NASM: Chapter 14 - Flexibility Training Concepts

The normal extensibility of all soft tissues that allows the full range of motion of a joint.

A tissue’s capability to be elongated or stretched.

ROM is determined by the normal extensibility of all soft tissues surrounding the joint.

True

1. Genetics

2. Connective Tissues Elasticity

3. Composition of tendons or skin surrounding the joint

4. Joint Structure

5. Strength of opposing muscle groups

6. Body composition

7. Sex

8. Age

9. Activity Level

10. Previous injuries or existing medical conditions

11. Repetitive Movements (pattern overload)

The ability of the nervous system to recruit the correct muscles (agonists, antagonists, synergists, and stabilizers) to produce force (concentrically), reduce force (eccentrically), and dynamically stabilize (isometrically) the body’s structure in all three planes of motion.

The combination of flexibility and the nervous system’s ability to control this range of motion efficiently.

1. Agonist

2. Antagonist

3. Stabilizer

4. Stabilize

Muscle groups moving together to produce movement around a joint.

Predictable patterns of muscle imbalances (poor static and dynamic posture).

The tendency of the body to seek the path of least resistance during functional movement patterns (altered movement patterns).

Alteration of muscle length surrounding a joint.

1. Postural Stress

2. Emotional Duress

3. Repetitive Movement

4. Cumulative Trauma

5. Poor Training Technique

6. Lack of Core Strength

7. Lack of Neuromuscular Efficiency

The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place.

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.

The neuromuscular phenomenon that occurs when the inappropriate muscles take over the function of a weak or inhibited prime mover.

The motions of joints in the body.

Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint.

• Receptors sensitive to change in length of the muscle and the rate of that change.

• The major sensory organ of the muscle and are composed of microscopic fibers that lie parallel to the muscle fiber.

To help prevent muscles from stretching too far or too fast.

The spindles of the lengthened muscle are stretched.

• The process by which neural impulses that sense tension are greater than the impulses that cause a muscle to contract, providing an inhibitory effect to the muscle spindles.

• “Turning off the muscle”

• Static stretching causes autogenic inhibition.

• Receptors sensitive to change in tension of the muscle and the rate of that change.

• Located within the musculotendinous junction (the point where muscle and tendon meet).

GTO stimulation causes the muscle to relax, which prevents the muscle from being placed under excessive stress, which could possibly result in injury.

Consistently repeating the same pattern of motion, which may place abnormal stresses on the body.

1. Correcting Muscle imbalances

2. Increasing joint range of motion

3. Decreasing the excessive tension of muscles

4. Relieving joint stress

5. Improving the extensibility of the musculotendinous junction

6. Maintaining the normal functional length of all muscles

7. Improving neuromuscular efficiency

8. Improving function

A principle that states soft tissue models along the lines of stress.

Cumulative Injury Cycle ---> Tissue Trama ---> Inflammation ---> Muscle Spasm ---> Adhesions ---> Altered Neuromuscular Control ---> Muscle Imbalance ---> Cumulative Injury

The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.

The active extensions of a muscle, using force production and momentum, to move the joint through the full available range of motion.

The process of using agonists and synergists to dynamically move the joint into a range of motion.

Autogenic inhibition or reciprocal inhibition (depending on how the stretch is performed)

1 - 3 sets

| Hold each stretch for 30 seconds

Reciprocal inhibition

Reciprocal inhibition

1 - 2 sets

| Hold each stretch for 1 - 2 seconds for 5-10 repetitions

1 - 2 sets
10 - 15 repetitions
3 - 10 exercises

1. Gastrocnemius stretch

2. Kneeling hip flexor stretch

3. Standing adductor stretch

4. Pectoral wall stretch

1. Active supine biceps femoris stretch

2. Active kneeling quadriceps stretch

3. Active standing adductor stretch

4. Active pectoral wall stretch

1. Prisoner Squats

2. Multiplanar Lunges

3. Single-Leg Squat Touchdowns

4. Tube Walking

5. Medicine Ball Lift and Chop