Nasm - Ch 7 - Flexibility Training Concepts

Front 1

Flexibility

Back 1

The normal extensibility of all soft tissues that allows the full ROM of a joint

Front 2

Extensibility

Back 2

Capability to be elongated or stretched

Front 3

Dynamic ROM

Back 3

The combination of flexibility and the nervous system's ability to control this ROM efficiently

Front 4

Neuromuscular efficiency

Back 4

The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion

Front 5

Human Movement System (HMS)

Back 5

AKA Kinetic Chain

Comprises the muscular, skeletal, and nervous systems

Front 6

Postural distortion patterns

Back 6

Predictable patterns of muscle imbalances. Patterns of dysfunction.

Front 7

Relative flexibility

Back 7

Altered movement patterns

The tendency for the body to seek the path of least resistance during functional movements

Front 8

Muscle imbalance

Back 8

Alteration of muscle length surrounding a joint

Can be caused by: postural stress, emotional stress, repetitive movement, poor training technique, lack of core strength, etc.

Front 9

Reciprocal inhibition

Back 9

The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place

Front 10

Altered reciprocal inhibition

Back 10

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist

Front 11

Synergistic dominance

Back 11

The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover

Front 12

Arthrokinetic dysfunction

Back 12

Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular commuication at the joint.

Front 13

Muscle spindles

Back 13

Major sensory organ of the muscle, composed of fibers that lie parallel to the muscle fiber. Sensitive to muscle length

FUNCTION: to help prevent muscles from stretching too far, or too fast.

Front 14

Golgi tendon organs

Back 14

Located within the musculotendinous junction -- the point where the muscle and the tendon meet. Sensitive to changes in muscular tension and the rate of tension change.

When excited, the GTO causes the muscle to relax, which prevents the muscle from being placed under too much stress

Front 15

Autogenic inhibition

Back 15

The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles

EXAMPLE: Foam rolling over a tender spot, hold for 30 seconds, release. The muscle relaxes = autogenic inhibition

Front 16

Pattern overload

Back 16

Consistently repeating the same pattern of motion, which may place abnormal stresses on the body

Front 17

Cumulative injury cycle

Back 17

Tissues trauma > inflammation > muscle spasm > adhesions > altered neuromuscular control > muscle imbalance

Front 18

Davis' Law

Back 18

States that soft tissue models along the lines of stress

Adhesions can begin to form permanent structural changes in the soft tissues.

Front 19

Flexibility continuum

Back 19

Corrective flexibility - SMR & static stretching

Active flexibility - SMR & active iso stretching

Functional flexibility - SMR & dynamic stretching

Front 20

Static stretching

Back 20

The process of passively taking a muscle to the point of tension and holding the stretch for 30+ seconds

Front 21

Active Isolated stretching

Back 21

The process of using agonists and synergists to dynamically move the joint into a ROM

Front 22

Dynamic stretching

Back 22

The active extension of a muscle, using force production and momentum, to move a joint through the full available ROM