Flashcards
Chapter One: Integrated Flexibility
Flashcards do conjunto (34)
- 1Integrated Stretchingtechniques of self-myofascial methods along with assisted and self-stretching techniques designed and implemented after a comprehensive assessment of the myofascial system
- 2Flexibilitythe normal extensibility of soft tissues that allow the complete range of motion of a joint.
- 3Two Prominent Patterns that lead to poor flexibility and injury are:Pattern Overload and Cumulative Injury Cycle
- 4Pattern OverloadConsistantly repeating the same pattern of motion
- 5Benefits of Flexibility TrainingCorrect Imbalances
Improve ROM
Improve Extensibility
Improve Neuromuscular Efficiency - 6Four Types of Flexibility Training Include:Self-Myofascial Release
Static Stretching
Active Stretching
Dynamic Stretching - 7How does Self-Myofascial Release Work?mechanical and neurophysiological response influences tissue relaxation and decreases pain in the local and surrounding tissues.
This happens by activating sensory pathways of the central nervous system. - 8When should Self-Myodascial Techniques be applied?Before stretching because it may improve the effectiveness of other flexibility training techniques.
Or during the cool-down process to improve recovery from intense bouts of training. - 9What is Static Stretching?the process of slowly taking a muscle to the point of tension and holding the stretch for a specified time.
This combines low force with longer duration stretch times. - 10How long should you hold a Static Stretch?30-45 seconds
- 11Can static stretching impact strength and athletic performance?Yes! Static stretching performed acutely and in isolation can temporarily impair muscle power due to its relaxation response.
- 12When should static stretching be performed?On muscles that were identified as short and overactive in the assessment process.
- 13What is accepted doing static stretching in regards to performance?When static stretches are held for about 30 seconds and followed by dynamic activities as part of a comprehensive warm-up protocol, research has shown it does not impair athletic performance.
- 14What is active stretching?The process of using agonists, which are the prime movers, and synergists, which are the helper muscles, to dynamically move a joint into a range of motion.
- 15What does Active Stretching do?Increases motor neuron excitability, creating reciprocal inhibition of the muscle being stretched
- 16When should Active Stretching be used?Active isolated stretches are suggested for pre-activity warm-up prior to sports competition or high-intensity exercise
- 17When should Self-Myofascial Release and Static Stretching be used in regards to the OPT Model?Phase 1 of the OPT Model (Stabilization Endurance)
- 18When should Active Stretching be used in regards to the OPT Model?Phase 2of the OPT Model (Strength Endurance, Muscular Development, Maximal Strength)
- 19What is the difference between Static Stretching and Active Stretching?Static Stretching holds stretches for at least 30s.
Active Stretches hold stretches for 1-2s and do 5-10 reps of each stretch. - 20What is dynamic stretching?bodyweight exercises that stretch muscles throughout the movement pattern.
- 21When are dynamic stretches used?Often used in a specific warm-up protocol to mimic movements used during an exercise session or sport competition
- 22When are dynamic stretches used in regards to the OPT Model?Can be used in any of the 5 OPT Phases
- 23When should flexibility training be incorporated?In the warm-up or cool-down portion of a workout
- 24What is fascia?Connective Tissue that surrounds muscles and bones
- 25What is the Neurophysiological System?A physiological system dealing with the functioning of the nervous system.
- 26What is the Somatovisceral System?The part of the sensory system that responds to changes in internal body systems and organs.
- 27What is the human movement system (HMS)?The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems.
- 28What is Myofascia?The functional combination of both muscle and connective tissues.
- 29What is Structural Efficiency?The alignment of each segment of the human movement system, which allows posture to be balanced in relation to a person’s center of gravity.
- 30What is the Fascial System?A three-dimensional continuum of soft, collagen-containing, loose, and dense fibrous connective tissues that permeate the body providing functional structure and environment.
- 31What is Functional Efficiency?The ability of the neuromuscular system to recruit correct muscle synergies, at the right time, with the appropriate amount of force to perform functional tasks with the least amount of energy and stress on the human movement system (HMS).
- 32What is the Fascial System Model?The model of human movement that considers the interconnectivity and interaction of the fascial system throughout the body.
- 33What are Fascial Nets?The concept of the myofascial tensional network that describes the interconnectedness of specific chains of muscle and fascia located in different parts of the body as they relate to functional movement patterns.
- 34What is the importance of Hydration in muscles?Provides for oxygenation, nutrition, and elimination of waste or inflammation in tissues due to its mechanical sponge-like action.
Informações
- Descrição
- NASM Flexibility/Mobility Cert Flexibility/Mobility FlashCards sobre Chapter One: Integrated Flexibility, criado por Kalani I em 01-11-2022.
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- Kalani I
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