NASM Flexibility Training with Correct Solutions 2024/2025

NASM Flexibility Training with Correct Solutions 2024 Define: Neuromuscular Efficiency - Answer -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 - Answer -Predictable patterns of muscle imbalances Define: Relative flexibility - Answer -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? - Answer -Altered reciprocal inhibition, synergistic dominance, arthrokinematic dysfunction Define: Reciprocal inhibition - Answer -Simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to occur. Give and example of reciprocal inhibition. - Answer -During a bicep curl the biceps contract and as a result of reciprocal inhibition, the tricep head relaxes (the antagonist) Define: Altered Reciprocal inhibition - Answer -The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist. What does altered reciprocal inhibition lead to? - Answer -It alters force couple relationships, produces synergistic dominance, and leads to the development of faulty movement patterns Define: Synergistic dominance - Answer -Occurs when synergists take over as prime movers due to weak or inhibited prime movers Define: Arthrokinetic Dysfunction - Answer -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? - Answer -Overactive Define: Autogenic inhibition - Answer -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 Define: Pattern overload - Answer -Consistantly repeating the same pattern of motion, which may place abnormal stresses on the bodyWhat is Davis's Law? - Answer -States that soft tissue models along the lines of stress. Soft tissue is remodeled with an ineleastic collagen matrix that forms in a random fashion, inhibiting tissue extensibility What are the three phases of flexibility training? - Answer -Corrective, active, functional Which phase of the OPT would one use Corrective flexibility training? - Answer -Stabilization level Which techniques does corrective flexibility training use? - Answer -Self-myofascial release, static stretching Which phase of the OPT model would one use active stretching? - Answer -Strength level, phases 2, 3, 4 Which techniques does active flexibility training use? - Answer -Self-myofascial release, active isolated stretching. What is the technique for active isolated stretching? - Answer -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? - Answer -Power What are the techniques for Functional Flexibility training? - Answer -Self-myofascial release, dynamic stretching What is the technique for Dynamic Stretching? - Answer -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? - Answer -30 seconds Within the flexibility continuum, what are some Self-Myofascial examples? - Answer -SMR: Gastrocnemius/sol