NASM PES Chapter 4 Flexibility Training for Performance Enhancement with correct answers

Active Flexibility Designed to improve soft tissue extensibility in all planes of motion by employing the neurophysiological principle of reciprocal inhibition. Active flexibility utilizes agonists and synergists to actively move a limb through a range of motion, while the functional antagonists are being stretched. Active flexibility incorporates neuromuscular stretching and active-isolated stretching. Active-Isolated Stretching Stretching technique that uses agonists and synergists to dynamically move the joint through a range of motion. All-Or-None Principle When a muscle fiber is stimulated to contract, the entire fiber contracts completely. Arthrokinetic Dysfunction The biomechanical dysfunction in two articular partners that lead to abnormal joint movement (arthrokinematics) and proprioception. Atrophy The loss in muscle fiber size. Corrective Flexibility Designed to correct common postural dysfunctions, muscle imbalances and joint dysfunctions incorporating self-myofascial release, static stretching and neuromuscular stretching. Cumulative Injury Cycle A cycle whereby and "injury" will induce inflammation, muscle spasm, adhesions, altered neuromuscular control and muscle imbalances. Davis' Law States that soft tissue models along the line of stress. Dynamic Stretching Uses the force production of a muscle and the body's momentum to take a joint through the full available range of motion. Elasticity The spring-like behavior of connective tissue that enables the tissue to return to its original shape or size when forces are removed. Endomysium The deepest layer of connective tissue that surrounds individual muscle fibers. Epimysium A layer of connective tissue that is underneath the fascia, and surrounds the muscle. Flexibility Training Physical training of the body that integrates various stretches in all three planes of motion in order to produce the maximum extensibility of tissues. Functional Flexibility Designed to improve multiplanar soft tissue extensibility and provide optimum neuromuscular control throughout that full range of motion, while performing functional movements that utilize the body's muscles to control the speed, direction and intensity of the stretch. Golgi Tendon Organs Located within the musculotendinous junction and are sensitive to changes in muscular tension, and rate of tension change. Joint Mechanoreceptors Receptors located in joints throughout the fibrous capsule and ligaments. These receptors signal joint position, movement and pressure changes. Muscle Imbalance Alteration of muscle length surrounding a joint. Muscle Spindles Microscopic intrafusal fibers that are sensitive to change in length and rate of length change. Myotatic Stretch Reflex When a muscle is stretched very quickly, the muscle spindle contracts, which in turn stimulates the primary afferent fibers that causes the extrafusal fibers to fire, and tension increases in the muscle. Neuromuscular Stretching (NMS) Stretching technique that involves passively moving the limb until the first resistance barrier is noted. The individual then applies an agonistic contraction of 25% maximal resistance lasting 7-15 seconds. After relaxation of the brief isometric contraction, the limb is moved into the newly created range of motion, with assistance from the individual, and held for 20-30 seconds. This is repeated three times. Perimysium The connective tissue that surrounds fascicles. Plasticity The unrecoverable or permanent elongation of soft tissue. Rate Coding Muscular force can be amplified by increasing the rate of incoming impulses from the motor neuron after all prospective motor units have been activated. Recruitment An impulse transmitted simultaneously over an increasing number of nerve fibers pulling in increasingly more muscle fibers for the task. This is sensitive to the stretch intensity and the number of fibers recruited. Sarcopenia A decrease in muscle fiber numbers. Self-myofascial Release A flexibility technique that focuses on the neural and fascial systems in the body. Self-myofascial release concentrates on alleviating myofascial trigger points and areas of hyperirritability located within a band of muscle. This form of stretching incorporates the concept of autogenic inhibition to improve soft tissue extensibility. Static Stretching Combines low force and long duration movements utilizing the neurophysiological principles of autogenic inhibition to improve soft tissue extensibility, allowing for relaxation and concomitant elongation of muscle. Static stretching requires holding the stretch at the first point of tension or resistance barrier for 30 seconds. Viscoelasticity The fluid-like property of connective tissue that allows slow deformation with an imperfect recovery after the deforming forces are removed.