Issa Flexibility

Front 1

Flexibility

Back 1

the range of motion around a joint

Front 2

range of motion ROM

Back 2

The movement of a joint from full flexion to full extension.

Front 3

Actin

Back 3

long thin contractile filament s

Front 4

Myosin

Back 4

short thick contractile filaments

Front 5

Z lines

Back 5

any of the dark bands across striated muscle fiber that mark the junction of filaments in adjacent srcomeres

Front 6

Sarcomere

Back 6

A structural unit of a myofibril in striated muscle, consisting of a dark band and the nearer half of each adjacent pale band.

Front 7

Sarcoplasmic Reticulum

Back 7

The specialized endoplasmic reticulum of cardiac muscle and skeletal striated muscle that functions especially as a storage and release area for calcium.

Front 8

Sarcolemma

Back 8

The fine transparent tubular sheath that envelops the fibers of skeletal muscles

Front 9

Endomysium

Back 9

A wispy layer of areolar connective tissue that ensheaths each individual myocyte (muscle fiber, or muscle cell).

Front 10

Golgi Tendon Organ GTO

Back 10

Proprioceptors located at the junction of muscles and tendons that pick up messages of excess stress on the muscle and cause the brain to shut off muscle contraction.

Front 11

Pacinian Corpuscles

Back 11

An encapsulated ending of a sensory nerve that acts as a receptor for pressure and vibration.

Front 12

Muscle Spindle

Back 12

Sensory receptors within the belly of a muscle that primarily detect changes in the length of this muscle

Front 13

Chondromalcia Patellae

Back 13

An inflammation of the underside of the patella and softening of the cartilage.

Front 14

Joint Specificity

Back 14

The joint-specific nature of flexibility training does not necessarily mean that all joints must be targeted with flexibility exercises. For example, a flexibility training program for the hips will not improve flexibility in any other joint. As a way of maximizing training efficiency, flexibility training can be prioritized toward joints that are most in need.

Front 15

Position and Speed Specificity

Back 15

For maximum effectiveness, stretching exercises must be very similar in form and speed to the skill you are trying to improve. For example, slow, static stretching will not improve high and fast kicking movements nearly as well as dynamic stretching movements will. Conversely, dynamic stretching methods have limited ability to improve a static skill, such as a split on the floor.

Front 16

Resistance Training Specificity

Back 16

Properly conceived resistance training programs can have a beneficial effect on joint flexibility levels. In fact, whatever your level of flexibility, the primary concern is that there be adequate strength throughout the joint’s full ROM. Two key points are to perform resistance exercises through the involved joint’s full ROM and to work antagonist pairs of muscles equally.

Front 17

Thixotrophy

Back 17

A time-dependent shear thinning property. Certain gels or fluids that are thick (viscous) under static conditions will flow (become thin, less viscous) over time when shaken, agitated, or otherwise stressed (time dependent viscosity).

Front 18

Delayed Onset Muscle Soreness DOMS

Back 18

The pain and stiffness experienced in muscles several hours to days after unaccustomed or strenuous exercise.

Front 19

Static Stretching

Back 19

stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds

Front 20

Dynamic Stretching

Back 20

A form of stretching beneficial in sports utilizing momentum from, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one’s static-passive stretching ability.

Front 21

Proprioceptive Neuromuscular Facilitation
PNF

Back 21

A set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion with the ultimate goal being to optimize motor performance and rehabilitation

Front 22

Contract-Relax CR Method

Back 22

A method of stretching that is performed with a partner who carefully provides resistance for the muscle being stretched, prior to actually stretching it.

Front 23

Contract Antagonist-Relax CA Method

Back 23

A method of stretching that facilitates an increase in muscle length through a maximum isometric contraction of the antagonist, immediately prior to a static stretch of the agonist.

Front 24

Reciprocal Innervation

Back 24

Innervation so that the contraction of a muscle or set of muscles (as of a joint) is accompanied by the simultaneous inhibition of an antagonistic muscle or set of muscles

Front 25

Rolfing

Back 25

A massage technique aimed at the vertical realignment of the body and therefore deep enough to release muscular tension at skeletal level. It can contribute to the relief of long-standing tension and neuroses.

Front 26

Fascial Stretching

Back 26

system of table-based assisted stretching, focusing on the fascia and joint capsule as the key elements in achieving optimal flexibility, strength, performance and pain relief.

Front 27

Self-Myofascial Release
SMR

Back 27

A soft tissue therapy for the treatment of skeletal muscle immobility and pain. This alternative medicine therapy aims to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles.

Front 28

Autogenic Inhibition

Back 28

Refers to a reduction in excitability of a contracting or stretched muscle, that previously had been solely attributed to the increased inhibitory input arising from the Golgi tendon organs within the same muscles.

Front 29

Active ROM

Back 29

The range of movement through which an individual can actively (without assistance) move a joint using the adjacent muscles.

Front 30

Passive ROM

Back 30

Therapist or equipment moves the joint through the range of motion with no effort from the patient.