NASM Chapter 7 Flashcards

1. Stand in proper alignment with hands on hips and feet straight ahead. 2. Draw navel inward. 3. Step forward and descend into a lunge position while reaching forward. 4. Use hip and thigh muscles to push up and back to the start position. 5. Perform 10 reps. 6. Repeat on opposite leg. 7. Progress to side lunges with reach, then turning lunges with reach.

1. Stand on one leg in optimal posture. 2. Draw navel inward. 3. Squat by bending the ankle, knee, and hip while reaching the opposite hand near the standing leg toe. 4. Return to starting position. 5. Perform 10 reps. 6. Repeat on opposite side.

1. Stand with feet hip-width apart, knees slightly bent. 2. Place tubing around lower leg. 3. Draw navel inward. 4. Take 10 small steps sideways without allowing knees to cave inward. 5. Repeat in the opposite direction.

<ol> <li>Stand with feet hip-width apart, knees slightly bent. 2. Grasp a medicine ball with both hands and keep elbows extended. 3. Draw belly button inward. 4. Initiate rotational movement lifting the medicine ball from low to high. 5. Allow the hips to pivot on the back foot. 6. Perform 10 reps. 7. Repeat on opposite side.</li> </ol> Signup and view all the answers

<p>It is believed to place high stress on the inside of the knee and may cause pain and stress on the kneecap.</p> Signup and view all the answers

<p>The head is lower than the hips, placing high stress on the neck and spine.</p> Signup and view all the answers

<p>It is inverted, like the Plow, and places high stress on the neck, shoulders, and spine.</p> Signup and view all the answers

<p>It may place the vertebrae and cartilage discs in the low back under high stress.</p> Signup and view all the answers

<p>It places very high stress on the kneecap and other tissues on the front of the knee joint.</p> Signup and view all the answers

<p>Soleus, Lateral Gastrocnemius, Biceps femoris (short head).</p> Signup and view all the answers

<p>Medial gastrocnemius, Medial hamstring complex, Gracilis, Sartorius, Popliteus.</p> Signup and view all the answers

<p>Gastroc/soleus, Biceps femoris (short head).</p> Signup and view all the answers

<p>Gastroc stretch, Supine biceps femoris stretch.</p> Signup and view all the answers

<p>Single-leg balance reach.</p> Signup and view all the answers

<p>Adductor complex, Biceps femoris (short head), TFL, Vastus lateralis.</p> Signup and view all the answers

<p>Gluteus medius/maximus, Vastus mediales oblique (VMO).</p> Signup and view all the answers

<p>Adductors, TFL/IT band.</p> Signup and view all the answers

<p>Supine biceps femoris stretch, Standing TFL stretch.</p> Signup and view all the answers

<p>Tube walking side to side.</p> Signup and view all the answers

<p>Soleus, Gastrocnemius, Hip flexor complex (TFL, rectus femoris, psoas), Abdominal complex (rectus abdominis, external oblique).</p> Signup and view all the answers

<p>Anterior Tibialis, Gluteus maximus, Erector Spinae.</p> Signup and view all the answers

<p>Gastroc/soleus, Quadriceps.</p> Signup and view all the answers

<p>Gastroc stretch, Kneeling hip flexor stretch.</p> Signup and view all the answers

<p>Quadruped arm/opposite leg raise, Ball wall squats.</p> Signup and view all the answers

<p>Hip flexor complex, Erector spinae, Latissimus dorsi.</p> Signup and view all the answers

<p>Gluteus maximus, Hamstring complex, Intrinsic core stabilizers.</p> Signup and view all the answers

<p>Quadriceps, Latissimus dorsi.</p> Signup and view all the answers

<p>Kneeling hip flexor stretch, Latissimus dorsi ball stretch.</p> Signup and view all the answers

<p>Quadruped arm/opposite leg raise, Ball wall squats.</p> Signup and view all the answers

<p>Latissimus dorsi, Teres major, Pectoralis major/minor.</p> Signup and view all the answers

<p>Mid/lower traps, Rhomboids, Rotator cuff.</p> Signup and view all the answers

<p>Thoracic spine, Latissimus dorsi.</p> Signup and view all the answers

<p>Latissimus dorsi ball stretch, Pectoral wall stretch.</p> Signup and view all the answers

<p>Squat to row.</p> Signup and view all the answers

<p>Upper traps, Sternocleidomastoid, Levator scapulae.</p> Signup and view all the answers

<p>Mid/lower traps.</p> Signup and view all the answers

<p>Upper trapezius (thera cane).</p> Signup and view all the answers

<p>Static stretch upper trapezius/scalene stretch.</p> Signup and view all the answers

<p>Ball cobra.</p> Signup and view all the answers

<p>Upper trapezius, Sternocleidomastoid, Levator scapulae.</p> Signup and view all the answers

<p>Deep cervical flexors.</p> Signup and view all the answers

<p>Upper trapezius (thera cane).</p> Signup and view all the answers

<p>The normal extensibility of all soft tissues that allows the full range of motion of a joint.</p> Signup and view all the answers

<p>Capability to be elongated or stretched.</p> Signup and view all the answers

<p>The combination of flexibility and the nervous system's ability to control this range of motion efficiently.</p> Signup and view all the answers

<p>The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion.</p> Signup and view all the answers

<p>Predictable patterns of muscle imbalances.</p> Signup and view all the answers

<p>The tendency of the body to seek the path of least resistance during functional movement patterns.</p> Signup and view all the answers

<p>Alteration of muscle length surrounding a joint.</p> Signup and view all the answers

<p>The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place.</p> Signup and view all the answers

<p>The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.</p> Signup and view all the answers

<p>The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.</p> Signup and view all the answers

<p>The motions of joints in the body.</p> Signup and view all the answers

<p>Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint.</p> Signup and view all the answers

<p>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.</p> Signup and view all the answers

<p>Consistently repeating the same pattern of motion, which may place abnormal stresses on the body.</p> Signup and view all the answers

<p>The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.</p> Signup and view all the answers

<p>The active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion.</p> Signup and view all the answers

<p>Muscle spindles and Golgi tendon organs.</p> Signup and view all the answers

<p>tension, relaxation.</p> Signup and view all the answers

<p>stretch, contraction.</p> Signup and view all the answers

<p>Any trauma to the tissue of the body creates inflammation, activating pain receptors and initiating a protective mechanism that increases muscle tension or causes muscle spasm.</p> Signup and view all the answers

<p>States that soft tissue models along the lines of stress.</p> Signup and view all the answers

<p>For the muscle to stretch.</p> Signup and view all the answers

<ol> <li>Corrective Flexibility 2. Active Flexibility 3. Functional Flexibility.</li> </ol> Signup and view all the answers

<ol> <li>Self-Myofascial Release 2. Static Stretching.</li> </ol> Signup and view all the answers

<ol> <li>Self-Myofascial Release 2. Active-isolated stretching.</li> </ol> Signup and view all the answers

<ol> <li>Self-Myofascial Release 2. Dynamic Stretching.</li> </ol> Signup and view all the answers

<p>Tissues that have been identified as overactive during the assessment process.</p> Signup and view all the answers

<p>The neural system and the fascial system.</p> Signup and view all the answers

<p>30 seconds.</p> Signup and view all the answers

<p>Breaking up fascial adhesions may potentially improve the tissue's ability to lengthen through stretching techniques.</p> Signup and view all the answers

<ol> <li>Place foam roll under mid-calf 2. Cross left leg over the right leg to increase pressure (optional) 3. Slowly roll calf area to find the most tender spot 4. Once identified, hold tender spot until the discomfort is reduced (minimum 30 seconds).</li> </ol> Signup and view all the answers

<ol> <li>Lie on one side, the foam roll just in front of the hip. Cross the top leg over the lower leg, with foot touching the floor 2. Slowly roll from hip joint to lateral knee to find the most tender spot 3. Once identified, hold tender spot until the discomfort is reduced (minimum 30 seconds).</li> </ol> Signup and view all the answers

<ol> <li>Lie prone with one thigh flexed and abducted and the foam roll in the groin region, inside the upper thigh 2. Slowly roll the inner thigh area to find the most tender spot 3. Once identified, hold tender spot until the discomfort is reduced (min 30 seconds).</li> </ol> Signup and view all the answers

<ol> <li>Sit on top of the foam roll, positioned on the back of the hip. Cross one foot to the opposite knee 2. Lean into the hip of the crossed leg. Slowly roll on the posterior hip area to find the most tender spot 3. Once identified, hold tender spot until the discomfort is reduced.</li> </ol> Signup and view all the answers

<ol> <li>Lie on the floor on one side with the arm closest to the floor outstretched and thumb facing upward 2. Place the foam roll under the arm (axillary region) 3. Slowly move back and forth to find the most tender spot 4. Once identified, hold tender spot until the discomfort is reduced.</li> </ol> Signup and view all the answers

<p>Autogenic inhibition or reciprocal inhibition (depending on how the stretch is performed).</p> Signup and view all the answers

<p>1-3 sets, hold each stretch for 30 seconds.</p> Signup and view all the answers

<ol> <li>Stand facing a wall or stable object 2. Extend one leg back, keeping the knee and foot straight and the back heel on the floor 3. Draw navel inward 4. Keep rear foot flat, pointed straight ahead. Do not allow the rear foot to flatten 5. Bend arms and lean forward toward the wall. Keep the gluteal muscles and quadriceps tight and the heel on the ground 6. Hold for 30 seconds.</li> </ol> Signup and view all the answers

<ol> <li>Stand in a staggered stance with the front leg slightly bent and rear leg straight 2. Externally rotate back leg 3. Draw navel inward 4. Squeeze gluteal muscles while rotating pelvis posteriorly 5. Slowly move body forward until a mild tension is achieved in the front of the hip being stretched 6. As a progression, raise the arm (on the same side as the back leg) up and over to the opposite side while maintaining pelvis position 7. Hold side bend position and slowly rotate posteriorly as illustrated 8. Hold for 30 seconds 9. Switch sides and repeat.</li> </ol> Signup and view all the answers

<ol> <li>Kneel with front and back legs bent at a 90-degree angle 2. Internally rotate back hip to target the psoas musculature or maintain a neutral position to target the rectus femuris 3. Draw navel inward 4. Squeeze gluteal muscles on the side being stretched while rotating pelvis posteriorly 5. Slowly move body forward until a mild tension is achieved in the front of the hip being stretched 6. As a progression, raise arm, side bend to opposite side, and rotate posteriorly as illustrated 7. Hold for 30 seconds.</li> </ol> Signup and view all the answers

<ol> <li>Stand in a straddled stance with the feet beyond shoulder-width apart. Extend one leg back until the toe of the back leg is in line with the heel of the other foot. Both feet should be pointed straight ahead 2. Draw navel inward and posteriorly rotate the pelvis 3. Slowly move in a sideways motion (side lunge) until a stretch in the straight leg's groin area is felt 4. Hold for 30 seconds.</li> </ol> Signup and view all the answers

<ol> <li>Kneel in front of a stability ball 2. Place one arm on the ball, with thumb pointed straight up in the air 3. Draw navel upward 4. Posteriorly rotate the pelvis 5. Slowly reach the arm straight out by rolling the ball forward 6. Hold for 30 seconds.</li> </ol> Signup and view all the answers

<ol> <li>Stand against an object and form a 90-90 degree angle with your arm 2. Draw your navel inward 3. Slowly lean forward until a slight stretch is felt in the anterior shoulder and chest region 4. Hold the stretch for 30 seconds.</li> </ol> Signup and view all the answers

<ol> <li>Stand in optimal posture 2. Draw navel inward 3. Retract and depress the scapula on the side being stretched 4. Tuck chin and slowly laterally flex the head, pulling one ear toward the same side shoulder 5. Hold the stretch for 30 seconds 6. Switch sides and repeat.</li> </ol> Signup and view all the answers

<p>Reciprocal inhibition.</p> Signup and view all the answers

<p>1-2 sets, hold each stretch for 1-2 seconds for 5-10 repetitions.</p> Signup and view all the answers

<ol> <li>Stand near a wall or sturdy object 2. Bring one leg forward for support. Use upper body and lean against the object 3. Draw navel inward 4. Keep rear foot on the ground, with opposite hip flexed 5. Slowly move through hips, creating controlled supination and pronation through the lower extremity 6. Hold for 1-2 seconds and repeat for 5-10 reps.</li> </ol> Signup and view all the answers

<ol> <li>Lie supine on floor with legs flat 2. Flex, adduct, and slightly internally rotate the hip of the side being stretched while keeping the knee flexed 3. Place the opposite hand behind the knee of the leg being stretched 4. Draw navel inward 5. With hand supporting the leg, extend the knee 6. Hold for 1-2 seconds and repeat for 5-10 reps.</li> </ol> Signup and view all the answers

<ol> <li>Stand in a staggered stance with the front leg slightly bent and rear leg straight 2. Externally rotate back leg 3. Draw navel inward and raise arm overhead 4. Squeeze gluteal muscles while rotating pelvis posteriorly 5. Stride forward, in a controlled manner, until a mild tension is achieved in the front of the hip being stretched 6. Side bend and rotate posteriorly as illustrated 7. Hold for 1-2 seconds and repeat for 5-10 reps.</li> </ol> Signup and view all the answers

<ol> <li>Kneel with front and back legs bent at a 90-degree angle 2. Internally rotate back hip to target the psoas musculature or maintain a neutral position to target the rectus femoris 3. Draw navel inward and raise arm overhead 4. Squeeze gluteal muscles on the side being stretched while rotating pelvis posteriorly 5. Slowly move body forward until a mild tension is achieved in the front of the hip being stretched 6. Side bend and rotate posteriorly 7. Hold for 1-2 seconds and repeat for 5-10 reps.</li> </ol> Signup and view all the answers

<ol> <li>Stand in a straddled stance with the feet more than shoulders-width apart. Extend one leg back until the toe of the back leg is in line with the heel of the other foot. Both feet should be pointed straight ahead 2. Draw navel inward and posteriorly rotate the pelvis 3. Slowly move in a sideways motion (side lunge) until a stretch in the straight leg's groin area is felt 4. Hold for 1-2 seconds and repeat for 5-10 reps.</li> </ol> Signup and view all the answers

<ol> <li>Kneel in front of a stability ball 2. Place one arm on the ball with thumb straight up in the air 3. Draw navel upward 4. Maintaining core control, roll ball out until a comfortable stretch is felt 5. Hold stretch for 1-2 seconds and repeat for 5-10 reps.</li> </ol> Signup and view all the answers

<ol> <li>Stand against an object and form a 90-90-degree angle with the arm as depicted 2. Draw navel inward 3. Slowly lean forward until a slight stretch is felt in the anterior shoulder and chest region 4. Hold stretch for 1-2 seconds and repeat for 5-10 reps.</li> </ol> Signup and view all the answers

<ol> <li>Stand with optimal posture 2. Draw navel inward 3. Tuck chin and slowly laterally flex the head, pulling one ear toward the same-side shoulder while retracting and depressing the same-side shoulder complex 4. Hold stretch for 1-2 seconds and repeat for 5-10 reps.</li> </ol> Signup and view all the answers

<p>Reciprocal inhibition.</p> Signup and view all the answers

<p>1-2 sets, 10-15 repetitions, 3-10 exercises.</p> Signup and view all the answers

<ol> <li>Stand in proper alignment, with the hands behind the head 2. Draw navel inward 3. Lower to a squat position, under control and without compensation 4. Extend hips, knees, and ankles and repeat.</li> </ol> Signup and view all the answers