Chapter 2 - Flexibility

Question 1

What is the difference between ROM and FLEXIBILITY

Answer 1

ROM: The movement around a Joint

Flexibility: The ability for muscle tendon units to elongate when going through ROM

Question 2

What are the AFFECTING FACTORS of ROM

Answer 2

1. Mobility of Joint Capsule
2. Flexibility of Muscles
3. Inflammation
4. Scar tissue
5. Ligaments and Fascia restraints

Question 3

What are some conditions that can affect ROM?

Answer 3

Frozen shoulder, Tennis Elbow, Plantarfacitis

Question 4

Ways to INCREASE ROM

Answer 4

Stretching and Manuel Therapy

1. Myofacia
2. Trigger Points
3. Deep Tissue Massage
4. Joint Mobility

Question 5

1. What is Myofascia?
2. How could Myofascia be damaged
3. Example of Myofascia release?
4. Side Effects of damaged myofascia?

Answer 5

1. dense tissue covers and surrounds your bones. “Suit of the body”; Helps with ROM and flexibility; Strong and flexible
2. Trauma; stress; poor posture; inflammation; lack of stretching; repetitive motions
3. Massaging; Ball; Roller
4. Tightness = Chronic back/ neck pain; muscle spasms; reduced flex.; Sciatica

Question 6

Reasons for why Trigger Points, Deep Tissue, and Joint Mobility can increase ROM

Answer 6

1. Trigger Points = Pain can treat pain.
2. Deep Tissue = Breaking down scar tissue
3. Joint Mobility = physiological range i.e. Gliding the thumb

Question 7

What are ROM exercise Technique?

Answer 7

PROM
AROM
AAROM
CPM

Question 8

What are some Stretching Techniques?

Answer 8

1. Static
2. Passive
3. Ballistic
4. Dynamic

Question 9

What is static stretching?

Pros and Cons?

Answer 9

Static Stretching is a stretch held. Most beneficial 3 sets 10 sec.

Pros:

1. Self - Effective
2. Isolates muscle
3. Safest
4. Targets Flexibility

Cons

1. Not suitable for everybody
2. Reduces force output

Question 10

What is Dynamic stretching?

Pros and Cons?

Answer 10

Dynamic stretching: Stimulating multiple muscles of your body Gradually increasing flexibility, power, and ROM

Pros:

1. Effective Warm-up
2. Enhances ROM
3. Facilitates Joint Lubrication and Muscle Excitability

Cons

1. Not for everybody
2. Risk Factor
3. No isolation

Question 11

What happens in Dynamic Stretching?

Answer 11

Increase body heat and blood flow.

There fore diluting blood flow and warming up muscles.

Oxygen is pulled from the blood more easily.

Stored muscle fuel is used more effectively

Question 12

What is Passive Stretching?

Pros and Cons

Answer 12

Passive Stretching is when an external force is applying pressure to a limb that is being stretched

Pros:
Therapeutic
Isolates muscle
Suitable for everybody

Cons:
Reduce force input
Cost money, effort, and time

Question 13

What is Active Inhibition?

Pros and Cons

Answer 13

Active Inhibition is the technique of using passive stretching and isometric contracting in order to obtain maximal static flexibility

Pros:
PNF
Rehabilitation
Muscles communicate with CNS

Cons:
Risk factor
Not for everybody

Question 14

Autogenic Inhibition

Answer 14

Autogenic Inhibition:

When the GTO of the Targeted muscle is stimulated by an isometric contraction therefore putting the targeted muscle in recovery mode.
(Hold Relax)

Used for static stretching

Question 15

Reciprocal Inhibition

Answer 15

Reciprocal Inhibition:

When the opposite muscle of the Targeted muscle contracts.
(Contract Relax)
Used Most / Dynamic stretching
Better Stretching

Question 16

Affecting Factors of FLEXIBILITY

Answer 16

Composition of Connective Tissue

1. Collagen
2. Elastin
3. Reticulum Fibers
4. Ground Substance

Question 17

What is collagen? Ways to increase it? Category?

Answer 17

Collagen is stable connective tissue.

1. Isometric/ strength exercising
2. Good nutrition can increase collagen stability

Affecting Factors of Flexibility

Question 18

How can one stimulate Elastin fiber?

Category?

Answer 18

1. Dynamic stretching

2. Affecting Factors of Flexibility

Question 19

What is Reticulum Fibers? Category?

Answer 19

1. When collagen is damaged it regenerates to RF. (Scar Tissue)
   Distrophy = Foam Rolling
2. Affecting Factors of Flexibility

Question 20

What is Ground substance? Category? What can stimulate it?

Answer 20

1. Lubricant of the muscle fibers
2. Affecting factors of Flexibility: Composition of CT
3. Running can stimulate GS. I.e. Warming up a car
   If not activated can lead to greater sheer force in tearing a muscle

Question 21

What are the Mechanical Properties of Flexibility?

Answer 21

1. Viscoelasticity
2. Viscosity
3. Plasticity
4. Elasticity

Question 22

What is Plasticity? Pros and Cons?

Answer 22

1. Plasticity is the mechanical property that affects Flexibility. It changes shape

Pros:
Hypertrophy
ROM increase

Cons:
Atrophy
Loss of Stability 
Contractures 
Can be permanent

Question 23

What is Viscosity?

Answer 23

Viscosity is the mechanical property that affects flexibility. It creates resistance against movement.

Relates to Ground Substance
I.E. When honey gets cold hard for an object to slide

Question 24

What is Viscoelasticity ?

Answer 24

Can change but not fully recover

I.E. yoga pants or fruit roll up

Question 25

What Main things affect Flexibility?

Answer 25

1. Neuromuscular 2. Mechanical Properties 3. Tissue

Question 26

What are Neuromuscular Properties?

Answer 26

1. Muscle Spindles 2. GTO 3. Jt Receptors

Question 27

What are Muscle Spindles?

Answer 27

Sensory Receptors within the belly of the muscle that detect changes in length

Question 28

What is the Golgi Tendon Organ?

Answer 28

A proprioceptive sensory receptor that senses changes in muscle tension. Located between the belly of the muscle and its tendon.

Question 29

What is a Joint Receptor?

Answer 29

A proprioceptive receptor located in the joint that monitors the stretch in capsules of synovial joint and provides info of joint position and movement

Question 30

Explain the stress and strain curve

Answer 30

- 0 to 5 % deformation is recoverable 1st stage is toe region. 2nd stage is elastic range (2% to 5%) - Over 5% deformation is permanent 3rd stage is Plasticity. After 10% muscle ruptures

Question 31

What are Contractures? What are the different types?

Answer 31

The adaptive shortening of muscles and tissue across a joint capsule that result in limited ROM 1. Myostatic 2. Adhesion 3. Scar Tissue Adhesion 4. Irreversible Contracture 5. Pseudomyostatic Contracture

Question 32

What is Myostatic and what category does it fall under?

Answer 32

Myostatic is the temporary shortening of muscles I.e. Sitting down for a long time Category is Contracture Type

Question 33

Example of Adhesion and what category does it fall under?

Answer 33

Frozen Shoulder Category: Contracture Types

Question 34

What is a Irreversible Contractures?

Answer 34

Gained when the contracture is not taken care of fast. Muscle becomes ridged now

Question 35

What is a Pseudomyostatic Contracture?

Answer 35

Fake or false muscle shortening due to high muscle tone Ie shooting a ball (free throw)