Chapter 14 Quiz
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
