NASM 7th edition Chapter 14

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 static stretching?

1 to 3 sets, hold each stretch for 30 seconds

Flexibility is defined as what?

A normal extensibility of soft tissues that allows for complete range of motion

Which statement best describes the concept of relative flexibility?

Altered movement patterns

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

Autogenic inhibition

What are two contradictions 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 myofascial relaxes the tissues by increasing local blood flow and reducing myofascial restrictions and adhesions.

What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise?

Contraindication

What should be the first step in a clients program after the assessment?

Designing the flexibility portion of the program

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

Flexibility exercises

What are two medical precautions for self myofascial techniques?

Joint hyper mobility and scoliosis

What are two physiological responses that occur from myofascial rolling?

Mechanical and Neurophysiological response

Flexibility can reduce the risk of what three conditions?

Muscle and balances, joint dysfunction,, and overuse injuries

Which physiological systems comprise the human movement system?

Muscular, skeletal, and nervous system

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

Neuromuscular efficiency

Which type of nerve receptor since his pain?

Nociceptor

When performing a dumbbell biceps curls, the biceps brachii is considered the agonist and the triceps become the inhibited antagonist. What is this phenomenon called?

Reciprocal inhibition

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

SMR/static stretching

What are two primary actions of the Golgi tendon organ?

Since change muscle tendon tension and speed of tension change

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

Synergistic dominance

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

Synergistic dominance

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

Tensor Fascia latae

What statement best describes the neurophysiological Affect that occurs from myofascial rolling?

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

What 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 steps in the cumulative injury cycle?

Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, muscle imbalance

What concerns and you have one prescribing flexibility exercises to a client with osteoporosis?

Osteoporosis is considered a countraindication to myofascial rolling

Which upper body yoga stretch is considered controversial and may be at risk for injury?

Plow pose

What are two signs of a muscle being overstretched?

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