Ch 7 - Flexibility Training Concepts

Question 1

During the overhead squat assessment a clients knees move inward. Which of the following strengthening exercises is MOST appropriate to correct this movement impairment?

Answer 1

Tube walking

Question 2

Which term represents the ability of the neuromuscular system to allow all muscles to work synergistically?

Answer 2

Neuromuscular efficiency

Question 3

What term describes the act of synergists taking over function for a weak or inhibited prime mover?

Answer 3

Synergistic dominance

Question 4

When performing an active kneeling hip flexor stretch, internally rotating the rear leg will place a greater stretch on which of the following muscles?

Answer 4

Psoas

Question 5

A client is currently training in the Hypertrophy Phase of the OPT model. Which phase of the flexibility continuum would be the most appropriate?

Answer 5

Active

Question 6

What is designed to increase joint range of motion (ROM), improve muscle imbalances, and correct altered joint motion, and is used in Phase 1 of the OPT model?

Answer 6

Corrective flexibility

Question 7

What is the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds?

Answer 7

Static stretching

Question 8

What are predictable patterns of muscle imbalanced called?

Answer 8

Postural distortion patterns

Question 9

Which term is defined as the normal extensibility of all soft tissues that allow the full range of motion of a joint?

Answer 9

Flexibility

Question 10

Which of the following is true about dynamic stretching?

Answer 10

It should be performed at a controlled speed.

Question 11

Which term refers to the capability of soft tissues to be elongated or stretched?

Answer 11

Extensibility

Question 12

During a 40-yard dash, the hamstring complex begins to do most of the work for a weakened gluteus maximus. Which of the following best describes this action?

Answer 12

Synergistic dominance

Question 13

Contracting the glutes while performing a static standing TFL stretch will cause which of the following effects?

Answer 13

Reciprocal inhibition of the TFL

Question 14

Which of the following describes the tendency of the body to seek the path of least resistance during functional movement patterns?

Answer 14

Relative flexibility

Question 15

Ryan is performing static stretching on a client’s calves after an overhead squat assessment. Which of the following is most likely to have prompted him to perform this procedure?

Answer 15

Clients feet were turned out

Question 16

How long does pressure need to be held on the tender spot while using self-myofascial release?

Answer 16

30 seconds minimum

Question 17

In which of the following cases should a static stretch be performed?

Answer 17

When overactive muscles have been identified

Question 18

Practicing self-myofascial release through the use of a foam roller creates autogenic inhibition by which of the following?

Answer 18

Stimulating the Golgi tendon organ

Question 19

Which of the following exercises is also a dynamic stretch?

Answer 19

Single-leg squat touchdown

Question 20

Which of the following is appropriate at the Stabilization Level (Phase 1) of the OPT model?

Answer 20

Corrective flexibility

Question 21

When performing self-myofascial release of the adductors, the focus should be on foam rolling what location on the body?

Answer 21

The groin region inside the upper thigh

Question 22

Dynamic stretching uses which of the following concepts to improve soft tissue extensibility?

Answer 22

Reciprocal inhibition

Question 23

When performing the static latissimus dorsi ball stretch, which of the following is a correct body position?

Answer 23

Posteriorly rotated pelvis

Question 24

Daniel is foam-rolling the piriformis after a workout. Which of the following steps should he take when he encounters a tender spot?

Answer 24

Hold the spot for 30 seconds.

Question 25

What term refers to the simultaneous contraction of one muscle and the relaxation of its antagonist?

Answer 25

Reciprocal inhibition

Question 26

The active supine biceps femoris stretch uses which physiological principle to increase flexibility?

Answer 26

Reciprocal inhibition

Question 27

What is used to increase the extensibility of soft tissues through both autogenic inhibition and reciprocal inhibition?

Answer 27

Static Stretching

Question 28

Dynamic stretching improves soft tissue extensibility by using which of the following?

Answer 28

Reciprocal inhibition

Question 29

Holding a static stretch for at least 30 seconds causes which of the following neuromuscular phenomena?

Answer 29

Autogenic inhibition

Question 30

During a static postural assessment, a personal trainer observes that a client has pronated feet, as well as adducted and internally rotated knees. Which muscles would he or she expect to be shortened?

Answer 30

Adductors

Question 31

Which of the following is appropriate at the Stabilization Level (Phase 1) of the OPT model?

Answer 31

Active flexibility

Question 32

What is the phenomenon called when prolonged Golgi tendon organ stimulation provides an inhibitory action to muscle spindles?

Answer 32

Autogenic inhibition

Question 33

When performing a squat, an overactive hip flexor complex can decrease neural drive to the gluteus maximus; which is an example of?

Answer 33

Altered reciprocal inhibition

Question 34

In addition to SMR, which flexibility technique is used for corrective flexibility?

Answer 34

Static stretching

Question 35

Which form of stretching should be used to inhibit muscle spindle activity of a tight muscle before and after physical activity?

Answer 35

Static stretching

Question 36

A client is placing pressure on his calf musculature using a foam roll. Which of the following stretching techniques is the client using?

Answer 36

Self-myofascial release

Question 37

What is caused by a tight agonist muscle decreasing the neural drive to its functional antagonist?

Answer 37

Altered reciprocal inhibition

Question 38

Which of the following concepts is demonstrated when a tight psoas decreases the neural drive of the gluteus maximus?

Answer 38

Altered reciprocal inhibition

Question 39

Alan is utilizing self-myofascial release for his corrective flexibility protocols. Where should the foam roll be placed for the latissimus dorsi?

Answer 39

under the arm

Question 40

Which form of stretching should be used to inhibit muscle spindle activity of a tight muscle before and after physical activity?

Answer 40

Static stretching