chapter 14, nasm

Susan's quadriceps have been identified as overactive. What type of flexibility training should be used first to help improve this muscle imbalance?

SMR and static stretching of the quadriceps

What are the two primary actions of the Golgi tendon organ?

Sense change in muscle-tendon tension and speed of tension change

Which muscle would you be targeting for SMR if you placed the roller along the front and slightly lateral (outside) part of the upper thigh (just below the pelvis)?

Tensor fascia latae

Why is the hurdler's stretch considered to be a controversial lower-body stretch?

The stretch provides excessive stress to the inside of the knee.

What are the recommended training variables for dynamic stretching?

1 set, 10 to 15 repetitions, 3 to 10 exercises

What are the recommended training variables for self-myofascial rolling?

1 to 3 sets, hold each tender area for 30 seconds

Which answer best represents the timeframe when delayed-onset muscle soreness (DOMS) occurs after strenuous exercise?

24 to 72 hours after strenuous exercise

Davis's law describes what type of changes within the cumulative injury cycle?

Adhesions may begin to form structural changes in the soft tissue.

What key term would best describe an overactive hip flexor complex decreasing neural drive to the hip extensor complex?

Altered reciprocal inhibition

Your client Ethan presents with an overactive/shortened quadriceps group, which is causing the hamstrings to be underactive/lengthened. What is this phenomenon called?

Altered reciprocal inhibition

What is the process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles?

Autogenic inhibition

Which statement best describes the local mechanical effect that occurs from myofascial rolling?

Compression to the local myofascia "relaxes" the tissues by increasing local blood flow and reducing myofascial restrictions and adhesions.

Flexibility is defined as the following:

Normal extensibility of all soft tissues that allows for complete range of motion

Active and dynamic stretching utilize which physiological action?

Reciprocal inhibition

Which principle states that soft tissue will model along the lines of stress?

Davis's law

What should be the first step in a client's program after the assessment?

Designing the flexibility portion of the program

What are the two physiological responses that can occur from myofascial rolling?

Mechanical and neurophysiological response

What is it called when an individual performs the same task repeatedly over time, which can lead to movement dysfunction?

Pattern overload

What is an example of a mechanism that can lead to muscle imbalance?

Postural distortions