Sec 5 Ch 14: Flexibility Training Concepts

Flexibility

the normal extensibility of soft tissues that allows for full range of motion of a joint

Extensibility

capability to be elongated or stretched

Mobility

flexibility + joint ROM;

optimal flexibility and joint range of motion, the ability to move freely

Myofascial

the body’s connective tissue that includes muscles and fascia

Relative flexibility

the process in which the body seeks the path of least resistance during functional movements. These are altered movement patterns caused by poor flexibility.

Soft tissue

tissue connecting, supporting, and surrounding bodily structures and organs

Postural distortion patterns

predictable patterns of muscle imbalances.

Can lead to poor posture, improper movement and possible injury.

Represented by a lack of structural integrity, resulting from decreased functioning of one or more components of the HMS.

Muscle imbalance

when muscles on each side of a joint have altered length-tension relationships

Force-couple relationships

the synergistic action of multiple muscles working together to produce movement around a joint

Reciprocal inhibition

Naturally occurring phenomenon that allows movement to take place.

When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.

Altered reciprocal inhibition

occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist

Overactive

when elevated neural drive causes a muscle to be held in a chronic state of contraction.

Underactive

when a muscle is experiencing neural inhibition and limited neuromuscular recruitment.

Ex overactive muscles on the front of the hip can cause the gluteal muscles to become underactive.

Synergistic Dominance

the neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist).

Ex overactive hip flexors cause the glutes to be underactive. Then the hamstring complex increases force output to compensate for the glutes.

Altered length-tension relationships

when a muscles resting length is too short or too long, reducing the amount of force it can produce

Neuromuscular efficiency

the ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.

For optimal NME, you must have proper flexibility in all three planes of motion.

Muscle spindles

a major sensory organ of the muscle and is composed of microscopic fibers that run parallel to the muscle fiber. When a muscle is stretched, the muscle spindle record the change in muscle length and sends it to the central nervous system

Stretch reflex

neurological signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening

Golgi tendon organs

located where the muscle and tendon meet (musculotendinous junction (MTJ)). A specialized sensory receptor that is sensitive to changes in muscular tension and rate of tension change.

When the GTO activates, it sends info to the CNS, causing it to relax.

Autogenic inhibition

when prolonged GTO stimulation inhibits muscle spindles thereby causing the muscles to relax.

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.

Lengthening reaction

when a muscle is lengthened, a cascade of neurological reactions occur that allows the muscle to be stretched.

Static stretching

a type of stretch where the muscle is passively lengthened to the point of tension and held for a sustained amount of time.

Pattern overload

consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury

Cumulative injury cycle

a cycle whereby tissue trauma will induce inflammation, muscle spasms, adhesion, altered neuromuscular control, and muscle imbalances.

Davis’s law

soft tissue models along the line of stress

Collagen matrix

a complex meshwork of connective tissue, including collagen proteins.

Self-myofascial techniques

techniques used for treating and breaking up adhesions of the fascia and the surrounding muscle tissues.

Ex foam rolling, self massage, stick handheld roller

Do 1-3 sets per muscle, holding for 30 seconds on a tender area. Suggested to do before stretching. Can also be used during cool down.

Fascial system

a web of connecting fibers made of connective tissues that are found just under the skin

How myofascial technique works

Effective on both a mechanical and neurophysiogical level.

Mechanical: Compression to the local myofascia “relaxes” the tissues by increasing local blood flow and reducing myofascial restriction and adhesions. —> By applying gentle force to the adhesion (knot), the elastic fibers are altered from a bundle position into a straight alignment with the direction of the muscle or fascia.

Neurophysiological: Compression may influence tissue relaxation and pain in the local and surrounding tissues by stimulating local mechanoreceptors and pain receptors.—→ Gentle pressure stimulates the golgi tendon organ (GTO) and creates autogenic inhibition, decreasing muscle spindle excitation and relaxing tension.

Delayed-onset muscle soreness (DOMS)

pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity.

Static stretching

passively taking a muscle to the point of tension and holding for a minimum of 30 seconds. Do 1-3 sets/muscle. The muscle spindle becomes inhibited resulting in a relaxation response.

Stretch tolerance

the ability to experience the physical sensation of stretching to reduce discomfort felt at the end range of motion.

Active stretching

a type of stretching that uses agonists and synergists to dynamically move the joint into a range of motion; includes holding the stretched position for 1-2 seconds and repeating for 5-10 reps.

Relies on reciprocal inhibition to get a muscle to relax.

Do before high intensity exercise or sports.

Dynamic stretching

a type of stretching that uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion.

Relies on reciprocal inhibition

3-10 stretches x 10 reps (1 set)

Use as a warm up for athletic activity

Goal is to warm up muscles to be used later