NASM CH 14

Collagen matrix

A complex meshwork of connective tissue, including collagen proteins.

Cumulative Injury Cycle

A cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances.

Central nervous system

A division of the nervous system that includes the brain and spinal cord.

Golgi tendon organ (GTO)

A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change.

Contraindication

A specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.

static stretching

A type of stretch where the muscle is passively lengthened to the point of tension and held for a sustained amount of time.

active stretching

A type of stretching that uses agonists and synergists to dynamically move the joint into a range of motion; includes holding the stretched position for 1-2 seconds and repeating for 5-10 repetitions.

dynamic stretching

A type of stretching that uses the force production of a muscle and the body's momentum to take a joint through the full available range of motion.

Fascial system

A web of connecting fibers made of connective tissues that are found just under the skin.

reciprocal inhibition

Active and dynamic stretching utilize which physiological action?

Extensibility

Capability to be elongated or stretched

Pattern overload

Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury.

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

Flexibility is defined as the following:

Mechanical effect

Having a physical effect.

Neurophysiological effect

Having an effect on the nervous system.

Osteokinematic

Movement of a limb that is visible.

stretch reflex

Neurological signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening.

muscle spindle

Sensory receptors sensitive to change in length of the muscle and the rate of that change

Davis's law

States that soft tissue models along the line of stress.

controversial stretches

Stretches that have the potential for injury risk. Ex. inverted hurdler

False

TRUE OR FALSE? Static stretching, when performed for 30 seconds or less prior to every workout and followed by dynamic activities, impairs athletic performance.

Self-myofascial techniques

Techniques used for treating and breaking up adhesions of the fascia and the surrounding muscle tissues; examples include foam rolling or self-massage.

Neuromuscular efficiency

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

Myofascial

The body's connective tissue that includes muscles and fascia.

Range of motion (ROM)

The degree to which specific joints or body segments can move; often measured in degrees.

Arthrokinematics

The description of joint surface movement; consists of three major types: roll, slide, and spin.

Synergistic Dominance

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

Flexibility

The normal extensibility of soft tissues that allows for full range of motion of a joint.

Autogenic inhibition

The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.

Relative Flexibility

The process in which the body seeks the path of least resistance during functional movements.

Force-couple relationships

The synergistic action of multiple muscles working together to produce movement around a joint.

soft tissue

Tissue connecting, supporting, and surrounding bodily structures and organs.

Altered reciprocal inhibition

Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.

mobility

Optimal flexibility and joint range of motion; ability to move freely.

Delayed-onset muscle soreness (DOMS)

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Noiceptors

Pain receptors located in the skin and fascial connective tissues.

Postural distortion patterns

Predictable patterns of muscle imbalances.

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

What are the recommended training variables for active stretching?

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

What are the recommended training variables for dynamic stretching?

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

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

autogenic inhibition

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

To prepare the body for more intense activity

What is the goal of dynamic stretching?

reciprocal inhibition

What is the mechanism of action for active stretching?

30 seconds

What is the minimum duration for which a static stretch should be held?

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?

Active stretching

What is the term used to describe a type of stretching that uses agonists and synergists to dynamically move the joint into a range of motion?

Delayed-onset muscle soreness (DOMS)

What is the term used to describe the pain or discomfort that is often felt 24 to 72 hours after intense exercise or unaccustomed physical activity?

Self-myofascial techniques and static stretching

What should precede dynamic stretching if an individual possesses muscle imbalances?

Synergistic dominance

What term refers to the neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist)?

underactive

When a muscle is experiencing neural inhibition and limited neuromuscular recruitment.

lengthening reaction

When a muscle is lengthened, a cascade of neurological reactions occur that allows the muscle to be stretched.

Altered length-tension relationship

When a muscle's resting length is too short or too long, reducing the amount of force it can produce.

Reciprocal inhibition

When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.

overactive

When elevated neural drive causes a muscle to be held in a chronic state of contraction.

muscle imbalance

When muscles on each side of a joint have altered length-tension relationships.

24 to 72 hours after strenuous exercise

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

Davis's law

Which of the following states that soft tissue models along the line of stress?

the flexibility portion

Which portion of a client's exercise program should be designed first?

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

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

Arthrokinematics

Which term best describes motion at the joint surface?

Tissue trauma and inflammation

With regard to the cumulative injury cycle, current theory supports the idea that repetitive movements, such as long periods of poor posture, are believed to lead to which of the following?