Unit 3 Test Prep Handouts

Question 1

Flexibility

Answer 1

The normal extensibility of all soft tissues
that allows the full range of motion of a
joint
• Improve range of motion
• Poor flexibility can be due to repetitive
motion, injury, and daily functioning (ex:
sitting at a desk)

Question 2

Relative Flexibility

Answer 2

The tendency of the body to seek the path
of least resistance during functional
movement patterns
• Not a good thing
• Not the way the joint was intended to move
• Leads to muscle imbalances

Question 3

Reciprocal Inhibition

Answer 3

One muscle contracts another on the other side
being lengthened
• Example arm curl bicep tightens and the triceps
has to lengthen to allow the motion

Question 4

Altered Reciprocal Inhibition

Answer 4

The concept of muscle inhibition, caused by a tight
agonist, which inhibits its functional antagonist.
– Not a good thing
– Overactive hip flexors will inhibit the gluteus maximus, so
your body will recruit other muscle to complete the
motion like the piriformis and will become overused.

Question 5

Flexibility Continuum

Answer 5

Corrective Flexibility
– Self-myofascial release
– Static stretch
– Designed to correct muscle imbalances
– Level 1
– Once imbalances are improved and muscles the correct length can move
on to next stage
• Active Flexibility
– Self-myofascial release
– Active isolated stretching
– Take new length and use it in a full range of motion
• Functional Flexibility
– Self-myofascial release
– Dynamic stretching
– Establish flexibility at higher and more realistic speeds

Question 6

Self-Myofascial Release (SMR)

Answer 6

Used in each part of the continuum
• Apply pressure on overactive muscles that
are causing muscle imbalances (typically a
foam roller)
• Roll until a knot is found and maintain
pressure on that area for 30 seconds
– 30 seconds for autogenic inhibition to take affect
– Using the Golgi tendon organ

Question 7

Static Stretching

Answer 7

• Performed after SMR
• Impacting the Golgi tendon organ
• Move into the stretch until the first point of
tension
• Hold for 30 seconds to activate autogenic
inhibition
• Used in the stabilization level of the OPT
Model

Question 8

Active Stretching

Answer 8

Performed after SMR
• Move into the stretch
• Hold for 1-2 seconds
• Repeating for 5-10 repetitions
• Used in the strength level of the OPT
Model
• Maintaining the length of the muscle and
preparing for an increased demand that it
will be exposed to

Question 9

Dynamic Stretching

Answer 9

• Performed after SMR
• Active extension of a muscle using force production and
momentum to move through a full range of motion at
higher speeds
• Reciprocal inhibition
• Improve extensibility or flexibility of the joint and maintain
ideal range of motion
• 1 set of 10 repetitions of a variety of exercises
• Recommend 3-10 exercises
• Example: prisoner squats, single-leg squats, and tube
walking