Chapter 1-7: Flexibility Training - Key Vocabulary

A comprehensive set of vocabulary flashcards covering flexibility, mobility, soft tissue properties, neural factors, movement restrictions, and common injuries discussed in the lecture notes.

Flexibility

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

Mobility

Movement abilities during multi-joint actions that rely on coordination of several muscle groups.

Range of motion (ROM)

The extent of movement possible at a joint or joints.

Bilateral discrepancy

Differences in flexibility or mobility between opposite sides of the body.

Hypermobility (joint laxity)

Movement beyond the normal ROM; can compromise stability and increase injury risk.

Soft tissues

Muscle, fascia, tendons, ligaments, skin, fat, collagen, synovial membranes, nerves, and blood vessels.

Elasticity

Tissue's ability to stretch and return to its original shape.

Plasticity

Tissue's ability to deform permanently with regular stretching.

Viscosity

Fluid resistance to stretching; decreases with a proper warm‑up.

Collagen

Primary determinant of tissue extensibility; high in joint capsule, ligaments, fascia.

Elastin

Protein allowing greater stretch; more abundant in muscle and fascia.

Joint capsule

Fibrous envelope around a joint with high collagen contributing to movement resistance.

Fascia

Sheets of connective tissue that support muscles and joints; contribute to movement resistance.

Tendon

Connective tissue attaching muscle to bone; provides resistance to stretch.

Ligament

Connective tissue connecting bones; helps stabilize joints.

Muscle

Tissue that produces force for movement; contains proprioceptors.

Proprioceptors

Sensory receptors providing information about body position and movement.

Muscle spindles

Proprioceptors in muscle that detect stretch length and speed; protect from overstretch.

Golgi tendon organs (GTOs)

Proprioceptors at the musculotendinous junction; promote autogenic inhibition to protect tissue.

Autogenic inhibition

Reduction in muscle excitability in response to significant tension to protect tissue.

Mechanoreceptors

Receptors in synovial joints that signal movement velocity/direction and regulate joint mechanics.

Reciprocal inhibition

Neural relaxation of a muscle to allow contraction of its antagonist.

Sarcomere

Basic contractile unit of muscle fibers; aging reduces number, replaced by collagen/lipids (fibrosis).

Fibrosis

Replacement of normal tissue with fibrous tissue, reducing elasticity.

Aging effect on flexibility

Aging can reduce elasticity; rate depends on genetics, health, activity; physical activity has the greatest impact.

Sex differences in flexibility

Females often appear more flexible, but actual potential is largely similar; differences arise from anatomy and activity.

Pelvic anatomy (females)

Broader upper pelvis, narrower lower pelvis; contributes to greater trunk ROM.

Olecranon process variation

Elbow anatomy variation that can enable greater elbow extension.

Leg length differences

Differences in leg length that can affect movement ranges.

Center of gravity

Lower center of gravity in some individuals can facilitate certain ROM movements.

Unilateral lifting

Training one side at a time; can help maintain or improve relative flexibility.

Bursitis

Inflammation of bursae around joints; causes pain and movement restriction.

Tendinitis

Inflammation of a tendon; common sites include rotator cuff, biceps, elbow, IT band, knee, Achilles.

Impingement syndrome

Painful entrapment of a tendon between bony structures; common in the shoulder.

Plantar fasciitis

Inflammation of the plantar fascia causing heel/foot pain.

Osteoarthritis

Degenerative joint disease with cartilage loss and bone spurs; common in hips, knees, spine.

Rheumatoid arthritis

Autoimmune inflammatory arthritis damaging synovial joints; can cause immobility and disability.

Gout

Inflammatory arthritis caused by uric acid crystal deposition in joints.

Fasciitis

Inflammation of fascia across a body segment (plantar fasciitis is a common form).

Thermotherapy

Heat therapy used to reduce stiffness and relax tissues.

Electrotherapy

Electrical stimulation therapy (e-stim) used for pain relief and healing.

High-density foam rolling

Self‑myofascial release technique to reduce fascial tightness.

Warm-up

Light activity to raise tissue temperature and prepare for stretching, reducing viscosity.

Overuse injury

Injury from repetitive stress or insufficient recovery.