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NASM Chapter 7: Flexibility and Neuromuscular Efficiency - Exercises and Questions, Exams of Metabolic Nutrition

A comprehensive overview of flexibility and neuromuscular efficiency concepts, including definitions, principles, and practical applications. It explores various stretching techniques, such as self-myofascial release, static stretching, and active-isolated stretching, and their impact on muscle extensibility and joint range of motion. The document also includes exercises and questions related to these concepts, making it a valuable resource for students and professionals in the field of fitness and exercise.

Typology: Exams

2024/2025

Available from 02/26/2025

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NASM Chapter 7 Latest Update Graded A
Flexibility ✔✔Refers to the ability to move a joint through its complete range of motion
Neuromuscular Efficiency ✔✔The ability of the nervous system and muscles to optimally
communicate with each other to produce and reduce forces and dynamically stabilize the body
Relative Flexibility ✔✔The process of the human body finding a way to accomplish an intended
movement, even if the muscles lack the flexibility to correctly perform it
Muscle Imbalances ✔✔occur when muscles on one side of a joint are either overactive or under
active, pulling the joint into a suboptimal position
Reciprocal Inhibition ✔✔Natural neuromuscular process that occurs between agonist and
antagonist muscles during all joint motions.
In order for the agonist to contract and shorten, the antagonist must relax and lengthen
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NASM Chapter 7 Latest Update Graded A

Flexibility ✔✔Refers to the ability to move a joint through its complete range of motion

Neuromuscular Efficiency ✔✔The ability of the nervous system and muscles to optimally communicate with each other to produce and reduce forces and dynamically stabilize the body

Relative Flexibility ✔✔The process of the human body finding a way to accomplish an intended movement, even if the muscles lack the flexibility to correctly perform it

Muscle Imbalances ✔✔occur when muscles on one side of a joint are either overactive or under active, pulling the joint into a suboptimal position

Reciprocal Inhibition ✔✔Natural neuromuscular process that occurs between agonist and antagonist muscles during all joint motions.

In order for the agonist to contract and shorten, the antagonist must relax and lengthen

When the agonist gets its neural signal to contract, the antagonist receives a signal to relax at the same time

Altered Reciprocal Inhibition ✔✔Caused by an overactive (tight) muscle, decreasing neural drive to its functional antagonist

Synergistic Dominance ✔✔Occurs when synergists take over function for a weak (underactive) prime mover

Cumulative Injury Cycle ✔✔A cycle of protection and repair that leaves the body in a reduced state of neuromuscular efficiency

Injury > tissue trauma > inflammation > muscle spasm > Adhesions (knots in muscle tissue) > Altered neuromuscular control > muscle imbalance

Autogenic Inhibition ✔✔The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles to relax

Consists of using a foam roll, massage ball, or similar device to locate knots in muscle

Static Stretching ✔✔The main corrective flexibility technique, should be reserved only for muscles identified as short and/or overactive during the assessment process

Increases tissue extensibility

Active-Isolated Streching ✔✔Works to reduce any latent tightness from previous workouts ensure full range of motion continues to be maintained.

Same exercises as static stretching, but instead of long holds, the client hold each stretch for 1- seconds and repeat for 5-10 repetitions

Increases joint range of motion

Functional Flexibility ✔✔Uses dynamic stretching techniques: instead of classic stretching, bodyweight exercises that take joint through their full range of motion are used

This not only primes muscle extensibility like active-isolated stretching does, but it also activates the primer mover muscles all throughout the body

Optimally warms up clients for Power Level work or prior to athletic competition

Because of its more intense nature, it can be used as both the flexibility and cardiorespiratory warm-up portions of a workout

Extensibility ✔✔Capability to be elongated or stretched

Dynamic Range of Motion ✔✔The combination of flexibility and the nervous system's ability to control this range of motion efficiently

Postural Distortion Patterns ✔✔Predictable patterns of muscle imbalances

Arthrokinematics ✔✔The motion of joints in the body

Arthrokinematic Dysfunction ✔✔Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint

Dynamic stretching uses which of the following concepts to improve soft tissue extensibility? ✔✔Reciprocal inhibition

If a client demonstrates an excessive forward lean during the overhead squat assessment, which of the following muscles should be stretched during the client's warm-up? ✔✔Hip flexor complex

Daniel is foam-rolling the piriformis after a workout. What step should he take when he encounters a tender spot? ✔✔Hold the spot for 20-30 seconds

What should an individual do when they identify a tender spot in their muscle tissue during a SMR? ✔✔Hold it w/ no movement

During a static postural assessment, a personal trainer observes that a client has pronated feet, as well as adducted and internally rotated knees. Which muscles would he or she expect to be shortened? ✔✔Adductors

A client is currently training in the Hypertrophy Phase of the OPT model. Which phase of the flexibility continuum would be the most appropriate? ✔✔Active

Which of the following clients would use active-isolated stretching during a warm-up? ✔✔Strength Level client

What term refers to the simultaneous contraction of one muscle and the relaxation of its antagonist? ✔✔Reciprocal Inhibition

Alan is utilizing self-myofascial release for his corrective flexibility protocols. Where should the foam roll be placed for the latissimus dorsi? ✔✔Under the arm

Dynamic stretching improves soft tissue extensibility by using which of the following? ✔✔Reciprocal Inhibition

What is used to increase the extensibility of soft tissues through both autogenic inhibition and reciprocal inhibition? ✔✔Static Stretching

Which of the following exercises is also a dynamic stretch? ✔✔Single-leg squat touchdown

When performing the static latissimus dorsi ball stretch, which of the following is a correct body position? ✔✔Posteriorly rotated pelvis

Which of the following is true about dynamic stretching? ✔✔It should be performed at a controlled speed

Internally rotating the back hip during the active kneeling hip flexor stretch places a greater stretch on which of the following muscles? ✔✔Psoas

Contracting the glutes while performing a static standing TFL stretch will cause which of the following effects? ✔✔Reciprocal inhibition of the TFL