Unit 10 Flexibility Training (week 5)

Question 1

Flexibility is the ability to flex, extend, or circumduct the joints through their full intended range of motion.

Answer 1

true

Question 2

The Golgi tendon organ, the muscle spindle, and the Pacinian corpuscle make up the three primary:

Answer 2

Inhibitory rerceptors

Question 3

Myofibrils are constructed of overlapping strands of protein polymers called:

Answer 3

Actin and myosin

Question 4

Joint range of motion can be assessed with:

Answer 4

Goniometer
Sit and reach test
Shoulder flexibility test
Trunk extension test

Question 5

The muscle spindle detects excessive stretch within the muscle.

Answer 5

TRUE

Question 6

f your goal is to improve range of motion, stretch to the point:

Answer 6

of mild or moderate discomfort

Question 7

Which of the following is a benefit of a proper warm up and dynamic stretch prior to exercise?

Answer 7

Improved metabolic adjustment to heavy work
Greater strength/power output
Increased muscle temperature
Increased velocity of nerve conduction

Question 8

This type of stretching facilitates an increase in muscle length through a maximum isometric contraction of the antagonist:

Answer 8

Contract antagonist-relax (CA) method

Question 9

flexibility refers only to mobility of

Answer 9

the joints and how muscles, ligaments, tendons, or other soft tissues affect this mobility

Question 10

The terms “loose,” “supple,” “stretched,” “extended,” and “elongated” are appropriate descriptions for

Answer 10

soft tissues

Question 11

a befitting description of flexibility is

Answer 11

the ability to flex, extend, or circumduct the joints through their full intended range of motion (ROM)

Question 12

range of motion (ROM):

Answer 12

The movement of a joint from full flexion to full extension.

Question 13

three primary inhibitory proprioceptors:—

Answer 13

the Golgi tendon organ (GTO), the muscle spindle, and the Pacinian corpuscles.

Question 14

actin:

Answer 14

Long, thin contractile filaments.

Question 15

myosin:

Answer 15

Short, thick contractile filaments.

Question 16

Z lines:

Answer 16

Any of the dark bands across a striated muscle fiber that mark the junction of actin filaments in adjacent sarcomeres.

Question 17

A structural unit of a myofibril in striated muscle, consisting of a dark band and the nearer half of each adjacent pale band.

Answer 17

sarcomere

Question 18

sarcoplasmic reticulum:

Answer 18

The specialized endoplasmic reticulum of cardiac muscle and skeletal striated muscle that functions especially as a storage and release area for calcium.

Question 19

sarcolemma:

Answer 19

The fine transparent tubular sheath that envelops the fibers of skeletal muscles.

Question 20

A wispy layer of areolar connective tissue that ensheaths each individual myocyte (muscle fiber, or muscle cell).

Answer 20

endomysium

Question 21

proprioceptors:

Answer 21

Specialized sensory receptors located in tendons and muscles sensitive to stretch, tension, and pressure.

Question 22

Golgi tendon organ:

Answer 22

Proprioceptors located at the junction of muscles and tendons that pick up messages of excess stress on the muscle and cause the brain to shut off muscle contraction.

Question 23

An encapsulated ending of a sensory nerve that acts as a receptor for pressure and vibration

Answer 23

Pacinian corpuscles

Question 24

muscle spindle:

Answer 24

Sensory receptors within the belly of a muscle that primarily detect changes in the length of this muscle.

Question 25

goniometer:

Answer 25

An instrument for the precise measurement of angles, especially one used to measure the angles between the faces of crystals.

Question 26

chondromalcia patellae:

Answer 26

An inflammation of the underside of the patella and softening of the cartilage

Question 27

Overly tight quadriceps can pull the patella upward (proximally), causing it to

Answer 27

track abnormally high on the femoral groove. Such a condition can potentially result in chondromalcia patellae–leading to pain, inflammation, and eventually debilitation.

Question 28

Joint specificity

Answer 28

the joint-specific nature of flexibility training does not necessarily mean that all joints must be targeted with flexibility exercises. For example, a flexibility training program for the hips will not improve flexibility in any other joint.

Question 29

Position and speed specificity.

Answer 29

For maximum effectiveness, stretching exercises must be very similar in form and speed to the skill you are trying to improve. For example, slow, static stretching will not improve high and fast kicking movements nearly as well as dynamic stretching movements will. Conversely, dynamic stretching methods have limited ability to improve a static skill, such as a split on the floor.

Question 30

Resistance training specificity.

Answer 30

Properly conceived resistance training programs can have a beneficial effect on joint flexibility levels. In fact, whatever your level of flexibility, the primary concern is that there be adequate strength throughout the joint’s full ROM. Two key points are to perform resistance exercises through the involved joint’s full ROM and to work antagonist pairs of muscles equally.

Question 31

thixotropy:

Answer 31

A time-dependent shear thinning property. Certain gels or fluids that are thick (viscous) under static conditions will flow (become thin, less viscous) over time when shaken, agitated, or otherwise stressed (time dependent viscosity).

Question 32

humidity:

Answer 32

A quantity representing the amount of water vapor in the atmosphere or a gas.

Question 33

‘short of discomfort’ should be your goal if the primary objective is to

Answer 33

speed up the removal of waste products during or after a workout.

Question 34

Static-active and contract–relax methods involve longer periods lasting

Answer 34

20 seconds to 1 minute

Question 35

delayed onset muscle soreness (DOMS):

Answer 35

The pain and stiffness experienced in muscles several hours to days after unaccustomed or strenuous exercise.

Question 36

static stretching:

Answer 36

A stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds.

Question 37

dynamic stretching:

Answer 37

A form of stretching beneficial in sports utilizing momentum from, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one’s static-passive stretching ability.

Question 38

There are two types of static stretching.

Answer 38

static-active and static-passive

Question 39

In static-active stretching,

Answer 39

you move slowly toward your extreme range of motion for the joint you are stretching, and upon reaching the desired level of tension, hold for 20 to 60 seconds.

Question 40

In static-passive stretching,

Answer 40

you have a partner move you toward your maximum ROM as you relax during the stretch.

Question 41

Dynamic stretching incorporates

Answer 41

active ranges of movement that tend to resemble sport-specific or movement-specific motions.

Question 42

proprioceptive neuromuscular facilitation (PNF):

Answer 42

A set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion with the ultimate goal being to optimize motor performance and rehabilitation

Question 43

contract–relax (CR) method:

Answer 43

A method of stretching that is performed with a partner who carefully provides resistance for the muscle being stretched, prior to actually stretching it.

Question 44

contract antagonist–relax (CA) method:

Answer 44

A method of stretching that facilitates an increase in muscle length through a maximum isometric contraction of the antagonist, immediately prior to a static stretch of the agonist.

Question 45

reciprocal innervation:

Answer 45

Innervation so that the contraction of a muscle or set of muscles (as of a joint) is accompanied by the simultaneous inhibition of an antagonistic muscle or set of muscles.

Question 46

fascia

Answer 46

the elastic, membranous sheath that encases muscles and muscle groups

Question 47

Rolfing:

Answer 47

A massage technique aimed at the vertical realignment of the body and therefore deep enough to release muscular tension at skeletal level. It can contribute to the relief of long-standing tension and neuroses.

Question 48

fascial stretching:

Answer 48

A system of table-based assisted stretching, focusing on the fascia and joint capsule as the key elements in achieving optimal flexibility, strength, performance and pain relief.

Question 49

self-myofascial release (SMR):

Answer 49

A soft tissue therapy for the treatment of skeletal muscle immobility and pain. This alternative medicine therapy aims to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles
exL foam roller

Question 50

autogenic inhibition:

Answer 50

Refers to a reduction in excitability of a contracting or stretched muscle, that previously had been solely attributed to the increased inhibitory input arising from the Golgi tendon organs within the same muscles.

Question 51

As you increase repetitions or sets and/or use greater resistance, your weight training will result in a loss of flexibility. There are two reasons for this:

Answer 51

When you handle very heavy weights you rarely fully extend the limbs because of the loss in mechanical advantage of the muscles.
The use of heavy weights brings about residual tonus in the muscles, which, when sufficiently strong, keeps the muscles in a shortened state after the workout.

Question 52

ROM may be limited by four factors:

Answer 52

Connective tissue restrictions
Bony configurations at the joint
Contact of muscle masses of adjacent segments
Strength of the muscles over the full ROM. Physical contact of the muscles of adjacent limbs cannot be changed (unless there is also unnecessary fat); the same is true when you have contact of the bones forming the joint.

Question 53

active ROM:

Answer 53

The range of movement through which an individual can actively (without assistance) move a joint using the adjacent muscles.

Question 54

passive ROM:

Answer 54

Therapist or equipment moves the joint through the range of motion with no effort from the patient.

Question 55

active ROM:

Answer 55

The range of movement through which an individual can actively (without assistance) move a joint using the adjacent muscles.

Question 56

passive ROM:

Answer 56

Therapist or equipment moves the joint through the range of motion with no effort from the patient.