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NASM CPT: Ch.7 2013
Flexibility Training Concepts
| Question | Answer |
|---|---|
| What are the 4 stages of postural distortion patterns? | Muscle imbalances -> poor posture -> improper movement -> injury |
| What are predictable patterns of muscle imbalances called? | Postural patterns of muscle imbalances |
| What is the tendency of the body to seek the path of least resistance during fuctional movement patterns? | Relative Flexibility |
| What is the ability to move a joint through its complete range of motion? | Flexibility |
| What is dynamic ROM? | Optimal control of movement throughout a joints entire ROM. |
| The ability for the nervous system to recuit the correct muscles to produce force, reduce force, and dynamically stabilize the bodys structure in all three planes of motion. | Neuromuscular Efficiency |
| Altered movement patterns when the body seeks the path of least resistance is called? | Relative Flexiblity |
| Alterations in the lengths of muscles surrounding a given join in which some are overactive and others may be under active. | muscle imbalance |
| What are some of the reasons for muscle imbalances? | Postural stress, emaitional duress, repetitive movement, cumulative trauma, poor training technique, lack of core strength, lack of neuromuscular efficiency |
| Simultaneous relaxation of one muscle and the contraction of its antagonist is called . . . | Reciprocal Inhibition |
| This occurs when synergists take over function for a weak or inhibited prime mover. The result is faulty movement patterns. | Synergistic Dominance |
| What is the motion of the joints of the body? | Arthrokinematics |
| Nueromuscular dysfunction leading to altered joint motion. | Arthrokinetic Dysfunction |
| Where are golgi tendon organs located? | In the musculotendinous juction (or the point where the muscle and the tendon meet), |
| This phenomenon occurs when the neural impulses sensing tension are greater than the impulses causing muscle contraction. | Autogenic Inhibition: used in flexibility training. |
| What is consistently repeating the same pattern of mtion, such as baseball pitching which with time places abnormal stresses on the body? | Pattern Overload |
| What is the repair process that the body initiates when it has poor posture and repetitive movements? | Cumulative injury cycle |
| What are the stages of the cumulative injury cycle? | 1. tissue trauma, 2. inflammation, 3. muscle spasm, 4. adhesions, 5. altered neuromuscular control, 6. muscle imbalance |
| What law states that soft tissue models along the line of stress? | Davies Law |
| What are the 3 types of flexibility training? | Corrective, Active and Functional |
| Which type of flexibility training increases joint ROM? | Corrective, improves muscle imbalances and altered joint motion by using myofascial release and static stretch - level one on OPT model |
| Which type of flexibility uses self-myofascial release by using reciprical inhibition? | ACtive Flexiblity, improvesthe extensibility of soft tissue and increases neuromuscular efficiency by using self-myofascial release and active-isolated stretching - level 2,3,4 of OPT model |
| Which type of flexibility training uses self myofascial release and dynamic stretching? | Functional- level 5 |
| What is the fascial system of the body? | The fibrous tissue that surrounds and separates muscle tissue. |
| What type of stretching passively takes a muscle to the point of tension and holds the stretch for a minimun of 30 seconds? | Static |
| What type of stretch uses muscles to move the joint into a range of motion? | Isolated Active stretch |
| What type of stretch uses the force production of a muscle and the bodys momentum to take a joint through the full available range of motion? | Dynamic - hip swings, medicine ball rotations |
| When you check the feet from the anterior view, they are turned out! What muscles are probably overactive? | Soleus, Lateral gastrocnemius and Biceps Femoris (short head). |
| When you check the knees from the anterior view, they move inward. Which muscles are likely overactive? | Adductor complex, Biceps Femoris short head, Tensor Fascia Latae, Vastus lateralis |
| What exercise will help with feet that are turning out? | Single leg balance reach |
| Which exercise will help with knees that are turning inward? | tube walking: side to side |
| You look at your client from the lateral view and there is an excessive inward lean from the hips. Which muscles are overactive? | Soleus, Gastrocnemius, hip flexor complex, abdominal complex, abdominis, external obliques |
| You look at your client from the lateral view and his/her low back arches. Which muscles are overactive? | Hip Flexor complex, Erector spinae, Latissimus dorsi |
| Which exercise will help with extensive forward lean (upper cross)? | Quadruped arm/opposite leg raise Ball wall squats |
| Which exercise will help with Low back arches? | Quadruped arm/opposite leg raise, and wall squats |
| From the lateral view, you look at the client and notice arms falling forward. Which exercise will help? | Squat to row |
| Which exercise will help with a client who has elevated shoulders when doing the pushing and pulling assessment? | Ball Cobra |
| Which exercise will help with a client whose head protrudes forward? | Chin tuck (keep head in a neutral position during all exercises). |
| Which muscles are overactive as seen when the arms are falling forward? | Latissimus Dorsi, Teres major, Pectoralis Major |
| What muscles are overactive when the shoulders are elevated? | Upper trapezius, sternocleidomastoid, levator scapulae |
| Which muscles are overactive when the head protrudes forward? | Upper trapezius, sternocleidomastoid, levator scapulae |
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