Fitness Components and Flexibility

These flashcards cover essential concepts related to flexibility, core stability, and balance from the lecture notes.

Flexibility

The ability to move a joint through a range of motion.

Injury prevention

One of the importance of flexibility, aiming to prevent injuries.

Synergistic dominance

When a muscle that should assist is doing more work than it should due to the inhibition of the prime mover.

Length-tension relationship (LTR)

Muscles are stronger at a resting length than in a shortened position.

Reciprocal inhibition

When one muscle (agonist) contracts, the opposing muscle (antagonist) relaxes.

Corrective flexibility

Focuses on correcting muscle imbalances and improving length.

Foam rolling

A technique used in corrective flexibility to release tension in muscles.

Static stretching

Holding a stretch for a period of time to improve flexibility.

Active flexibility

Involves actively engaging the antagonist muscle to stretch the agonist.

Active isolated stretching

A technique where the antagonist is activated to stretch the agonist.

Dynamic stretching

Using controlled movement to improve flexibility within functional tasks.

Local stabilization system

Muscles that provide stability to the spine, such as the transverse abdominus.

Global stabilization system

Muscles that provide stability and transfer loads from lower to upper body.

Movement system

Muscles responsible for moving the core and extremities.

Core stability

The ability to maintain good posture and control during movement.

Plank exercise

A core stability exercise characterized by little to no movement.

Sagittal plane exercises

Exercises such as V-ups and sit-ups that occur in the forward and backward direction.

Frontal plane exercises

Exercises like dumbbell side bends that involve lateral movement.

Transverse plane exercises

Exercises such as Russian twists that involve rotational movement.

Balance

The ability to keep the center of gravity over the base of support.

Proprioception

The body's ability to sense its position in space.

Vestibulocochlear system

The system responsible for maintaining balance and spatial orientation.

Single-leg balance

An exercise focused on maintaining balance on one leg.

Y-balance test

A test used to assess balance and stability.

Explosive movements

Quick and powerful movements aimed at improving power output.

Isometric contraction

Muscle contraction without joint movement, often for stability.

Composite score

A score derived from various balance assessments.

General medical questionnaire

A tool used to gather medical history regarding potential injuries.

Ankle injury history

Previous injuries that may affect balance and stability.

Core capability assessment

Evaluation of core strength and functionality, often through plank exercises.

Altered reciprocal inhibition

When an overactive muscle inhibits its antagonist, increasing injury risk.