nasm ch 07

Question 1

__________ is the ability to move a joint through its complete range of motion. The normal extensibility of all soft tissues that allow full range of motion (ROM).

Answer 1

flexibility

Question 2

_________ is the capability to be elongated or stretched.

Answer 2

Extensibility

Question 3

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

Answer 3

Dynamic Range of Motion

Question 4

__________ is the ability of the nervous system to properly recruit the correct muscles (agonists, antagonists, synergists, and stabilizers) to produce force(concentrically), reduce force (eccentrically), and dynamically stabilize (isometrically) the body’s structure in all three planes of motion.

Answer 4

Neuromuscular Efficiency

Question 5

Patterns of dysfunction referred to as _________, which can lead to decreased neuromuscular efficiency and tissue overload.

Answer 5

Postural Distortion Patterns

Muscle Imbalances
Poor Posture
Improper movement
Injury

Question 6

_________ occurs when a person has tightness in a muscle that leads them to not be able to
perform an exercise correctly. The body seeking the path of least resistance

Answer 6

Relative Flexibility

Question 7

_____________ are alterations in lengths of muscles surrounding a given joint, in which some are overactive (forcing compensation to occure) an others may be underactive (allowing for the compensation to occur)

Answer 7

Muscle Imbalance

Question 8

Factors Causing Muscle Imbalances

Answer 8

• Postural stress
• Emotional distress
• Repetitive movements
• Cumulative trauma
• Poor training technique
• Lack of core strength
• Lack of neuromuscular control

Question 9

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

Answer 9

Reciprocal Inhibition

Question 10

Muscle inhibition, caused by a tight agonist, which

then inhibits its antagonist

Answer 10

Altered Reciprocal Inhibition

Example, a tight psoas (hip flexor) would decrease neural drive of the gluteus maximus (hip extensor).

Question 11

Inappropriate muscles take over the function of a

weak or inhibited prime mover

Answer 11

Synergistic Dominance

Question 12

__________ is the motions of the joints in the body

Answer 12

Arthrokinematics

Question 13

__________ is the motions of the joints in the body

Answer 13

Arthrokinematics

Question 14

Altered forces at the joint that result in abnormal
muscular activity and impaired neuromuscular
communication at the joint

Answer 14

Arthrokinetic Dysfunction

Question 15

_____________ is the phenomenon of the GTO turning off the muscle spindle. Main principle used in: Self-myofascial release and Static stretching. Neural impulses that sense tension are greater than the impulses that cause muslces to contract, providing a inhibitory effect to the muscle spindle.

Answer 15

Autogenic Inhibition

Question 16

__________ is consistantly repeating the same pattern of motion, which may place abnormal stresses on the body.

Answer 16

Pattern Overload

Example: Loading packages all day at loading dock, sitting all day at computer.

Question 17

_________ states that soft tissue models along the lines of stress.

Answer 17

Davis’s law

Soft tissue is remodeled (or rebuilt) with an inelastic collagen matrix that forms in a random fashion, meaning it usually does not run in the same direction as the muscle fibers. If the muscle fibers are lengthened, these inelastic connective tissue fibers act as roadblocks, preventing the muscle fibers from moving properly, which creates alteratons in normal tissue extensibility and causes relative flexibility.

Question 18

Static Stretching

Answer 18

• The process of passively taking a muscle to the
point of tension and holding the stretch for a
minimum of 30 seconds
• Used to decrease the muscle spindle activity
of a tight muscle before and after activity

Question 19

Active-Isolated Stretching

Answer 19

• Process of using agonists and synergists to
dramatically move the joint into a range of
motion
• Suggested as part of the warm-up

Question 20

Dynamic Stretching

Answer 20

• Uses the force production of a muscle and the
body’s momentum to take a joint through the
full range of motion
• Suggested as part of the warm-up

Question 21

Integrated Flexibility Continuum (Three phases of Flexibility Training in the OPT Model. 160

Answer 21

Corrective Flexibility: Self-myofascial release (foam roll), Static stretching (Appropriate in Phase 1 of OPT Model)

Active Flexibility: Self-myofascial release, Active-isolated stretching (Appropriate in Phase 2 of the OPT Model)

Functional Flexiblity: Self-myofascial release, Dynamic Stretching (Appropriate in Phase 3 of the OPT Model)

Question 22

__________ are a major sensory organ of the muscle. Sensitive to change in length and rate of length change.

Answer 22

Muscle Spindles (Mechanoreceptor)

Question 23

______________ monitors tension in a muscle

Answer 23

Golgi Tendon Organ (GTO) (Mechanoreceptor)

Question 24

Benefits of flexibility training

Answer 24

• Improve range of motion
• Enhance strength and athletic performance
• Decrease muscular soreness
• Normal extensibility of all soft tissues that
  allow for full range of motion at a joint
• Develop optimum control

Question 25

Multiplanar flexibility of Latissimus dorsi

Answer 25

Sagittal - Proper extensibility to allow for proper shoulder flexion

Frontal - Proper extensibility to allow for proper shoulder abduction

Transverse - Proper extensibility to allow for proper external humerus rotation

Question 26

Multiplanar flexibility of Biceps Femoris

Answer 26

Sagittal - Proper extensibility to allow for proper hip flexion and knee extension

Frontal - Proper extensibility to allow for proper hip adduction

Transverse - Proper extensibility to allow for proper hip and knee internal rotation

Question 27

Multiplanar flexibility of Gastrocnemius

Answer 27

Sagittal - Proper extensibility to allow for proper dorsiflexion of ankle

Frontal - Proper extensibility to allow for proper inversion of calcaneus

Transverse - Proper extensibility to allow for proper internal rotation of femur

Question 28

The point where the muscle and the tendon meet is ________.

Answer 28

Musculotendinous Junction

Question 29

Poor posture and repetitive movements create dysfunction within the connective tissue of the body. This dysfunction is treated by the body as an injury, and as a result, the body will initiate a repair process termed as the _____________.

Answer 29

Cumulative injury cycle

Tissue Trama > Inflammation > Muscle spasm > Adhesions > Altered neuromusclur control > Muscle Imbalance

Question 30

Self-Myofascial Release

Answer 30

• Apply gentle force to a “knot”
• Find tender spot and maintain pressure for a
minimum of 30 seconds
• Use before static stretching