NASM PES: Chapter 4: Flexibility Training
for Performance Enhancement
Active Flexibility - ANS-Designed to improve soft tissue extensibility in all planes of motion by
employing the neurophysiological principle of reciprocal inhibition. While the functional
antagonists are stretched, active flexibility makes use of agonists and synergists to actively
move a limb through a range of motion. Active flexibility incorporates neuromuscular stretching
and active-isolated stretching.
Active-Isolated Stretching - ANS-Stretching technique that uses agonists and synergists to
dynamically move the joint through a range of motion.
The all-or-nothing rule - ANS states that when a muscle fiber is made to contract, the entire
fiber contracts. Biomechanical dysfunction in two articular partners that causes abnormal joint
movement (arthrokinematics) and proprioception is known as arthrokinetic dysfunction (ANS).
The diminution in the size of muscle fibers is referred to as atrophy (ANS). Self-myofascial
release, static stretching, and neuromuscular stretching are all part of the Corrective Flexibility
(ANS) program, which is meant to address common postural problems as well as muscle
imbalances and joint problems. Inflammation, muscle spasm, adhesions, altered neuromuscular
control, and muscle imbalances are all symptoms of the cumulative injury cycle, or ANS-A.
Davis' Law - ANS-States that soft tissue models along the line of stress.
ANS: Dynamic stretching moves a joint through its full range of motion by utilizing the muscle's
force and the body's momentum. Elasticity - ANS-The spring-like behavior of connective tissue
that enables the tissue to return to its original shape or size when forces are removed.
Endomysium - ANS-The deepest layer of connective tissue that surrounds individual muscle
fibers.
A layer of connective tissue that lies beneath the fascia and surrounds the muscle is called
epimysium (ANS). Flexibility Training - ANS-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 - ANS - Designed to perform functional movements that use the body's
muscles to control the speed, direction, and intensity of the stretch while also enhancing
multiplanar soft tissue extensibility and providing optimal neuromuscular control throughout that
full range of motion. Golgi Tendon Organs - ANS-Located within the musculotendinous junction
and are sensitive to changes in muscular tension, and rate of tension change.
ANS-Receptors known as joint mechanoreceptors are found throughout the fibrous capsule
and ligaments of joints. These receptors signal joint position, movement and pressure changes.
Muscle Imbalance - ANS-Alteration of muscle length surrounding a joint.
Muscle Spindles - ANS-Microscopic intrafusal fibers that are sensitive to change in length and
rate of length change.
for Performance Enhancement
Active Flexibility - ANS-Designed to improve soft tissue extensibility in all planes of motion by
employing the neurophysiological principle of reciprocal inhibition. While the functional
antagonists are stretched, active flexibility makes use of agonists and synergists to actively
move a limb through a range of motion. Active flexibility incorporates neuromuscular stretching
and active-isolated stretching.
Active-Isolated Stretching - ANS-Stretching technique that uses agonists and synergists to
dynamically move the joint through a range of motion.
The all-or-nothing rule - ANS states that when a muscle fiber is made to contract, the entire
fiber contracts. Biomechanical dysfunction in two articular partners that causes abnormal joint
movement (arthrokinematics) and proprioception is known as arthrokinetic dysfunction (ANS).
The diminution in the size of muscle fibers is referred to as atrophy (ANS). Self-myofascial
release, static stretching, and neuromuscular stretching are all part of the Corrective Flexibility
(ANS) program, which is meant to address common postural problems as well as muscle
imbalances and joint problems. Inflammation, muscle spasm, adhesions, altered neuromuscular
control, and muscle imbalances are all symptoms of the cumulative injury cycle, or ANS-A.
Davis' Law - ANS-States that soft tissue models along the line of stress.
ANS: Dynamic stretching moves a joint through its full range of motion by utilizing the muscle's
force and the body's momentum. Elasticity - ANS-The spring-like behavior of connective tissue
that enables the tissue to return to its original shape or size when forces are removed.
Endomysium - ANS-The deepest layer of connective tissue that surrounds individual muscle
fibers.
A layer of connective tissue that lies beneath the fascia and surrounds the muscle is called
epimysium (ANS). Flexibility Training - ANS-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 - ANS - Designed to perform functional movements that use the body's
muscles to control the speed, direction, and intensity of the stretch while also enhancing
multiplanar soft tissue extensibility and providing optimal neuromuscular control throughout that
full range of motion. Golgi Tendon Organs - ANS-Located within the musculotendinous junction
and are sensitive to changes in muscular tension, and rate of tension change.
ANS-Receptors known as joint mechanoreceptors are found throughout the fibrous capsule
and ligaments of joints. These receptors signal joint position, movement and pressure changes.
Muscle Imbalance - ANS-Alteration of muscle length surrounding a joint.
Muscle Spindles - ANS-Microscopic intrafusal fibers that are sensitive to change in length and
rate of length change.
