NASM - Flexibility Training
Active-isolated stretching uses which mechanism of action? - ANS-Reciprocal inhibition
Define: Altered Reciprocal inhibition - ANS-The concept of muscle inhibition, caused by a tight
agonist, which inhibits its functional antagonist.
ANS-altered forces at the joint that cause abnormal muscular activity and impaired
neuromuscular communication are referred to as arthrokinetic dysfunction. Define: Autogenic
inhibition (ANS) is the process by which the muscle spindles are inhibited when the neural
impulses that sense tension are greater than those that cause muscles to contract. Define:
Neuromuscular Efficiency - ANS-The ability of the neuromuscular system to allow agonists,
antagonists, and stabilizers to work synergisticilly to produce, reduce, and dynamically stabilize
the entire kinetic chain in all three plains of motion
Define: Pattern overload - ANS-Consistantly repeating the same pattern of motion, which may
place abnormal stresses on the body
Define: Postural Distortion Patterns - ANS-Predictable patterns of muscle imbalances
The simultaneous relaxation of one muscle and the contraction of its antagonist to permit
movement is known as reciprocal inhibition (ANS). ANS stands for "relative flexibility," which is
defined as "the tendency of the body to seek the path of least resistance during functional
movement patterns." When muscles are lengthened, inelastic connective tissue fibers act as
roadblocks, preventing the muscle fibers from moving appropriately." This causes alterations in
normal tissue extensibility and causes Relative Flexibility)
Define: Synergistic dominance - ANS-Occurs when synergists take over as prime movers due
to weak or inhibited prime movers
Dynamic stretching uses which mechanism of action? - ANS-Reciprocal inhibition
Give and example of reciprocal inhibition. - ANS-During a bicep curl the biceps contract and as
a result of reciprocal inhibition, the tricep head relaxes (the antagonist)
Static stretching uses which mechanism of action? - ANS-Autogenic inhibition and/or reciprocal
inhibition (depending on how stretch is performed)
What are some active-isolated stretching examples? - ANS-Active Standing adductor stretch
Active Latissiumus dorsi ball stretch
Stretch of the active pectoral wall For clients who have advanced to functional flexibility, what
are some dynamic stretching exercises? - ANS-Prisoner squat multiplanar lunge
tube walking: side to side
medicine ball life and chop
What are some Self-myofascial examples for a client that has progressed to active flexibility?. -
ANS-SMR: adductors
SMR: latissimus dorsi
SMR: thoracic spine
What are some Self-myofascial examples for a client that has progressed to functional
flexibility?. - ANS-SMR: Gastrocnemius/soleus
SMR: TFL/IT band
Active-isolated stretching uses which mechanism of action? - ANS-Reciprocal inhibition
Define: Altered Reciprocal inhibition - ANS-The concept of muscle inhibition, caused by a tight
agonist, which inhibits its functional antagonist.
ANS-altered forces at the joint that cause abnormal muscular activity and impaired
neuromuscular communication are referred to as arthrokinetic dysfunction. Define: Autogenic
inhibition (ANS) is the process by which the muscle spindles are inhibited when the neural
impulses that sense tension are greater than those that cause muscles to contract. Define:
Neuromuscular Efficiency - ANS-The ability of the neuromuscular system to allow agonists,
antagonists, and stabilizers to work synergisticilly to produce, reduce, and dynamically stabilize
the entire kinetic chain in all three plains of motion
Define: Pattern overload - ANS-Consistantly repeating the same pattern of motion, which may
place abnormal stresses on the body
Define: Postural Distortion Patterns - ANS-Predictable patterns of muscle imbalances
The simultaneous relaxation of one muscle and the contraction of its antagonist to permit
movement is known as reciprocal inhibition (ANS). ANS stands for "relative flexibility," which is
defined as "the tendency of the body to seek the path of least resistance during functional
movement patterns." When muscles are lengthened, inelastic connective tissue fibers act as
roadblocks, preventing the muscle fibers from moving appropriately." This causes alterations in
normal tissue extensibility and causes Relative Flexibility)
Define: Synergistic dominance - ANS-Occurs when synergists take over as prime movers due
to weak or inhibited prime movers
Dynamic stretching uses which mechanism of action? - ANS-Reciprocal inhibition
Give and example of reciprocal inhibition. - ANS-During a bicep curl the biceps contract and as
a result of reciprocal inhibition, the tricep head relaxes (the antagonist)
Static stretching uses which mechanism of action? - ANS-Autogenic inhibition and/or reciprocal
inhibition (depending on how stretch is performed)
What are some active-isolated stretching examples? - ANS-Active Standing adductor stretch
Active Latissiumus dorsi ball stretch
Stretch of the active pectoral wall For clients who have advanced to functional flexibility, what
are some dynamic stretching exercises? - ANS-Prisoner squat multiplanar lunge
tube walking: side to side
medicine ball life and chop
What are some Self-myofascial examples for a client that has progressed to active flexibility?. -
ANS-SMR: adductors
SMR: latissimus dorsi
SMR: thoracic spine
What are some Self-myofascial examples for a client that has progressed to functional
flexibility?. - ANS-SMR: Gastrocnemius/soleus
SMR: TFL/IT band
