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Certifed Personal Trainer > Flexibility Training Concepts > Flashcards

Flexibility Training Concepts Flashcards

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1
Q

Extensibility definition?

A

Capability to be elongated or stretched.

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2
Q

Various factors the influence flexibility?

A 
Genetics 
Connective tissue elasticity 
Composition of tendons or skin surrounding the joint
Joint structure 
Strength of opposing muscle groups 
Body composition 
Sex
Age 
Activity level
Previous injuries or existing medical issues 
Repetitive movements( pattern overload)
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3
Q

What is the definition of neuromuscular efficiency?

A

The 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 the planes of motion.

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4
Q

Mutiplaner flexibility of latissimus dorsi in:

Sagittal plane
Frontal plane
Transverse plane

A
  1. Must have Proper extensibility to allow for proper shoulder flexion
  2. Must have Proper extensibility to allow for proper shoulder abduction.
  3. Must have Proper extensibility to allow for proper external humerus rotation.
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5
Q

Multiplaner flexibility of Biceps femoris plane of motion in:

Sagittal
Frontal
Transverse

A
  1. Must have Proper extensibility to allow for proper hip flexion, knee extension
  2. Must have Proper extensibility to allow for proper hip adduction.
  3. Must have Proper extensibility to allow for proper hip and knee internal rotation.
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6
Q

Multiplaner flexibility of gastrocnemius in:

Sagittal
Frontal
Transverse

A
  1. Must have Proper extensibility to allow for proper dorsiflexion of ankle.
  2. Must have Proper extensibility to allow for proper inversion of calcaneus
  3. Must have Proper extensibility to allow for proper internal rotation of femur.
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7
Q

What is postural distortion patterns?

A

Predictable patterns of muscle imbalances.

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8
Q

Postural distortion pattern results ?

A

Poor static or dynamic posture or lack of structural integrity, resulting from decreased functioning of one or more components of HMS.
Altered length tension relationships
Altered force couple relationships
(Altered muscle activation )
Altered arthokinematics ( altered joint motion)

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9
Q

Postural distortion patterns include?

A

Muscle imbalances
Poor posture
Improper movement
Injury

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10
Q

What is relative flexibility?

A

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

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11
Q

What affects muscle imbalances?

A 
Postural stress
Emotional duress 
Repetitive movement
Cumulative trauma 
Poor training technique 
Lack of core strength 
Lack of neuromuscular efficiency
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12
Q

What is altered reciprocal inhibition?

A

The concept of muscle inhibition caused by a tight agonist which inhibits its functional antagonist.

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13
Q

What is synergistic dominance?

A

The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover. Ex: psoas is tight leads to reciprocal inhibition gluteus Maximus relaxes which in turn causes increased force output of other muscles for hip extension ( hamstring complex adductor magnus) to compensate for weakening gluteus leading to hamstring strain.

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14
Q

What is arthokinetic dysfunction?

A

Alteredforces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint.

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15
Q

What is Autogenic inhibition

A

The process by which the neural impulses that sense tension are greater than the impulses that cause muscles to contract providing an inhibitory effect to the muscle spindles. Ex static stretching is held on a stretch for prolonged period holding that stretch to stimulate the golgi tendon organ which overrides muscle spindle activity in the muscle being stretched causing relaxation on overactive muscle. Takes 30 seconds to hold to create this effect.

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16
Q

What is pattern overload?

A

Consistently repeating the same pattern of motion, which place abnormal stresses on the body.ex baseball pitching , long distance running and cycling.

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17
Q

What is flexibility?

A

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

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18
Q

What are the three types of integrated continuum?

A

Corrective flexibility
Active flexibility
Functional flexibility

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19
Q

What does corrective flexibility do?

A
  • Correct muscle imbalances
  • Increase joint range of motion
  • Correct altered joint motion
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20
Q

What two techniques are used for Correct flexibility?

A

Self myofascial release (SMR)

Static stretching

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21
Q

What two techniques are used for Active flexibility?

A

Progressive from corrective flexibility

  • Self myofascial release
  • Active Isolated stretching
22
Q

What two techniques are used for Functional flexibility?

A

Self myofascial release
Dynamic stretching

Is -before explosive movements

-before athletic endeavors

23
Q

how Self myofascial release (SMR) done and what does it benefit?

A

SMR =Apply pressure to muscle using a foam roller
Roll until a knot or adhesion is identified.
Maintain pressure on knot for 30 seconds. Also called (autogenic inhibition.) means that muscle is being inhibited or silenced by its own receptors.

24
Q

How is static stretching done and what does it benefit?

A

Hold each stretch 30 sec
1-3 sets

Benefits of static stretching are

Activates reciprocal inhibition
Activates stage 1 opt model
Increases extensibility of soft tissues
Improve joint range of motion. Only strength over active muscles.

25
Q

How is active isolated stretching done and what does it benefit?

A

Moving into the stretch
Hold for 1-2 sec
Repeat for 5-10 reps
1-2 sets

Activates reciprocal inhibition
Stages 2,3,4 of opt model
Active flexibility is used in all strength levels of the opt model.

26
Q

How is functional flexibility done and what does it benefit?

A

SMR is used in the beginning to get things ready for movement.

Dynamic stretching is done by doing
1-2 set
10-15 reps
3-10 exercises

Exercises include

  • prisoner squats
  • hip swings
  • lateral tube walking

Can be used prier to stage 5 of opt model.

Activates reciprocal inhibition,
Incorporates dynamic stretching: which is the active extension of a muscle using force( power) production and momentum through a full range of motion at high speeds

27
Q

Cumulative injury cycle process includes?

A
  1. Tissue trauma
  2. Inflammation
  3. Muscle spasm ( pain receptors initiates protective mechanism=spasm)
  4. Adhesions (weak in elastic matrix inability to stretch)
  5. Altered neuromuscular control ( altered reciprocal inhibition, altered force couples relationships, leading to altered joint motion)
  6. Muscle imbalance
28
Q

With cumulative injury cycle what can be done to help solve problem?

A

Activate flexibility continuum, which includes

Corrective flexibility ( stabilization opt model)
Active flexibility (strength stages of opt model)
Functional flexibility ( power stage of opt model)
29
Q

Ex of Static stretch’s

A

Gastrocnemius stretch
Kneeling hip flexor stretch
Standing adductor stretch pectoral wall stretch

30
Q

Ex active isolated stretch?

A

Active supine biceps femoris stretch
Active kneeling quadriceps stretch
Active standing adductor stretch
Active pectoral wall stretch

31
Q

Ex dynamic stretching?

A 
Prisoner squats
Multiplaner lunges 
Single leg squat touch downs 
Tube walking 
Medicine ball lift chop
32
Q

What are considered Controversial stretch?

A

Plow
Shoulder stand
Straight leg to touch
Arching quadriceps

33
Q

Why is the the plow controversial?

A

Common posture from yoga, because of the inverted nature of this stretch ( head is lower than hips) this stretch places high stress on neck and spine, which could lead to injury. Client History of neck or back injury or high blood pressure.

34
Q

Why is the the shoulder stand controversial?

A

Another common posture from yoga, high stress on neck shoulders and spine. Should be avoided in patients with hypertension or any history of neck or spine injury.

35
Q

Why is the the straight leg toe touch controversial?

A

One of the most common stretches for the hamstring complex. May place the vertebrae and cartilage discs in the low back under high stress. Any client or patient with a history of herniated discs or nerve pain that runs in the back of the leg should avoid this stretch. Clients with poor flexibility may attempt to hyperextend the knees during this stretch ,which may place high stress on ligaments of the knee .

36
Q

Why is the the arching quadriceps stretch controversial?

A

This stretch is designed to stretch quadriceps and hip flexors. This position puts high stress on kneecap and the other tissues on the front of the knee joint.

37
Q

Anterior view-What overactive muscles are affected with feet turning out? What flexibility Corrective strategies can be done?

A

Lateral Gastrocnemius
Soleus
Short head biceps femoris

SMR
Gastrocnemius and soleus
Short head biceps femoris

Static stretch:

Gastrocnemius and soleus.
Biceps femoris short head.

38
Q

Anterior view-What underactive muscles are lengthened when feet turn out? What corrective exercises could be done?

A 
Medial gastrocnemius 
Medial hamstring complex 
Gracilis
Sartorius
Popliteus

Strengthening exercises

• single leg balance and reach

39
Q

Anterior view-What overactive muscles are affected with knees moving inward?What flexibility Corrective strategies can be done?

A

Tensor fascia latae
Adductor complex
Biceps femoris short head
Vastus lateralis

SMR

Adductors
TFL/IT Band

Static stretch:

Supine biceps femoris stretch
Static standing TFL stretch

40
Q

Anterior view-What underactive muscles are lengthened when knee’s move inward? What corrective exercises could be done?

A

Gluteus medius/ Maximus
Vastus medialis oblique (VMO)

Strengthening exercises:

Tube walking side to side

41
Q

Lateral view- LPHC,-What overactive muscles are affected with excessive forward lean ? What flexibility Corrective strategies can be done?

A

Soleus
Gastrocnemius
Hip flexor complex (TFL, Rectus femoris, psoas)
Abdominal complex( rectus abdominis, external obliques)

SMR

Gastrocnemius/soleus
Quadriceps

Static stretch
Gastrocnemius
Kneeling hip flexor stretch

42
Q

Lateral view- LPHC,-What underactive muscles are lengthened with excessive forward lean ? What Corrective exercises can be done?

A

Anterior tibialis
Gluteus Maximus
Erector spinae

Strengthening exercises

Quadruped arm/opposite leg raise
Ball wall squats

43
Q

Lateral view- LPHC,-What overactive muscles are affected with low back arch? What flexibility Corrective strategies can be done?

A

Hip flexor complex (Tfl rectus femoris psoas)
Erector spinae
Latissimus dorsi

SMR
Latissimus dorsi
Quadriceps

Static stretching

Static kneeling hip flexor stretch
Static latissimus dorsi ball stretch

44
Q

Lateral view- LPHC,-What underactive muscles are lengthened with low back arch ? What Corrective exercises can be done?

A

Gluteus Maximus
Hamstring complex
Intrinsic core stabilizers(transverse abdominis, multifidus transversospinalis, internal oblique,pelvic floor muscles)

Strengthening exercises:

Quadruped arm opposite leg raise
Ball wall squats

45
Q

Lateral view- Upper body ,What overactive muscles are affected with arms fall forward ? What flexibility Corrective strategies can be done?

A

Latissimus dorsi
Pectoralis major/ minor
Teres Major

SMR

Thoracic spine
Latissimus dorsi

Static stretching

Static latissimus dorsi ball stretch
Static pectoral wall stretch

46
Q

Lateral view- upper body What underactive muscles are lengthened with arms falling forward,What Corrective exercises can be done?

A

Mid to lower trapezius
Rhomboids
Rotator cuff( supraspinatus ,infraspinatus, teres minor, subcapularis)

Strengthening exercises:

Squat to row

47
Q

Lateral view- Upper body ,What overactive muscles are affected with shoulders elevate( pushing/ pulling assessment)? What flexibility Corrective strategies can be done?

A

Upper trapezius
Sternocleidomastoid
Levator scapulae

SMR

Upper trapezius (Thera cane)

Static stretching

Static stretch upper trapezius/scalene stretch

48
Q

Lateral view- Upper body ,What underactive muscles are lengthened with shoulders elevate( pushing/ pulling assessment)? What strengthening exercises?

A

Mid/lower trapezius

Strengthening exercises

Ball cobra

49
Q

Lateral view- Upper body ,What overactive muscles are affected with head protrudes forward (pushing/pulling assessment)What flexibility Corrective strategies can be done?

A

Upper trapezius
Sternocleidomastoid
Levator scapulae

SMR

Upper trapezius (Thera Cane)

Static stretch

Static stretch upper trapezius/scalene stretch

50
Q

Lateral view- Upper body ,What underactive muscles are lengthened with head protrudes forward ( pushing/ pulling assessment)? What strengthening exercises?

A

Deep cervical flexors

Strengthening exercises

Chin tuck(keep head neutral postion during all exercises)

51
Q

What is reciprocal inhibition?

A

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

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