NASM Chapter 7 Flexibility Training Concepts with 100% correct answers.

Flexibility Normal extensibility of all soft tissues that allows the full range of motion of a joint. Extensibility Capability to be elongated or stretched. Dynamic range of motion Combination of flexibility and the nervous system's ability to control this range of motion efficiently. Neuromuscular efficiency Ability of neuromuscular system to properly recruit muscles to produce force (concentrically), reduce force (eccentrically), and dynamically stabilize (isometrically) the entire kinetic chain in all three planes of motion. aWhen performing cable pulldown, latissimus dorsi(agonist) must concentrically accelerate shoulder extension, adduction, and internal rotation while middle and lower trapezius and rhomboids(synergists) perform downward rotation of the scapulae. Same time rotator cuff musculature(stabilizers) must dynamically stabilize the glenohumeral(shoulder) joint throughout the motion. Postural distortion pattern Predictable patterns of muscle imbalances. Relative Flexibility The tendency of the body to seek the path of least resistance during functional movement patterns. Prime example are people who squat with feet externally rotated, because of tight calf muscles they lack proper dorsiflexion at the ankle to perform squat with proper mechanics. Another example is overhead press with excessive lumbar extension(arched lower back). Individuals who possess tight latissimus dorsi will have decreased sagittal-plane shoulder flexion (inability to lift arms directly overhead), and as a result they compensate for this lack of ROM at shoulder in lumbar spine to allow them to press load completely overhead. Muscle imbalances Alteration of muscle length surrounding a joint. Can be caused by: postural stress, emotional duress, repetitive movement, cumulative trauma, poor training technique, lack of core strength, lack of neuromuscular efficiency Reciprocal Inhibition Simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to take place. To perform elbow flexion during biceps curl, biceps brachii actively contracts while triceps brachii(antagonist) relaxes to allow the movement to occur. Altered reciprocal inhibition Concept of muscle inhibition, caused by tight agonist, which inhibits its functional antagonist. Example tight psoas(hip flexor) would decrease neural drive of the gluteus maximus (hip extensor). _______ _______ ______ alters force-couple relationships, produces synergistic dominance, and leads to the development of faulty movement patterns, poor neuromuscular control, and arthrokinetic (joint) dysfunction. Synergistic Dominance Neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover. Example if psoas(hip flexor) is tight, leads to reciprocal inhibition of gluteus maximus, which in turn results in increased force output of synergists for hip extension (hamstring complex, adductor magnus) to compensate for weakened glutes. The result of _______ _______is faulty movement patterns, leading to arthrokinetic dysfunction and eventual injury(such as hamstring strains). Arthrokinematics Motion of joints in the body. Arthrokinematic dysfunction Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint. Altered joint motion can be caused by altered length-tension relationships and force-couple relationships, which affect joint and cause poor movement efficiency. Example, squatting with externally rotated feet(outward) forces tibia(shin bone) and femur(thigh bone) to also rotate externally. This posture alters length-tension relationships of muscles at the knee and hips, putting glutes in a shortened position and decreasing its ability to generate force. Further, biceps femoris(hamstring muscle) and piriformis(outer hip muscle) become synergistcally dominant, altering the force-couple relationships and ideal joint motion, increasing the stress on the knees and low back. With time, stress associated with _______ ______ can lead to pain, which can further alter muscle recruitment and joint mechanics. Muscle Spindles Major sensory organ of the muscle and are composed of microscopic fibers that lie parallel to the muscle fiber. They're sensitive to change in muscle length and rate of length change. Their job is to help prevent muscles from stretching too far or too fast. Autogenic Inhibition Process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles. Golgi Tendon Organs Located within musculotendinous junction(point where muscle and tendon meet) and are sensitive to changes in muscular tension and rate of tension change. When excited, it causes the muscle to relax, which prevents muscle from being placed under excessive stress, which could result in injury. Prolonged _______ stimulation provides an inhibitory action to muscle spindles(located within same muscle). This neuromuscular phenomenon is called autogenic inhibition. Occurs when neural impulses sensing tension are greater than impulses causing contraction. This phenomenon is termed autogenic, inhibited by its own receptors. Pattern Overload Consistently repeating same pattern of motion, which may place abnormal stresses on the body. _______ is consistently repeating same pattern, such as baseball pitching, long-distance running, and cycling, with time places abnormal stresses on the body. Davis's Law Soft tissue models along the lines of stress. Soft tissue is remodeled (or rebuilt) with inelastic collagen matrix that forms in a random fashion, usually it does not run in same direction as the muscle fibers. If muscle fibers are lengthened, these inelastic connective tissue fibers act as roadblocks, preventing muscle from moving properly which creates alterations in normal tissue extensibility and causes relative flexibility. • If a muscle is in a constant shortened state(such as hip flexor musculature when sitting for prolonged periods every day), it will demonstrate poor neuromuscular efficiency(as a result of altered length-tension and force-couple relationships). In turn this will affect joint motion(ankle, knee, hip, and lumbar spine) and alter movement patterns(leading to synergistic dominance). Inelastic collagen matrix will form along the same lines of stress created by the altered muscle movements. Because the muscle is consistently short and moves in a pattern different from its intended function, the newly formed inelastic connective tissue forms along this altered pattern, reducing the ability of the muscle to extend and move in its proper manner. This is why it is imperative that an integrated flexibility training program be used to restore the normal extensibility of the entire soft tissue complex.