Ch.10 Flexibility Vocab

Flashcards covering high-yield vocabulary, principles, programming guidelines, and techniques from the ISSA Flexibility training condensed study guide.

Flexibility

The ability to move a joint or series of joints through an available range of motion (ROM), with the primary goal being useful, controlled ROM rather than maximum ROM at any cost.(Range of Motion)

Functional Flexibility

The practice of pairing tissue extensibility with strength and neuromuscular control, ensuring an individual can actively control and stabilize their available range of motion.

Passive ROM

Joint range of motion achieved when an external force—such as a partner, therapist, strap, or gravity—moves the joint.(Pushed/Moved for you)

Active ROM

Joint range of motion achieved when an individual moves a limb using voluntary muscle contraction without external assistance.(You move yourself)

Resisted ROM

Active movement performed against an external load or resistance, such as weights, cables, bands, or a partner.(You move against resistance)

Active Stretching

A stretching modality where the agonist contracts to lengthen the opposing antagonist without requiring a partner or external implement.(Your own muscles do the work.)

Dynamic Stretching

Controlled, deliberate movement through available ROM without prolonged end-range holds, frequently utilized in warm-ups because it resembles upcoming activity.(Moving)

Static Stretching

A stretching technique where an individual moves to a tolerable end range and holds steadily without bouncing, generally for about $10\text{--}30\text{ seconds}$.(Still)

Ballistic Stretching

A stretching that uses bouncing or momentum near end range; it requires skill and preparation because uncontrolled loading can elevate soft-tissue injury risk.(Bouncing)

Acute Performance Decrement

A temporary reduction in force, power, or sprint performance resulting from prolonged static stretching performed immediately prior to explosive or maximal-strength activity.(Right now,decrease)

Proprioception

Sensory input that enables the nervous system to monitor joint position, movement, and muscle tension.

Golgi Tendon Organ (GTO)

A sensory receptor associated with muscle-tendon force and tension.(Tension dectector)

Autogenic Inhibition

Phenomenon where sustained or high-tension contraction reduces the excitability of the contracting muscle, facilitating a subsequent stretch.(The muscle that contracted becomes less excitable.)

Proprioceptive Neuromuscular Facilitation (PNF)

A stretching method combining voluntary muscle contraction (isometric or concentric) with stretching, often utilizing a trained partner to stabilize or move the limb.

Contract-Relax (CR)

A PNF protocol where the target muscle contracts against resistance, relaxes, and is subsequently stretched passively farther.

Contract-Relax Antagonist Contract (CRAC)

A PNF protocol where the target muscle contracts, relaxes, and then the opposing antagonist actively contracts to move the target muscle into a deeper stretch.

Hold-Relax (HR)

A PNF protocol where the limb is moved to end range, the target muscle performs an isometric contraction, relaxes, and is then moved passively to a new end range.

Self-Myofascial Release (SMR)

Self-applied localized pressure using tools like foam rollers, massage balls, or rolling sticks to temporarily reduce perceived tightness or tenderness and enhance short-term ROM.(Roll)

SMR Rolling Pace

Controlling rolling speed of approximately $1\text{ inch per second}$.(Slow)

SMR Tender-Point Protocol

Pausing on a tender point with tolerable, steady pressure for approximately $60\text{--}90\text{ seconds}$ while avoiding sharp or worsening pain.(Pause)

Hypermobility

Range of motion extending beyond typical anatomical limits at one or more joints; clients with this condition require an emphasis on joint stability.(Too much motion)

Specificity Principle (Mobility)

Matching mobility work to the specific planes of motion, joint angles, speed, and control required by the target sport or activity.(Practice what you play)

Gastrocnemius Calf Stretch

A calf stretch performed with a straight rear knee and the heel grounded to isolate the gastrocnemius muscle.(Knee straight)

Soleus Calf Stretch

A calf stretch performed with a bent rear knee and the heel grounded to isolate the soleus muscle.(Knee bent)

Hip-Flexor Stretch

A stretch performed in a half-kneeling split stance with an upright torso and a gentle posterior pelvic tilt targeting the iliopsoas and rectus femoris.(Half-Kneeling)

Pigeon Stretch

A stretch targeting the gluteals and piriformis/deep hip rotators performed with the front hip externally rotated while maintaining pelvic control.(Front-hip rotated out)

Cobra Stretch

A prone stretch performed by lifting the chest with controlled spinal extension to target the anterior abdominal wall, particularly the rectus abdominis.(Chest-Up)

Six-Point Exercise Checklist

The practical exam evaluation framework consisting of: 1. Name, 2. Target muscle(s), 3. Starting position / base of support, 4. Joint position / biomechanics, 5. Coaching cue, and 6. Common mistake.

PNF Contraction Intensity

The recommended submaximal effort level for PNF contractions, specified as roughly $20\%\text{--}60\%$ of maximal voluntary isometric contraction.

Static Stretching Volume and Frequency Guidelines

Recommendations specifying approximately $2\text{--}4\text{ repetitions}$ per muscle group, a hold of $10\text{--}30\text{ seconds}$ (up to $60\text{ seconds}$ for older adults), a frequency of $2\text{--}3\text{ days per week}$, and a recovery period of $1\text{--}2\text{ days}$ after high-intensity flexibility work.