Nasm Cpt 6

Front 1

Flexibility

Back 1

The normal extensibility of all soft tissues that allow the full range of motion of a joint

Front 2

Extensibility

Back 2

Capability to be elongated or stretched

Front 3

Dynamic range of motion

Back 3

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

Front 4

Neuromuscular efficiency

Back 4

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

Front 5

Dynamic functional flexibility

Back 5

Multiplanar soft tissue extensibility with optimal neuromuscular efficiency through the full range of motion

Front 6

Postural distortion patterns (movement compensations)

Back 6

Predictable patterns of muscle imbalances due to misalignment or malfunction of a link in the kinetic chain leading to decreased neuromuscular efficiency and tissue overload

Front 7

Relative flexibility

Back 7

The tendency of the body to seek the path of least resistance during functional movement patterns often due to poor flexibility

Front 8

Muscle imbalance

Back 8

Alteration of muscle length surrounding a joint caused by abnormal kinetic chain efficiency (altered length-tension, force-couple, arthrokinematics) in which some are overactive (forcing compensation) and others are underactive (allowing compensation)

Front 9

Muscle imbalance causes

Back 9

Altered reciprocal inhibition, synergistic dominance, arthrokinetic dysfunction, and overall decreased neuromuscular control

Front 10

Altered reciprocal inhibition

Back 10

Muscle problem caused by a tight agonist, which affects its functional antagonist resulting in muscle imbalances altering length-tension & force-couple relationships and producing synergistic dominance

Front 11

Synergistic dominance

Back 11

The neuromuscular phenomenon that occurs when synergists take over the function of (compensate for) a weak or inhibited prime mover leading to joint dysfunction, altered force-couple relationships and decreasing neuromuscular efficiency

Front 12

Arthrokinetic dysfunction

Back 12

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

Front 13

Arthrokinematics

Back 13

The motions of joints in the body

Front 14

Tight muscle results in:

Back 14

Overactive muscle on one side of a joint causes stretching of muscle spindles on other side causing those muscle's fibers to contract resulting in spasms or tightness; stretch the overactive muscle

Front 15

Autogenic inhibition

Back 15

The process when neural impulses that sense tension (GTO) is greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles; contracting muscle is inhibited by its own receptors causing it to relax and allowing stretching; primary principle in static stretching

Front 16

Muscle spindles

Back 16

Major sensory organ in the muscle; microscopic fibers parallel to muscle fibers; sensitive to change of and rate of change of muscle length; excitation causes muscle to contract

Front 17

Golgi tendon organ (GTO)

Back 17

Located in musculotendinous junction; sensitive to muscle tension and rate of tension change; excitation causes muscle to relax, preventing excessive stress

Front 18

Benefits of flexibility training

Back 18

Corrects muscle imbalance; increases joint ROM; decreases excess muscle tension; relieves joint stress; improves extensibility of musculotendinous junction; maintains normal functional length of all muscles

Front 19

Pattern overload

Back 19

Consistently repeating the same type of motion, which may place abnormal stresses on the body; from exercise or normal daily functions

Front 20

Cumulative injury cycle

Back 20

Poor posture or repetitive movements (pattern overload) create tissue trauma creating inflammation resulting in muscle spasm causing adhesions which alter neuromuscular control causing muscle imbalance causing more trauma

Front 21

Adhesions

Back 21

Knots in muscle soft tissue caused by microspasms due to inflammation from repetitive use or trauma; inelastic matrix reduces stretching ability of muscle; like scar tissue except crosses from one tissue to another

Front 22

Davis' law

Back 22

Soft tissue remodels (rebuilds) itself with an inelastic collagen matrix (adhesion) in a random fashion not in the line of the muscle fibers causing relative inflexibility; chronically shortened muscles or lengthened muscles become more so due to these adhesions

Front 23

Flexibility continuum

Back 23

Progressive nature of flexibility training- corrective static stretching- active isolated stretching- functional dynamic stretching

Front 24

Corrective flexibility

Back 24

Type of flexibility that improves muscle imbalances and altered joint motion using principles of autogenic inhibition; uses SMR & static stretching during stabilization phase of OPT

Front 25

Active flexibility

Back 25

This type of flexibility Improves extensibility of soft tissue and increases neuromuscular efficiency by using reciprocal inhibition; uses SMR & an isolated stretching technique; agonists & synergists move limb through full ROM while functional antagonists are stretched; used in strength levels of OPT

Front 26

Functional flexibility

Back 26

Integrated multiplanar soft tissue extensibility with optimum neuromuscular control through full ROM; movement without compensations; if compensating, need to regress; uses SMR & dynamic flexibility; power level of OPT

Front 27

Self-Myofacial Release (SMR)

Back 27

Stretching technique that focuses on neural and fascial systems; applying gentle force to adhesions alters muscle fibers from bundled to straighter alignment with direction of muscle; stimulates GTO creating autogenic inhibition decreasing muscle spindle excitation releasing hypertonicity of muscle

Front 28

Static stretching

Back 28

Passively taking a muscle to the point of tension and holding the stretch for a minimum of 20 seconds & 1-3 sets; uses autogenic inhibition allowing muscle to relax and stretch; contracting antagonist while stretching may reciprocally inhibit the muscle stretched allowing greater lengthening

Front 29

Active-isolated stretching

Back 29

Using agonists and synergists to dynamically move the joint into a range of motion; increases motor-neuron excitability creating reciprocal inhibition of the muscle being stretched; pre-activity warmup; hold 1-2 sec for 5-10 reps & 1-2 sets

Front 30

Dynamic stretching

Back 30

Active extension of a muscle using force production and momentum to move the joint through the full available ROM; pre-activity warmup of 1 set of 10 reps using 3-10 stretches

Front 31

Stretch/roll overactive for squat feet turn out

Back 31

Stretch/roll gastrocnemius/soleus, biceps femoris short head

Front 32

Stretch/roll overactive for squat knees moving inward

Back 32

Stretch/roll adductors, TFL/IT band, biceps femoris short head

Front 33

Stretch/roll overactive for squat LPC excessive forward lean

Back 33

Stretch/roll gastrocnemius/soleus, hip flexors, piriformis

Front 34

Stretch/roll overactive for squat LPC low back arch

Back 34

Stretch/roll hip flexors, latissimus dorsi, erector spinae

Front 35

Stretch/roll overactive for squat upper body arms fall forward

Back 35

Stretch/roll latissimus dorsi, teres major, pectoralis major/minor

Front 36

Stretch/roll overactive for push/pull shoulders elevating and forward head

Back 36

Stretch/roll upper trapezius/scalenes, levator scapulae

Front 37

Strengthen underactive for squat feet turn out

Back 37

Strengthen underactive medial gastroc & hamstring, single leg balance reach

Front 38

Strengthen underactive for squat knees move inward

Back 38

Strengthen underactive gluteus medius/maximus, vastus medialis oblique (VMO), tube walking

Front 39

Strengthen underactive for squat LPHC excessive forward lean

Back 39

Strengthen underactive anterior tibialis, gluteus maximus, erector spinae with ball squats

Front 40

Strengthen underactive for squat LPHC low back arching

Back 40

Strengthen underactive gluteus maximus, hamstrings, intrinsic core stabilizers with ball squats

Front 41

Strengthen underactive for squat upper body arms falling forward or for push/pull shoulders elevate

Back 41

Strengthen underactive mid/low trapezius, rhomboids, rotators cuff with squat to row or ball cobra

Front 42

Strengthen underactive for push/pull forward head

Back 42

Strengthen underactive deep cervical flexors by keeping head in neutral position during all exercises