Chapter 14 - Flexibility Training Concepts

Question 1

Muscle imbalances can lead to what three human movement chain disruptions?

Answer 1

1. Altered reciprocal inhibition
2. Synergistic dominance
3. Arthrokinematic dysfunction

Question 2

How would you regress tube walking with a band around the ankles?

Answer 2

Move the band up to the thighs.

Question 3

If a client has an overactive hip flexor complex, it will lead to an altered reciprocal inhibition of the hip extensor complex. This, in turn, will increase the force output of the synergist muscles for the hip extensors to compensate for the weakened hip extensors.

This is an example of what?

Answer 3

Synergistic dominance

Synergistic dominance is when synergists take over the function of a weakened or inhibited prime mover.

Question 4

How many repetitions of a dynamic stretch should be performed?

Answer 4

10-15

Question 5

Muscle spindles respond to what?

Answer 5

Change in length in a muscle

Question 6

True or False:

When foam rolling, roll the entire length of the muscle, rolling over joints to reach the insertion points of a muscle if needed.

Answer 6

False

You should never roll over joints.

Question 7

What is the mechanism of action for SMR?

Answer 7

Autogenic inhibition

Question 8

Define:

Extensibility

Answer 8

The ability to be stretched.

Question 9

Define:

Davis’ Law

Answer 9

Soft tissue models along lines of stress.

Question 10

What are the three arthrokinematic joint motions?

Answer 10

• Roll
• Slide
• Glide

Question 11

Define:

Relative Flexibility

Answer 11

The process of the body seeking the path of least resistance during functional movements.

For example, if a person does not have proper ankle mobility to perform a squat normally, they will externally rotate their feet naturally. This is because by externally rotating the feet, the ankle does not need as much mobility, making the exercise easier to perform.

Question 12

What is SMR?

Answer 12

A flexibility technique used to break up adhesions in the muscles and fascia.

Examples of SMR tools are foam rollers, massage guns, and other self-massage devices.

Question 13

Define:

Flexibility

Answer 13

The normal extensibility of soft tissue that allows for a range of motion at a joint.

Question 14

True or False:

DOMS is caused by a buildup of lactic acid.

Answer 14

False

DOMS is caused by microtears to the muscle.

Question 15

During an overhead squat assessment, your client demonstrates arms that fall forward. What are some examples of corrective flexibility stretches for this client?

Answer 15

• SMR lats
• Static stretch pectorals and lats

If a client demonstrates arms that fall forward, the probable overactive muscles include the latissimus dorsi, teres major, and pectoralis major/minor.

Question 16

What is the focus of flexibility training?

Answer 16

Enhance tissue extensibility and joint ROM in those tissues that are found to be overactive during the assessment process.

Question 17

Your client spends 8+ hours per day sitting and experiences frequent low back pain and hamstring strain. During the overhead squat assessment, you identify an excessive forward lean. In your client’s case, the low back pain and hamstring strain could be caused because the tight psoas is decreasing the strength of the gluteus maximus causing the hamstrings to compensate.

This is an example of?

Answer 17

Synergistic Dominance

Question 18

When performing a lat pulldown, the lats (agonist) must be able to concentrically accelerate shoulder extension and adduction while the rhomboids (synergists) perform downward rotation of the shoulder blades. At the same time, the rotator cuff muscles (stabilizers) must dynamically stabilize the shoulder throughout the entire motion.

This phenomenon is called what?

Answer 18

Neuromuscular efficiency

Neuromuscular efficiency is the ability of the nervous system to recruit the correct muscles to produce force, reduce force, and stabilize in all three planes of motion.

Question 19

Define:

Delayed onset muscle soreness

(DOMS)

Answer 19

Pain or discomfort felt 24-72 hours after intense exercise.

Question 20

What is the mechanism of action for active stretching?

Answer 20

Reciprocal inhibition

Question 21

Why is it necessary to find a tender spot and hold pressure on that spot for 30 seconds while doing SMR?

Answer 21

Research shows that by holding for a minimum of 30 seconds, the pressure will increase Golgi tendon organ activity which will, in turn, decrease the muscle spindle activity.

Question 22

Mobility is a combination of what two things?

Answer 22

• Flexibility
• Joint ROM

Question 23

Should athletes performing in maximal effort activities perform prolonged static stretching prior to activity?

Answer 23

No

Static stretching for more than 30 seconds has been shown to decrease strength and power in that muscle. The only exception to this is in the case of muscle imbalances in which static stretching can occur however special precaution needs to be taken to ensure you are only stretching the muscles affected by the muscle imbalance.

Question 24

What factors can influence flexibility?

Answer 24

• Genetics
• Joint structure
• Body composition
• Sex
• Age
• Activity level
• Injuries
• Repetitive movements

Question 25

How long should you hold a static stretch for?

Answer 25

30 seconds

Question 26

What are some general signs of overstretching?

Answer 26

1. Prolonged joint pain or muscle soreness lasting more than 24 hours 2. Swelling or inflammation of the involved area 3. Excessive muscle or joint pain during a stretch

Question 27

# Fill in the blank: Following the flow of postural distortion patterns, muscle imbalances can eventually lead to \_\_\_\_\_\_ if not corrected?

Answer 27

Injury ## Footnote *Muscle imbalances can cause poor posture which can then cause improper movement. Eventually, improper movement will cause injuries.*

Question 28

# Define: Altered reciprocal inhibition

Answer 28

When an overactive agonist decreases the neural drive to its antagonist.

Question 29

There are several contraindicated stretches. When would it be appropriate to use one of the contraindicated stretches with a client?

Answer 29

Some stretches are positions required for sports (such as hurdler stretch for track athletes and yoga positions). ## Footnote *For the general population, there are safer positions that can be used to stretch targeted muscles. For this reason, NASM recommends not using these stretches and finding a stretch that is both easier to perform and just as effective as the contraindicated list.*

Question 30

# True or False: DOMS means you are getting stronger.

Answer 30

False ## Footnote *DOMS is caused by microtears to the muscle from unaccustomed activity. It does not necessarily mean you are getting stronger.*

Question 31

When performing the static kneeling hip flexor stretch, in order to emphasize the TFL you should internally or externally rotate the rear leg?

Answer 31

Externally ## Footnote *Internally rotating the rear leg will put emphasis on the psoas.*

Question 32

# Define: Reciprocal inhibition

Answer 32

When an agonist gets a signal to contract, its antagonist gets an inhibitory signal allowing it to relax.

Question 33

A large percentage of the population needs to externally rotate their feet in order to squat with proper mechanics because they lack proper ankle flexibility. This is an example of what?

Answer 33

Relative Flexibility ## Footnote *The body cannot squat properly with feet in a normal stance. By externally rotating the feet, the body can perform a squat with the proper technique because you are decreasing the amount of ankle flexibility needed.*

Question 34

During an overhead squat, you observe your clients' knees moving inward. What are some examples of stretches to help correct this compensation?

Answer 34

* SMR of adductors and TFL * Static stretch of hamstrings ## Footnote *When a client's knees move inward, the adductors, hamstring (primarily the short head of the bicep femoris), and TFL are overactive.*

Question 35

# Define: Altered length-tension relationship

Answer 35

When a muscle's resting length is too long or short, reducing the amount of force production.

Question 36

During an overhead squat assessment, your client demonstrates an excessive forward lean caused by tight psoas. The tight psoas decreases the neural drive of the gluteus maximus. This is an example of?

Answer 36

Altered Reciprocal Inhibition

Question 37

What is a progression to using a foam roller?

Answer 37

Using a massage ball. ## Footnote *Massage balls have a smaller surface area and can be helpful for pinpointing pressure points.*

Question 38

# Fill in the blanks: Poor flexibility can lead to \_\_\_\_\_\_\_ \_\_\_\_\_\_\_, which is the tendency of the body to seek the path of least resistance.

Answer 38

Relative Flexibility

Question 39

What are the steps in a lengthening reaction?

Answer 39

1. Muscle is lengthened 2. Stretch reflex is activated 3. GTO senses tension and inhibits muscle spindle

Question 40

What is dynamic stretching?

Answer 40

A type of stretching that uses **force** and the body's **momentum** to take a joint through its ROM.

Question 41

When performing the static supine bicep femoris stretch, both shoulders should be where?

Answer 41

On the ground. ## Footnote *During this stretch, you should avoid bringing the torso toward the stretched leg.*

Question 42

# Fill in the blanks: Prolonged stimulation to the Golgi tendon organ provides an inhibited action to the muscle spindles within the same muscle. This phenomenon is also known as \_\_\_\_\_\_\_ \_\_\_\_\_\_\_\_.

Answer 42

Autogenic Inhibition

Question 43

How would you progress a prisoner squat as a dynamic warmup?

Answer 43

Add a calf raise at the top of the squat.

Question 44

According to the cumulative injury cycle, an adhesion will cause altered neuromuscular control which will then lead to what?

Answer 44

Muscle Imbalances

Question 45

# Fill in the blank: For each active stretch, you should hold the stretch for \_\_\_\_ seconds and repeat it how many times?

Answer 45

1-2 seconds, 5-10 repetitions