NASM CPT4 Chapter 7 brainscape Flashcards
Flexibility
The normal extensibility of all soft tissues that allow the full range of motion of a joint.
Dynamic Range of Motion
The combination of flexibility and the nervous system’s ability to control this range efficiently.
Neuromuscular efficiency
The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically and control the entire kinetic chain in all three planes of motion.
Extensibility
The capability to be elongated or stretched.
Dynamic Functional Flexibility
Multiplanar soft tissue extensibility with optimal neuromuscular efficiency throughout the full range of motion.
Muscle Imbalance
Alteration of muscle length surrounding a joint.
Relative Flexibility
The tendency of the body to seek the path of least resistance during functional movement patterns.
Altered Reciprocal Inhibition
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.
Synergistic Dominance
The neuromuscular phenomenon that occurs when synergists take over the function of a weak or inhibited prime mover.
Arthrokinematics
The motions of the joints in the body.
Arthrokinematic Dysfunction
Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint.
Muscle Spindles
Major sensory organ of the muscle that are composed of microscopic fibers that lie parallel to the muscle fiber.
They sense lengthening and contract muscle in response.
Golgit Tendon Organs
Located within the musculotendinous junction and are sensitive to changes in muscular tension and rate of tension.
They relax the muscle in response.
Autogenic Inhibition
The process when the neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
Pattern Overload
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body.
Davis’ Law
Soft tissue models along the lines of stress.
Three phases of flexibility training
Corrective, active and functional
Flexibility Continuum
The systematic progression of flexibility training.
Corrective Flexibility
This flexibility training is used to improve muscle imbalances and altered joint motion. Includes self-myofascicle release and static stretching. Uses autogenic inhibition principles. Stabilization Phase 1 of the OPT model.
Active Flexibility
Flexibility training designed to improve extensibility of soft tissue and increase neuromuscular efficiency using reciprocal inhibiton. Appropriate at the Strength level (Phase 2,3,4) of OPT model.
Functional Flexibility
Flexibility and movement without compensations. Appropriate for Power level phase 5 of OPT model.
Static Stretching
The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
Examples of static stretches
Gastonemius stretch, standing psoas stretch, kneeling hip flexor stretch, standing adductor stretch, latissimus dorsi ball stretch, static pectoral ball stretch, upper tapezius/scalene stretch.
Examples of active stretches
Active supine biceps femoris, active kneeling quadriceps, active standing adductor, active pectoral wall
Acute variables for active-isolated stretches
1-2 sets holding each stretch for 1-2 seconds for 5-10 reps
Acute variables for static stretches
1-3 sets hold each stretch for 30 seconds
Acute variables for dynamic stretches
1-2 sets of 10-15 repetitions 3-10 exercises
Examples of dynamic stretches
Prisoner squat, multiplanar lunges, single-leg squat touchdowns, tube walking, medicine ball chop/lift.
Feet turn out during overhead squat what are overractive muscles?
Soleus, lateral gastronemius, biceps femoris short head.
Feet turn out during overhead squat, which muscles are underactive?
Medial gastronemius, medial hamstring, gracilis, sartorious, popliteus.
Example of foam roll and static stretch techniques for feet turning out in a squat
Gastrocnemiius/soleus, Biceps femoris (short head)
Example strengthening exercise for feet turning out in a squat
Single-leg balance reach
If knees move inward during overhead squat what muscles are overactive?
Adductor complex, biceps femoris (short head), Tensor fascia lata, vastus lateralis
If knees move inward during overhead squat, what muscles are underactive?
Gluteus medius/maximus, Vastus medialis oblique.
Example of foam roll and static stretch techniques for knees moving inward during a squat
SMR: Adductors, IT band/TFL
Static stretches: supine biceps femoris & standing TFL
Strengthening exercises for knees moving inward during squat?
Tube walking side to side
If there is an excessive lean during overhead squat, what could be the overactive muscles?
Soleus, Gastrocnemius, Hip Flexor complex, abdominal complex
If there is an excessive lean during an overhead squat, what could be the underactive muscles?
Anterior tibialis, gluteus maximus, erector spinae
Example of foam roll and static stretch for excessive lean in squat
SMR: Soleus, Gastrocnemius, Quadriceps
Static stretches: Gastrocnemius, kneeling hip flexor
Example of strengthening exercise for excessive lean in a squat
Ball wall Squats
Quadruped arm/opposite leg raise
If the lower back arches during an overhead squat, what could be the overactive muscles?
Hip flexor complex (TFL, rectus femoris, psoas), erector spinae, Latissimus dorsi
If the lower back arches during an overhead squat, what could be the underactive muscles?
Gluteus maximus, hamstrings, intrinsic core stabilizers
Examples of foam roll and static stretches for back arching during squat
SMR: Quadriceps, Latissimus dorsi
Static stretches: kneeling hip flexor, latissimus dorsi ball
Examples of strengthening exercises for back arching during a squat
Ball wall Squats
Quadruped arm/opposite leg raise
If the arms fall forward in an overhead squat, what could be the overactive muscles?
Latissimus dorsi, teres major, pectoralis major/minor
If the arms fall forward in an overhead squat, what could be the underactive muscles?
Mid/lower trapezius, rhomboids, rotator cuff
Examples of foam roll and static stretches for arms falling forward in a squat
SMR: Latissimus dorsi, thoracic spine
Static stretches: latissimus dorsi ball, pectoral wall
Example of strengthening exercises for arms falling forward during a squat
Squat to row
If the shoulders elevate during a pushing or pulling assessment, what could be overactive muscles?
Upper trapezius, Sternocleidomastoid, levator scapulae
If the shoulders elevate during a pushing or pulling assessment, what could be the underactive muscles?
Mid/Lower trapezius
Examples of foam roll and static stretches for shoulders elevating in a push/pull assessment
SMR: Upper trapezius
Static stretch: Upper trapezius/scalene
Example of strengthening exercise for shoulders elevating in a push/pull assessment
Ball cobra
If the head moves forward in a push/pull assessment, what could be the overactive muscles?
Upper trapezius, Sternocleidomastoid, levator scapulae
If the head moves forward in a push/pull assessment, what could be the underactive muscles?
Deep cervical flexors
Example of foam roll or static stretches for the head moving forward in a push/pull assessment?
SMR: Upper trapezius
Static stretch: Upper trapezius/scalene
Example of strengthening exercises used in the head moving forward in a push/pull assessment?
Chin tuck - Keep the head in a neutral position during all exercises.
Postural distortion patterns
Predictable patterns of muscle imbalances.
Reciprocal inhibition
The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place.
Active-isolated stretching
the process of using agonists and synergists to dynamically move the joint into a range of motion
Dynamic stretching
The active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion.
What comprises the kinetic chain?
The Human Movement System (HMS) comprises the muscular, skeletal, and nervous systems.
