NASM Chapter 14 Flexibility Training Concepts

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

Davis's law

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?

Delayed-onset muscle soreness (DOMS)

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

False

Mobility is a combination of which two musculoskeletal components?

Flexibility and joint ROM

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

Inverted hurdler's stretch for hamstrings

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

30 seconds

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 The described phenomenon is called altered reciprocal inhibition. This occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.

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

Any medical precautions or contraindications

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

Synergistic dominance

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 The tensor fascia latae (TFL) is a small muscle on the lateral portion of the upper thigh just below the pelvis. This technique would be correct to SMR this muscle.

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 planes of motion

Extensibility

The ability to be elongated or stretched

Mobility

The ability to move freely, often described as flexibility plus joint range of motion

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

The flexibility portion

Flexibility

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

Relative Flexibility

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

Flexibility training can reduce the risk of what three conditions?

Muscle imbalances, joint dysfunctions, and overuse injuries

What principle describes the nervous system's ability to recruit the correct muscles to perform movement?

Neuromuscular efficiency A person with neuromuscular efficiency can recruit the correct muscles to perform movement.

Altered reciprocal inhibition

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

Autogenic inhibition

Prolonged Golgi tendon organ stimulation that provides an inhibitory action to muscle spindles located within the same muscle

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

1 to 3 sets, hold each tender area for 30 seconds The recommended training variables for self-myofascial rolling are performing 1 to 3 sets, holding each tender area for 30 seconds.

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?

Active stretching

What is the mechanism of action for active stretching?

Reciprocal inhibition

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

Self-myofascial techniques and static stretching

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

Static stretching The lengthening reaction is often seen with static stretching because static stretches are typically held long enough to provide the GTO time to override the muscle spindle.

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. The shoulder stand yoga pose places high stress on the neck, shoulders, and spine. It should be avoided in individuals with hypertension or a history of neck or spine injury.

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?

Tissue trauma and inflammation

What is the goal of dynamic stretching?

To prepare the body for more intense activity

TRUE OR FALSE? The mechanical effect of direct roller compression is the relaxation of the local myofascia by increasing local blood flow and reducing myofascial restriction and adhesions.

True