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NASM Chapter 7

NASM CPT4 - Chapter 7

QuestionAnswer
What is the role of the golgi tendon organ when pressure or tension is applied? Sends a message back up to the brain to tell the muscles to relax
When is static stretching performed? After SMR, once the knot is released and the muscle has calmed down
How long do you move into the static stretch? Until you feel the first point of tension, then hold for 30 sec
How long do you move into an active stretch? Move into and hold for 1-2 seconds, complete 5-10 reps
Why is active flexibility used during phase 3 of the OPT model? It is assumed the client's deconditioned state, flexibility and posture has improved. Now it's time to use the length and get ready for stronger movements.
Define dynamic stretching Active extension of a muscle using force production and momentum to move through a full range of motion and higher speeds
What is autogenic inhibition? Muscle is getting inhibited or silenced by its own receptor
At what stage of the flexibility continuum has a cleint been able to develop higher, more realistic speed regarding flexibility? Functional flexibility
During which stage of flexiblity training does the client use the established muscle length for full range of motion? Active flexiblity
Once the client has adressed or corrected the muscle imbalances and is conditioned better, what stage of flexiblity is next? Active flexibility
What are some exercises that can be used for dynamic flexibility training? Prisoner squats Tube walking Single leg squats
When feet turn out during assessments and the medial gastrocnemius, medial hamstring complex or gracelious are probable underactive muscles, what exercises can help? Single leg balance reach
What stretches can be recommended when feet turn out? SMR - gastrocnemuis, soleus, hamstrings Gastrocnemius stretch Supine hamstring stretch
What causes postural imbalances? Sedentary lifestyles Repetitive movements Advancements in technology
What is flexibility? Ability to move a joint through it's complete range of motion
What dictates a joint's range of motion? Extensibility of soft tissues surrounding the joint
What muscles must move together and create neuromuscular efficienty or dynamic range of motion during cable pulldowns? Latissimus dorsi (agonist) Mid/lower traps, rhomboids (synergists) Rotator cuff (stabilizer)
Sitting for long periods of time can cause what issues? Tight hip flexors Anterior pelvic tilt Excessive forward lean during squatting movements
Explain the cummulative injury cycle Tissue trauma leads to inflammation Inflammation leads to muscle spasms Muscle spasms cause adhesions Adhesions or knots lead to altered neuromuscular control which causes muscle imbalances
Poor posture and repetitive movements create dysfunction in the body's connective tissue. Left untreated the cummulative injury cycle can cause what? Adhesions in soft tissue Relative flexibility Altered length tension relationships Altered force couple relationships
Which level of flexiblity uses SMR and dynamic stretching? Functional flexibility
Which level of flexibilty uses SMR and static stretching? Corrective flexibility
Which level of flexibility uses SMR and active isolated stretching? Active flexibility
Define flexibility The normal extensiblity of all soft tissures that allows full range of motion of a joint
What causes poor flexiblity? Repetitive motion Injury Daily functioning
What is relative flexibility? The tendency of the body to take the path of least resistance during functional movement patterns
Relative flexiblity leads to what? Muscle imbalances
What is altered reciprocal inhibition? Concept of muscle inhibition caused by tight agonist which inhibits its functional antagonist. Other muscles are then recruited to do the work, creating synergistic dominance.
What are the three levels of flexibilty training? Corrective Active Dynamic
What is synergistic dominance? When synergists take over function for a weak or inhibited prime mover. (A neuromuscular phenomenon that occurs when an inappropriate muscle takes over for a weak or inhibited prime mover)
Created by: txdc48