Question | Answer |
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) |