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Define: Neuromuscular Efficiency ✔✔The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergisticilly to produce, reduce, and dynamically stabilize the entire kinetic chain in all three plains of motion
Define: Postural Distortion Patterns ✔✔Predictable patterns of muscle imbalances
Define: Relative flexibility ✔✔The tendancy of the body to seek the path of least resistance during functional movement patterns ( if the muscles are lengthened, inelastic connective tissue fibers acts as road blocks, preventing the muscle fibers from moving properly. This causes alterations in normal tissue extensibility and causes Relative Flexibility)
What are the three causes of Muscle imbalances? ✔✔Altered reciprocal inhibition, synergistic dominance, arthrokinematic dysfunction
Define: Reciprocal inhibition ✔✔Simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to occur.
Give and example of reciprocal inhibition. ✔✔During a bicep curl the biceps contract and as a result of reciprocal inhibition, the tricep head relaxes (the antagonist)
Define: Altered Reciprocal inhibition ✔✔The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.
What does altered reciprocal inhibition lead to? ✔✔It alters force couple relationships, produces synergistic dominance, and leads to the development of faulty movement patterns
Define: Synergistic dominance ✔✔Occurs when synergists take over as prime movers due to weak or inhibited prime movers
Define: Arthrokinetic Dysfunction ✔✔altered forces at the join that result in abnormal muscular activity and impaired neuromuscular communication at the joint
When assessing flexibility dysfunction always stretch the (BLANK) muscles? ✔✔Overactive
Which phase of the OPT model would one use active stretching? ✔✔Strength level, phases 2, 3, 4
Which techniques does active flexibility training use? ✔✔Self-myofascial release, active isolated stretching.
What is the technique for active isolated stretching? ✔✔Active-isolated stretching uses agonists and synergist to move a limb through an entire range of motion while simultaneously stretching the antagonist
Which phase of the OPT model would one use functional flexibility techniques? ✔✔Power
What are the techniques for Functional Flexibility training? ✔✔Self-myofascial release, dynamic stretching
What is the technique for Dynamic Stretching? ✔✔requires integrated, multiplanar movements with optimal neuromuscular control, through full range of motion without compensations
When using Self myofascial techniques how long should you hold the stretch on the 'tendor' spots? ✔✔30 seconds
Within the flexibility continuum, what are some Self-Myofascial examples? ✔✔SMR: Gastrocnemius/soleus
SMR: adductors
SMR: Latissimus Dorsi
What are some Static stretching locations for a client using corrective flexibility? ✔✔static Gastrocnemius/soleus stretch
static adductor stretch
static Latissimus Dorsi stretch
What are some Self-myofascial examples for a client that has progressed to active flexibility?. ✔✔SMR: adductors
SMR: latissimus dorsi
SMR: thoracic spine
What are some active-isolated stretching examples? ✔✔Active Standing adductor stretch
Active-isolated stretching uses which mechanism of action? ✔✔Reciprocal inhibition
When performing active stretches, what are the acute variables? ✔✔1-2 sets, hold each stretch for 1-2 seconds for 5-10 reps
Dynamic stretching uses which mechanism of action? ✔✔Reciprocal inhibition
What are the acute variables for dynamic stretching? ✔✔1 set 10 reps, 3-10 exercises
What are the five controversial stretches? ✔✔Inverted hurdler's stretch - Do not do if client has history of (knee and low back pain)
Plow- Do not do if (neck or back pain)
Shoulder Stand - Do not do if client has history of (hypertension neck or low back pain)
Straight-leg toe touch - Do not do if client has history of (herniated discs or nerve pain that runs in the back of leg)
Arching quadriceps - Do not do if client has history of (knee injury)
What is the counter clockwise order to the Cumulative Injury Cycle? ✔✔1. Tissue Trama
- Inflammation
- Muscle Spasms
- Adhesions (knots)
- Altered neuromuscular control
- muscle imbalance
===== Cumulative Injury Cycle
