NASM Chapter 6 - Flexibility Training Concepts with 100% correct answers(verified for accuracy).

Muscle imbalance alterations of lengths of muscles surrounding a joint Altered reciprocal inhibition when a tight psoas decreases the neural drive to the gluteus maximums Autogenic inhibition process that stimulates the golgi tendon organ and produces an inhibitory effect on the muscle spiindle Glogi tendon organ sensory organ sensitive to changes in muscular tension and rate of change of tension Muscle spindle sensory organ of muscle sensitive to lenght and rate of change of length sysnergistic dominance the body's substitution system when there is a weak or inhibited prime mover flexibility normal soft-tissue extensibility that allows full range of motion of a joint and has optimum control relative flexibility where the kinetic chain seeks the path of least resistance during movement Corrective flexibility corrects muscle imbalances and improves altered joint movements Corrective flexibility uses what 2 types of stretching techniques? Self-myofascial release and static stretching Active flexibility improves the extensibility of soft tissue and increases neuromuscular efficiency through the use of reciprocal inhibition What are the 2 main stretching techniques used in active flexibility? self-myofascial release and active isolated stretching (hold 1-2 secs. repeate 5-10x's functional flexibility improves multiplanar extensibility with neuromuscular control throughout the entire range of motion What are the 2 types of stretching utilized in functional flexibility? Self-myofacial realease and dynamic stretching feet turn out in OH Squat. Phase I Stabilization - what type of flexibility training will this require? feet turn out - corrective flexibility - SMR - static stretching - gastrocnemius, soleus, bicep feomoris (short head) 1-2 sets 20-30 secs arms fall forward in OH Suat. Phase 3 strenght level - what type flexibility training will this require? arms fall forward - Stretch hip flexor complex, SMR & static stretching 1-2 sets, 20-30 secs Excessive Lean Forward Stretch Hip Flexor Complex, SMR & static 1-2 sets, 20-30 secs Knees move inward Stretch Adductor Stretch, SMR & static 1-2 sets, 20-30 secs.