PFT6

Most clients require ____________ in order to properly perform any type of cardiorespiratory training.

Flexibility training may decrease the occurrences of...

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

Capability to be elongated or stretched

The combination of flexibility and the nervous systems ability to control this range of motion efficiently

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

The ability of the nervous system to properly recruit the correct muscles to produce force (concentrically), reduce force (eccentrically) and dynamically stabilize (isometrically) the body's structure in all three planes of motion.

Flexibility requires extensibility, which requires dynamic range of motion, which requires neuromuscular efficiency. This entire chain is referred to as ___________.

Dynamic functional flexibility is obtained by:

Predictable patterns of muscle imbalances that lead to decreased neuromuscular efficiency and tissue overload.

The process in which the kinetic chain seeks the path of least resistance during functional movement patterns

Widening of the stance and externally rotating the feet to decrease the amount of dorsiflexion at the ankle to perform a squat is an example of ...

when an overhead shoulder press is performed and an excessive lumbar extension is seen this is a result of

Caused by abnormal structural and functional efficiency of the kinetic chain (altered length-tension relationships, force couple relationships and arthrokinematics) and are alterations in the lengths of muscles surrounding a given joint

Muscle imbalances can be caused by:

Muscle imbalances result from

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional (decreases neural drive of) antagonist

A tight psoas (hip flexor) decreasing the neural drive of the gluteus maximus (hip extensor) is an example of

The neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover

when the psoas are tight it leads to reciprocal inhibition of the gluteus maximus. The result is increased force output of the synergists for hip extension to compensate for the weakened gluteus maximus which include:

Motion of the joints

A biomechanical and neuromuscular dysfunction leading to altered joint motion

Located in the muscles and tendons, these help to determine muscle balance and imbalance. these include the muscle spindles and Golgi tendon organ.

These are the major sensory organ of the muscle and are composed of microscopic fiblers that lie parallel to the muscle fiber. They are sensitive to change in length and rate of length change.

An individual whose knees adduct and internally rotate during an overhead squat would need not to stretch the ___________ but instead stretch the _________.

Individuals with protracted (rounded) shoulders need not stretch the _____ and the _____ (underactive) but rather stretch the overactive ________ that are pulling them into the rounded position

Located within the musculotendious junction (the point where the muscle and tendon meet) this organ is sensitive to changes in muscular tension and the rate of tension change

The process when neural impulses that sense tension is greater than the impulses that cause muscles to contract providing an inhibitory effect to the muscle spindles

Benefits of flexibility training

Consistently repeating the same pattern of motion which may place abnormal stress on the body. Not necessarily related to exercise, ie could be working on a computer.

Cumulative injury cycle

States that soft tissue models (rebuilds) along the lines of stress with an inelastic collagen matrix that forms in a random fashion

Three phases of flexibility training:

A phase of flexibility designed to improve muscular imbalances and altered joint motion. Uses principle of autogenic inhibition.

This form of flexibility is appropriate at the stabilization level of OPT (phase 1). Includes self-myofascial release (foam roll).

A phase of flexibility designed to improve the extensibility of soft tissue and increase meuromuscular efficiency by using reciprocal inhibition.

This form of flexibility uses self-myofascial release and active-isolated stretching techniques. Appropriate for the Strength Level (phase 2,3,4) of OPT

Example of this flexibility phase includes a supine straight leg raise, using the hip flexor and quads to raise the leg and hold it unsupported while the antagonist hamstring group is stretched

This phase of flexibility is integrated, multiplanar soft tissue extensibility with optimum neuromuscular control through the full range of motion. Movement without compensations.

This phase of flexibility uses self-myofascial release techniques and dynamic flexibility. Appropriate for Power Level (phase 5).

When a person is using self-myofascial release once a tender spot is found indicating hypertonicity what is the procedure?

When is a good time for self-myofascial release?

The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 20 seconds.

Static stretching should be used...

Examples of static stretching

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

An example is active supine biceps femoris stretch that is performed for 5-10 repetitions of each stretch and are held for 1-2 seconds each.

The active extension of a muscle that uses the force production of a muscle and the body's momentum to take a joint throught the full available range of motion

An example of this technique is performing one set of a prisoner squat for 10 repetions

Example of foam roll and static stretch technique and a strengthening exercise for knees moving inward

Example of a foam roll and static stretch technique and a strengthening exercise for feet turning out