NASM Chapter 14 Study Guide

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

What is an example of a mechanism that can lead to muscle imbalance?

postural distortions

What are the two primary actions of the muscle spindle?

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

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

What are the recommended training variables for static stretching?

1-3 sets hold each stretch for 30 secs

What are the recommended training variables for active stretching?

1-3 sets, hold each stretch for 1-2 secs and repeat for 5-10 secs

What are the recommended variables for self-myofascial rolling?

1-3 sets, hold tender areas for 30 secs

Which type of nerve receptor senses pain?

Nociceptor

When performing a dumbbell biceps curl, the biceps brachii is considered the agonist (prime mover), and the triceps become the inhibited antagonist. What is this phenomenon called?

Reciprocal inhibition

Active and dynamic stretching utilize what physiological action?

Reciprocal inhibition