Chapter 14 Quiz

What are the recommended training variables for dynamic stretching?

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

What is considered to be the mechanism of action with self-myofascial rolling?

Autogenic 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

What are two contraindications for self-myofascial techniques?

Cancer and bleeding disorders

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.

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

Davis's law

Researchers have found that myofascial rolling can decrease the effects of what condition after strenuous exercise?

Delayed-onset muscle soreness

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

Designing the flexibility portion of the program

Mobility is a combination of which two musculoskeletal components?

Flexibility and joint ROM

What type of exercise would be suggested to address overactive, shortened hamstrings?

Flexibility exercises

Which lower-body stretch is considered controversial and may be a risk for injury?

Inverted hurdler's stretch for hamstrings

What are the recommended training variables for active stretching?

1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions

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 pertinent information for the fitness professional to consider before prescribing flexibility exercises?

Any medical precautions or contraindications

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

The direct roller compression may create tissue relaxation and pain reduction in tissues by stimulating nerve receptors.

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

Mechanical and neurophysiological response

Which type of nerve receptor senses pain?

Nociceptor

Flexibility is defined as the following:

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

Which term best describes observable movement of the limbs?

Osteokinematics

What concern should you have when prescribing flexibility exercises to a client with osteoporosis?

Osteoporosis is considered a contraindication to myofascial rolling.

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

Pattern overload

What are two signs of a muscle being overstretched?

Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle

What are the recommended training variables for static stretching?

1 to 3 sets, hold each stretch for 30 seconds

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.

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 muscle spindle?

Sense the change in muscle length and the speed of length change

The lengthening reaction is often seen with what type of flexibility technique?

Static stretching

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.

Why is the shoulder stand yoga pose considered to be a controversial upper-body stretch?

This stretch provides excessive stress to the neck, shoulders, and spine.