nasm ch 07 Flashcards
__________ 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).
flexibility
_________ is the capability to be elongated or stretched.
Extensibility
_________ is the combination of flexibility and the nervous system’s ability to control this range of motion efficiently.
Dynamic Range of Motion
__________ 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.
Neuromuscular Efficiency
Patterns of dysfunction referred to as _________, which can lead to decreased neuromuscular efficiency and tissue overload.
Postural Distortion Patterns
Muscle Imbalances
Poor Posture
Improper movement
Injury
_________ 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
Relative Flexibility
_____________ 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)
Muscle Imbalance
Factors Causing Muscle Imbalances
- Postural stress
- Emotional distress
- Repetitive movements
- Cumulative trauma
- Poor training technique
- Lack of core strength
- Lack of neuromuscular control
________ is the simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to take place.
Reciprocal Inhibition
Muscle inhibition, caused by a tight agonist, which
then inhibits its antagonist
Altered Reciprocal Inhibition
Example, a tight psoas (hip flexor) would decrease neural drive of the gluteus maximus (hip extensor).
Inappropriate muscles take over the function of a
weak or inhibited prime mover
Synergistic Dominance
__________ is the motions of the joints in the body
Arthrokinematics
__________ is the motions of the joints in the body
Arthrokinematics
Altered forces at the joint that result in abnormal
muscular activity and impaired neuromuscular
communication at the joint
Arthrokinetic Dysfunction
_____________ 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.
Autogenic Inhibition
__________ is consistantly repeating the same pattern of motion, which may place abnormal stresses on the body.
Pattern Overload
Example: Loading packages all day at loading dock, sitting all day at computer.
_________ states that soft tissue models along the lines of stress.
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.
Static Stretching
• 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
Active-Isolated Stretching
• Process of using agonists and synergists to
dramatically move the joint into a range of
motion
• Suggested as part of the warm-up
Dynamic Stretching
• 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
Integrated Flexibility Continuum (Three phases of Flexibility Training in the OPT Model. 160
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)
__________ are a major sensory organ of the muscle. Sensitive to change in length and rate of length change.
Muscle Spindles (Mechanoreceptor)
______________ monitors tension in a muscle
Golgi Tendon Organ (GTO) (Mechanoreceptor)
Benefits of flexibility training
- 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
