Chapter 14 Quiz

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

Flexibility exercises

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

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.

Flexibility is defined as the following:

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

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

Neuromuscular efficiency

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

Designing the flexibility portion of the program

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

If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize?

SMR/static stretching

What is the neuromuscular phenomenon that occurs when a synergist muscle takes over for a weak or inhibited muscle?

Synergistic dominance

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

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

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

If a muscle is stretched too quickly, the muscle responds with an immediate contraction to stop the stretch. What is this specific action called?

Stretch reflex

The hamstring complex compensating for weakened hip extensors, which cannot produce force effectively, is an example of what key term?

Synergistic dominance

Why is the arching quadriceps stretch considered a controversial lower-body stretch?

The stretch provides excessive stress on the kneecap and other tissues in the front knee.

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 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

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

Altered reciprocal inhibition

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

Any medical precautions or contraindications

Mobility is a combination of which two musculoskeletal components?

Flexibility and joint ROM

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

Osteoporosis is considered a contraindication to myofascial rolling.

Active and dynamic stretching utilize which physiological action?

Reciprocal inhibition


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