Download NASM Chapter 7: Flexibility and Neuromuscular Efficiency - Exercises and Questions and more Exams Metabolic Nutrition in PDF only on Docsity!
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
