NASM CPT Chapter 7 Flashcards
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.
Neuromuscular Efficiency:
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 3 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.
**The path of least resistance is referring to?
Relative Flexibility.
**Which of the following is the best example of altered reciprocal inhibition?
Tight psoas.
**Which of the following principles states that a tight psoas would decrease neural drive of the gluteus maximus?
Altered reciprocal inhibition.
**Altered Reciprocal Inhibition:
The concept of muscle inhibition caused by a tight agonist muscle decreasing the neural drive to its functional antagonist.
Muscle imbalance includes a tight _______.
Agonist.
Reciprocal Inhibition:
The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place.
**A tight psoas (hip flexor) would decrease neural drive of the __________.
Gluteus maximus (hip extensor)
**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.
**What is the reason we foam roll and then stretch?
Autogenic inhibition. By using the foam roll to turn on Golgi Tendon Organ, we decrease activity of Muscle Spindle, allowing us to stretch further.
Muscle Spindles prevent you from _______ your muscle.
Lengthening.
The Golgi Tendon Organ provides inhibitory action for the ______________.
Muscle Spindles.
**What type of training works with Corrective Flexibility?
Stabilization training.
**What type of training works with Active Flexibility?
Strength training.
**What type of training works with Functional Flexibility?
Power training.
**Which types of flexibility training uses self-myofascial release?
All 3 types: Corrective, Active, and Functional Flexibility.
**Corrective Flexibility includes what type of stretching?
Static Stretching.
**Active Flexibility includes what type of stretching?
Active-Isolated Stretching.
**Functional Flexibility includes what type of stretching?
Dynamic Stretching.
Static stretching & foam rolling is best for what type of client?
Beginner clients.
Active stretching is best for what type of client?
Intermediate clients.
Dynamic stretching is best for what type of client?
Advanced clients.
SELF-myofascial release is usually done with?
A foam or hand roller.
Foam rolling is ___________ inhibition.
Autogenic inhibition. (taking muscle and lengthening).
Static stretching is ____________ inhibition.
Autogenic inhibition.
Static stretching:
The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
Active-Isolated stretching is __________ inhibition.
Reciprocal inhibition. Ex: Active kneeling hip flexor stretch.
Dynamic stretching ___________ inhibition.
Reciprocal inhibition.
Active-Isolated stretch:
The process of using agonists and synergists to dynamically move the joint into a range of motion. Ex: opposite inhibition, retracting quad to oppose hamstring.
What type of inhibition is active kneeling hip flexor stretch?
Reciprocal inhibition.
Dynamic stretch:
The active extension of a muscle, using force production and momentum, to move the joint through the full available range or motion. Taking body through full range of motion.
