Chapter 4 Flexibility Training for Performance Enhancement (PES)
Sacopenia
A decrease in muscle fiber numbers
Cumulative injury cycle
A process whereby an injury will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, & muscle imblances.
Wolff's Law
Bone in a healthy person or animal will adapt to the loads it is placed under.
Joint mechanoreceptors
Located in joints throughout the fibrous capsule and ligaments and signal joint position, movement, and pressure changes
Golgi tendon organs
Located withing the musculotendinous junction, & are sensitive to tension, & rate of tension change.
Muscle Spindles
Major sensory organs of the muscle sensitive to change in length and rate of length change.
Causes of muscle imbalances
Muscle imbalances can be caused from postural stress to decreased recovery & delayed regeneration. Additional causes, pattern overload, poor technical skill, aging, lack of core strength, immobilization, cumulative trauma, & lack of neuromuscular control. These muscle imbalances result in altered reciprocal inhibition, synergistic dominance, arthrokinetic dysfuction, & decreased neuromuscular control.
Self-innervation & an abundant blood supply allow the connective tissue of the nerve to be very:
Pain sensitive
Davie's Law
Soft tissue models along the lines of stress
Arthrokinetic dysfunction
The biomechanical dysfunction in two articular partners that lead to abnormal joint movement (arthorikinematics) & proprioception
Endomysium
The innermost fascial layer that encases individual muscle fibers
Atrophy
The loss in muscle fiber size.
Epimysium
The outermost layer of muscle (fascia) binding entire fascicles together.
Rate coding
The rate at which any individual nerve fiber transmits impulses per unit of time.
Perimysium
The sheath that binds groups of muscle fibers into fasciculi.
Elasticity
The sping-like behavior of connective tissue that enables the tissue to return to its original shape or size when forces are removed.
Static stretching is contraindicated prior to all....
activities requiring maximal efforts unless muscle imbalances are present.
Optimal neuromuscular efficiency of the Human Movement System can exist only if...
all components (muscular, articular, & neural) function optimally and interdepently
When used in a warm-up, static stretching should be used only on ....
areas that the assessments have determined are tight/overactive.
Static stretching & sef-myofascial release forms of stretching use the principle of ______ to improve soft tissue extensibility.
autogenic inhibition
Connective tissue is primarily composed of elastic & ______ fibers.
collagenous
Static stretching is a form of _____.
corrective flexibility
A proper flexibility program would also require implementation of a....
corrective strengthening program to enhance range of motion.
When one segment in th Human Movement System is out of alignment & is not functioning optimally, predictable patterns of....
dysfunction develop & initiate the cumulative injury cycle.
Flexibility is the normal ______ of all soft tissues that allow full range of motion at a joint.
extensibility
Static stretching, if incorporated before a strength workout or as a warm-up prior to competition, should be....
followed by active-isolated &/or dynamic stretching to improve neuromuscular efficiency.
Active-isolated &/or dynamic stretching can be used as a warm-up by themselves....
if no muscle imbalances are present.
Each sarcomere is made up of _____, which includes overlapping thick (myosin) & thin (actin) contractile proteins.
myofilaments
Connective tissue surrounding neural tissue is self-innervated by the ____.
nervi nervorum
During the cool-down, static stretching should be used to return muscles to...
normal resting lengths focusing on the major muscles utilized during the workout.
The residual or permanent change in connective tissue length due to tissue elongation best describes.
plasticity
Proprioceptive neuromuscular facilitation/neuromuscular stretching techniques have been shown to...
provide an acute increase in range of motion & assist in teaching proper reciprocal inhibition & neuromuscular efficiency.
An integrated training & flexibility program can delay physical changes associated with aging such as muscle atrophy and _____.
soft tissue dehydration
Regardless of goal, always begin a flexibility program with movement assessments such as....
the overhead squat &/or the single-leg squat to help determine the muscles that need to be focused on in a flexibility program.
Slow deformation & imperfect recovery of connective tissue best describe.
viscoelasticity