Flexibility Training Concepts Flashcards
Flexibility
The normal extensibility of soft tissues, that allows for full range of motion of a joint
Extensibility
Capability to be elongated, or stretched
Range of motion (ROM)
The degree to which specific joints or body segments can move often measured in degrees
Mobility
Optimal flexibility, and joint range of motion they ability to move freely
Myofascial
The body’s connective tissue that includes muscles and fascia
Relative flexibility
The process in which the body seeks the path of least resistance during functional movements
Human movement system ( HMS)
( Kinetic Chain)
The collective components and structures that work together to move the body:
muscular, skeletal, and nervous system
Soft Tissue
Tissue connecting, supporting and surrounding bodily structures and organs
Postural distortion patterns
Predictable patterns of muscle imbalances
Muscle Imbalance
When muscles on each side of the joint, have Altered Length- tension relationship
Force- couple relationship
The synergistic action of multiple muscles working together to produce movement around a joint
Osteokinematics
Movement of a limb that is visible
Arthrokinematics
The description of a joint surface movement, consist in 3 major types
Roll, slide and spin
Possible causes of Muscle Imbalances
Postural Distortions
Repetitive movement
Cumulative trauma
Emotional stress
Poor training techniques
Poor bodily control
Biased training latterns
Problem of Muscular Imbalances
Reciprocal inhibition
Synergistic dominance
Osteo- arthrokinematic dysfunction
Reciprocal inhibition
When an agonist receive a signal to contract, Its functional antagonist, also received an inhibitory signal, allowing it to lengthen
Altered reciprocal inhibition
Occurs when an over active agonist muscle decrease the neural drive to its functional antagonist
Overactive
When elevated neural drive causes a muscle to be healed in a chronic state of contraction
Under active
When a muscle is experiencing neural inhibition and limited neuro muscular recruitment
Synergistic Dominance
The Neuromuscular phenomenon that occurs when synergist take over function for a weak or inhibited prime mover (agonist)
Altered length tension relationship
When a muscle’s resting length is too short or too long, reducing the amount of force it can produce
Neuromuscular efficiency
The ability of the nervous system to recruit the correct muscles to produce force, reduce force , and dynamically stabilize the body structure in all three planes of motion
Muscle Spindle
Sensory receptors sensitive to change in length of the muscle and the rate of that change
Central Nervous system
A division of the nervous system that includes the brain and the spinal cord
Stretch Reflex
Neurological signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening
Golgi Tendon Organ ( GTO)
Specialized sensory receptor, located at the point where skeletal muscle fibers insert into the tendons of skeletal muscles sensitive to changes in muscular tension and rate of tension change
Autogenic Inhibition
The process by which neural impulses that sense tension, are greater than the impulses that cause muscles to contract, providing Inhibitory effect to the muscle spindles
Lengthening Reaction
When a muscle is lengthened a cascade of neurological reactions occur that allows the muscle to be stretched
Static Stretching
A type of stretch where the muscles is passively lengthened to the point of tension and held for a sustained amount of time
Pattern Overload
Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury
Cumulative Injury Cycle
A cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesions altered neuromuscular control, and muscle imbalances
Nociceptirs
Pain receptors located in the skin and fascial connective tissues
Davis’s Law
States that soft tissue models along the line of stress
Collagen Matrix
A complex meshwork of connective tissue including collagen proteins
Self Myofascial Techniques
Techniques used for treating and breaking up adhesion of the fascia and the surrounding muscles tissues
Fascial System
A three dimensional continuum of soft collagen - containing , loose and dense fibrous connective tissue that permeate the body providing functional structure and environment
Mechanical Effect
Having a physical effect
Neurophysiological effect
Having an effect on the nervous system
Delayed- Onset Muscle Soreness ( DOMS)
Pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity
Static Stretching
The process of passively taking the muscle to the point of tension and holding the stretch for a minimum of 30 seconds
In with occasions flexibility should be done in warm ip
When an overactive muscles has been identified
Integrated Stretching
Self-Myofascial techniques combined with assisted and self-stretching techniques
Regional Interdependence (RI) Model
Assessment and intervention model on the concept That the site of a patient’s primary complain or symptoms is affected by dysfunction in remote musculoskeletal regions
Neurophysiological System
A physiological system dealing with the function of the nervous system
Somatovisceral system
The part of the sensory system that response to changes in internal body systems or organs
Myofascia
The functional combination of both muscles and connective tissues
Structural Efficiency
The alignment of each segment of the human movement system which allows posture to be balanced in relation to a person’s center or gravity
Functional Efficiency
They ability of the neuromuscular system to recruit , correct muscle synergies at the right time with the appropriate amount of force to perform functional task with the least amount of energy and the stress on the human movement system (HMS)
Fascial System Model
The model of human movement that considers the interconnectivity any through action of the fascial system throughout the body
Fascial Nets
The concept of the myofascial tensional network that describes the interconnectedness of the specific chains of muscle and fascia located in different parts of the body as they are related to functional movement patterns
Superficial Front Net (SFN)
scalp, sternocleidomastoid, sternum (sternalis and sternochondral joints), rectus abdominis, rectus femoris/quadriceps, patellar tendon, tibialis anterior, anterior crural compartment, and toe extensors
Common patterns of SFN postural dysfunction in the standing position are
a shift of the front body fasciae downward (or inferiorly). As the head and shoulders are carried forward with this shift, it often manifests as an upper crossed syndrome alone if not also in combination with a lower crossed syndrome.
Deep Front Net (DFN)
deep neck muscles and scalenes, throat muscles, lungs, chest muscles, heart, diaphragm, anterior spine, psoas, iliacus, pectineus, pelvic floor, hip adductors, popliteus, tibialis posterior, and long toe flexors
Common patterns of DFN postural dysfunction in the standing position are
a shift of the lower body fasciae downward (or inferiorly). However, this occurs even more so in DFN than SFN. This often manifests in a lower crossed syndrome
Common patterns of DFN postural dysfunction 2
pronated or pes planus feet, flexed and adducted knees, and an overall shortened and forward flexed trunk, as seen in layered crossed syndrome
Back Net (BN)
The BN is comprised of the following superficial and deep muscles and their fasciae: cranial fascia, deep spinal intrinsic muscles, erector spinae, sacrolumbar fascia, deep lateral hip rotators, sacrotuberous ligament, hamstrings, gastrocnemius and soleus, Achilles tendon, plantar fascia, and short toe flexors
Lateral Net (LN)
sternocleidomastoid, scalenes, splenius capitis, intercostals, lateral abdominal obliques, quadratus lumborum, gluteus medius, gluteus maximus (superior fibers), greater trochanter (femur), tensor fasciae latae (TFL), iliotibial tract, and fibularis (peroneus)
Common patterns of LN postural dysfunction
unilateral tilting or leaning of the head and neck, trunk, or pelvis. Also possibly seen are hip hiking (Figure 6.12) and/or shoulder downward tilt (i.e., depression) and one leg and/or arm may be abducted, all of which may contribute to a leg length and arm length discrepancy.
Spiral Net (SN)
splenius capitis and splenius cervicis, rhomboids, serratus anterior, abdominal obliques and fasciae, erector spinae (L5–S1), sacrolumbar fasciae, sacrotuberous ligament, tensor fasciae latae, iliotibial tract, biceps femoris, fibularis (peroneus) longus, and tibialis anterior
Superfial Arm Nets (SFAN)
pectoralis major, medial intermuscular septum, latissimus dorsi, and wrist flexors and retinaculum.
Deep front arm net (DFAN)
clavicle-pectoral fascia, pectoralis minor, biceps brachii, radial periosteum, radial collateral ligaments, and thenar myofascia
Common patterns of postural dysfunction of the FAN include
upper cross syndrome, forward shoulders, and increased thoracic kyphosis.
Superficial Back Arm Net (SBAN)
trapezius, deltoid, lateral intermuscular septum, extensor myofascia.
Deep Back Arm Net (DBAN)
levator scapulae, rhomboids, rotator cuff, triceps brachii, ulnar periosteum, ulnar collateral ligaments, and hypothenar muscles
Common patterns of postural dysfunction of the BAN includes
upper crossed syndrome, forward shoulders, and increased thoracic kyphosis. These findings are the same or similar to the FAN noted previously, as the BAN is generally the antagonist or counterpoint aspect of the three-dimensional body of fascia that has shifted anteriorly and inferiorly.
Front Power Net (FPN)
pectoralis major (lower part), rectus abdominis (outer part), and hip adductor longus
Back Power Net (BPN)
latissimus dorsi, lumbodorsal fascia, sacral fascia, gluteus maximus (inferior fibers), vastus lateralis, and the sub-patellar tendon
Passive Range of Motion (PROM)
The range of motion achieved by a Joint with no external forces applied
Resistance 1 ( R1)
The first point of resistance beyond an individual’s passive range of Motion
Resistance 2 (R2)
The highest level of tension a joint should be stretched to
Resistance 3 (R3)
The point of maximal myofascial tension that can lead to pain or injury
Proprioceptive neuromuscular facilitation (PNF)
PNF stretching is performed by first lengthening the target muscle until a stretch sensation is felt (i.e., R1). This mild stretch is held for approximately 10 seconds and then the client will contract the target muscle (e.g., the hamstrings in a hamstring stretch), briefly fighting against the fitness professional’s pressure recommend a 20% contraction held for approximately 3 seconds.
Contract-Relax - Contract
Perpetual Movement
uses a consistent and ever-changing motion throughout the stretch.
