Chapter 14 Quiz: Flexibility Training Concepts
Which term best describes motion at the joint surface?
Arthrokinematics
What is the process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles?
Autogenic inhibition
What are two contraindications for self-myofascial techniques?
Cancer and bleeding disorders
What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise?
Contraindication
Flexibility training can reduce the risk of what three conditions?
Muscle imbalances, joint dysfunctions, and overuse injuries
If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize?
SMR/static stretching
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.
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
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 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
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 dynamic stretching?
1 set, 10 to 15 repetitions, 3 to 10 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
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 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
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 is a safe flexibility modification that you can recommend to a client who has varicose veins?
Gentle static stretching
What principle describes the nervous system's ability to recruit the correct muscles to perform movement?
Neuromuscular efficiency
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
Which term best describes observable movement of the limbs?
Osteokinematics
What should be the first step in a client's program after the assessment?
Designing the flexibility portion of the program
Mobility is a combination of which two musculoskeletal components?
Flexibility and joint ROM
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 two medical precautions for self-myofascial techniques?
Joint hypermobility and scoliosis
What concern should you have when prescribing flexibility exercises to a client with osteoporosis?
Osteoporosis is considered a contraindication to myofascial rolling.
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
Active and dynamic stretching utilize which physiological action?
Reciprocal inhibition
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
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