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NASM 7th Ed, Chapter 14: Flexibility
Training Concepts with Certified
Solutions
What should be the first step in a client's program after the assessment?
Designing the flexibility portion of the program
Flexibility is defined as the following:
Normal extensibility of all soft tissues that allows for complete range of motion
Mobility is a combination of which two musculoskeletal components?
Flexibility and joint ROM
How is the concept of relative flexibility defined?
Altered movement patterns
Which physiological systems comprise the human movement system (HMS)?
The muscular, skeletal, and nervous systems
What is an example of a mechanism that can lead to muscle imbalance?
Postural distortions
Your client Ethan presents with an overactive/shortened quadriceps group, which is causing the hamstrings to be underactive/lengthened. What is this phenomenon called?
Altered reciprocal inhibition
What is the neuromuscular phenomenon that occurs when a synergist muscle takes over for a weak or inhibited muscle?
Synergistic dominance
What term describes the observable movement of the limbs?
Osteokinematics
What term describes motion at the joint surface?
Arthrokinematics
What principle describes the nervous system's ability to recruit the correct muscles to perform movement?
Neuromuscular efficiency
What are the two primary actions of the muscle spindle?
Sense the change in muscle length and the speed of length change
If a muscle is stretched too quickly, the muscle responds with an immediate contraction to stop the stretch. What is this specific action called?
Stretch reflex
What are the two primary actions of the Golgi tendon organ?
Sense change in muscle-tendon tension and speed of tension change
When a muscle is held during a stretch for a prolonged period, the GTO is activated, which results in the muscle relaxing. What is this action called?
Flexibility exercises
What are common tools used for self-myofascial techniques?
Foam rollers, handheld rollers, and massage balls
What are the two physiological responses that can occur from myofascial rolling?
Mechanical and neurophysiological response
What describes the neurophysiological effect that occurs from myofascial rolling?
The direct roller compression may create tissue relaxation and pain reduction in tissues by stimulating nerve receptors.
What describes the local mechanical effect that occurs from myofascial rolling?
Compression to the local myofascia "relaxes" the tissues by increasing local blood flow and reducing myofascial restrictions and adhesions.
Researchers have found that myofascial rolling can decrease the effects of what condition after strenuous exercise?
Delayed-onset muscle soreness
What are the recommended training variables for self-myofascial rolling?
1 to 3 sets, hold each tender area for 30 seconds
What are the recommended training variables for static stretching?
1 to 3 sets, hold each stretch for 30 seconds
What is the timeframe when delayed-onset muscle soreness (DOMS) occurs after strenuous exercise?
24 to 72 hours after strenuous exercise
What are two signs of a muscle being overstretched?
Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle
What are the recommended training variables for active stretching?
1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions
What are the recommended training variables for dynamic stretching?
1 set, 10 to 15 repetitions, 3 to 10 exercises
Active and dynamic stretching utilize which physiological action?
Reciprocal inhibition
Susan's quadriceps have been identified as overactive. What type of flexibility training should be used first to help improve this muscle imbalance?
SMR and static stretching of the quadriceps
If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize?
SMR/static stretching
Which lower-body stretch is considered controversial and may be a risk for injury?
Inverted hurdler's stretch for hamstrings
What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise?
Contraindication
Flexibility training can reduce the risk of what three conditions?
Muscle imbalances, joint dysfunctions, and overuse injuries
What key term would best describe an overactive hip flexor complex decreasing neural drive to the hip extensor complex?
Altered reciprocal inhibition
The hamstring complex compensating for weakened hip extensors, which cannot produce force effectively, is an example of what key term?
Synergistic dominance
What is considered to be the mechanism of action with self-myofascial rolling?
Autogenic inhibition
Which muscle would you be targeting for SMR if you placed the roller along the front and slightly lateral (outside) part of the upper thigh (just below the pelvis)?
Tensor fascia latae
