NASM - Flexibility Training
Which mechanism of action is utilized in active-isolated stretching? - ANS-Reciprocal inhibition
Define: Altered Reciprocal inhibition - ANS-The concept of muscle inhibition, caused by a tight
agonist, which inhibits its functional antagonist.
Define: Arthrokinetic Dysfunction - ANS-altered forces at the join that result in abnormal
muscular activity and impaired neuromuscular communication at the joint
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. The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers
to work together to produce, reduce, and dynamically stabilize the entire kinetic chain in all three
planes of motion is referred to as neuromuscular efficiency (ANS). Define: Pattern overload -
ANS - Consistently moving in the same pattern, which may cause abnormal body stresses
Define: Postural Distortion Patterns - ANS - Muscle imbalance patterns that are predictable
Define: Reciprocal inhibition - ANS-Simultaneous relaxation of one muscle and the contraction
of its antagonist to allow movement to occur.
Define: Relative flexibility - ANS-The tendancy of the body to seek the path of least resistance
during functional movement patterns ( if the muscles are lengthened, inelastic connective tissue
fibers acts as road blocks, preventing the muscle fibers from moving properly. Relative
Flexibility and normal tissue extensibility are altered as a result. Define: Synergistic dominance
(ANS) occurs when synergists replace weak or inhibited primary movers as primary movers.
Dynamic stretching uses which mechanism of action? - ANS-Reciprocal inhibition
Give an illustration of reciprocal inhibition. ANS: In a bicep curl, the biceps contract, and the
antagonist's tricep head relaxes as a result of reciprocal inhibition. Which mechanism of action
does static stretching use? ANS-Autogenic inhibition and/or reciprocal inhibition (depending on
how the stretch is done). What are some active-isolated stretching examples? - ANS-Active
Standing adductor stretch
Active Latissiumus dorsi ball stretch
Active pectoral wall stretch
For clients who have advanced to functional flexibility, what are some dynamic stretching
exercises? - ANS-Prisoner squat multiplanar lunge
walking in the tube: 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
TFL/IT band: SMR SMR: latissimus dorsi
What are some Static stretching locations for a client using corrective flexibility? - ANS-static
Gastrocnemius/soleus stretch
Which mechanism of action is utilized in active-isolated stretching? - ANS-Reciprocal inhibition
Define: Altered Reciprocal inhibition - ANS-The concept of muscle inhibition, caused by a tight
agonist, which inhibits its functional antagonist.
Define: Arthrokinetic Dysfunction - ANS-altered forces at the join that result in abnormal
muscular activity and impaired neuromuscular communication at the joint
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. The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers
to work together to produce, reduce, and dynamically stabilize the entire kinetic chain in all three
planes of motion is referred to as neuromuscular efficiency (ANS). Define: Pattern overload -
ANS - Consistently moving in the same pattern, which may cause abnormal body stresses
Define: Postural Distortion Patterns - ANS - Muscle imbalance patterns that are predictable
Define: Reciprocal inhibition - ANS-Simultaneous relaxation of one muscle and the contraction
of its antagonist to allow movement to occur.
Define: Relative flexibility - ANS-The tendancy of the body to seek the path of least resistance
during functional movement patterns ( if the muscles are lengthened, inelastic connective tissue
fibers acts as road blocks, preventing the muscle fibers from moving properly. Relative
Flexibility and normal tissue extensibility are altered as a result. Define: Synergistic dominance
(ANS) occurs when synergists replace weak or inhibited primary movers as primary movers.
Dynamic stretching uses which mechanism of action? - ANS-Reciprocal inhibition
Give an illustration of reciprocal inhibition. ANS: In a bicep curl, the biceps contract, and the
antagonist's tricep head relaxes as a result of reciprocal inhibition. Which mechanism of action
does static stretching use? ANS-Autogenic inhibition and/or reciprocal inhibition (depending on
how the stretch is done). What are some active-isolated stretching examples? - ANS-Active
Standing adductor stretch
Active Latissiumus dorsi ball stretch
Active pectoral wall stretch
For clients who have advanced to functional flexibility, what are some dynamic stretching
exercises? - ANS-Prisoner squat multiplanar lunge
walking in the tube: 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
TFL/IT band: SMR SMR: latissimus dorsi
What are some Static stretching locations for a client using corrective flexibility? - ANS-static
Gastrocnemius/soleus stretch
