMR and static stretching
stabilization level
Active Flexibility
SMR and active-isolated stretching
improve extensibility of soft tissue, increase neuromuscular efficiency by using reciprocal inhibition
strength level
Functional Flexibility
SMR and dynamic stretching
power level
SMR
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
Static Stretching
passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds
Active-isolated Stretching
using agonists and synergists to dynamically move the joint into a range of motion
Dynamic Stretching
active extension of a muscle using force production and momentum to move the joint through the full available range of motion
