NASM 7th ed, Chapter 14: Flexibility Training Concepts

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

Autogenic inhibition

When a muscle is held during a stretch for a prolonged period, the GTO is activated, which results in the muscle relaxing. What is this action called?

Autogenic inhibition

What describes the local mechanical effect that occurs from myofascial rolling?

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

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

Designing the flexibility portion of the program

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

Flexibility exercises

What are common tools used for self-myofascial techniques?

Foam rollers, handheld rollers, and massage balls

What are the recommended training variables for static stretching?

1 to 3 sets, hold each stretch for 30 seconds

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

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

Contraindication

Which principle states that soft tissue will model along the lines of stress?

Davis's law

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 self-myofascial rolling?

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

What is the timeframe when delayed-onset muscle soreness (DOMS) occurs after strenuous exercise?

24 to 72 hours after strenuous exercise

Davis's law describes what type of changes within the cumulative injury cycle?

Adhesions may begin to form structural changes in the soft tissue.

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

Altered reciprocal inhibition

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

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

Any medical precautions or contraindications

What term describes motion at the joint surface?

Arthrokinematics

What are two contraindications for self-myofascial techniques?

Cancer and bleeding disorders

Researchers have found that myofascial rolling can decrease the effects of what condition after strenuous exercise?

Delayed-onset muscle soreness

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

Inverted hurdler's stretch for hamstrings

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

Neuromuscular efficiency

Flexibility is defined as the following:

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

What are two medical precautions for self-myofascial techniques?

Joint hypermobility and scoliosis

What are the two physiological responses that can occur from myofascial rolling?

Mechanical and neurophysiological response

Which type of nerve receptor senses pain?

Nociceptor

Mobility is a combination of which two musculoskeletal components?

Flexibility and joint ROM

What is a safe flexibility modification that you can recommend to a client who has varicose veins?

Gentle static stretching

What is it called when an individual performs the same task repeatedly over time, which can lead to movement dysfunction?

Pattern overload

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

Plow pose

Susan's quadriceps have been identified as overactive. What type of flexibility training should be used first to help improve this muscle imbalance?

SMR and static stretching of the quadriceps

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 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

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

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

What 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.

Which physiological systems comprise the human movement system (HMS)?

The muscular, skeletal, and nervous systems

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 shoulder stand yoga pose considered to be a controversial upper-body stretch?

This stretch provides excessive stress to the neck, shoulders, and spine.

What are the steps in the cumulative injury cycle?

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

How is the concept of relative flexibility defined?

Altered movement patterns

Flexibility training can reduce the risk of what three conditions?

Muscle imbalances, joint dysfunctions, and overuse injuries

Active and dynamic stretching utilize which physiological action?

Reciprocal inhibition

What term describes the observable movement of the limbs?

Osteokinematics

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

Osteoporosis is considered a contraindication to myofascial rolling.

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

Postural distortions

What are two signs of a muscle being overstretched?

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

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