A nerve that sends information about the muscular and skeletal systems to the nervous system.

A muscle that opposes the action of another.

A condition in which bones become extremely thin and brittle and break easily.

A technique in which a muscle is slowly and gently stretched and then held in the stretched position.

A technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked.

A technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner; also called functional stretching.

A technique in which muscles are stretched by force applied by an outside source.

A technique in which muscles are stretched by the contraction of the opposing muscles.

Bony segments composing the spinal column that provide structural support for the body and protect the spinal cord.

An elastic disk located between adjoining vertebrae, consisting of a gel- and water-filled nucleus surrounded by fibrous rings; serves as a shock absorber for the spinal column.

The bases of the 31 pairs of spinal nerves that branch off the spinal cord through spaces between vertebrae.

The trunk muscles extending from the hips to the upper back.

The ability to hold an extended position at one end or point in a joint’s range of motion.

The ability to move a joint through its range of motion with little resistance.

Joints such as those in your fingers and knees, allowing only limited forward and backward movement; they lock when fully extended.

Ball-and-socket joints, such as the hip, enable movement in many directions and provide a greater range of motion.

Ball-and-socket joints allow for multidirectional movement and increased range of motion.

Joint capsules are semielastic structures that give joints strength and stability but limit movement.

Joint capsules provide strength and stability to joints while limiting movement.

Breakdown in joint cartilage from injury or aging leads to arthritis, severely limiting joint flexibility.

Arthritis results from cartilage breakdown, limiting joint flexibility.

Soft tissues, including skin, muscles, tendons, and ligaments, affect joint flexibility.

Soft tissues play a role in the flexibility of a joint.

Collagen provides structure and support, while elastin fibers are elastic and flexible.

Collagen and elastin fibers contribute to the structure and flexibility of connective tissue.

Elastic elongation occurs when elastin fibers temporarily lengthen during stretching.

Elastic elongation is the temporary lengthening of elastin fibers during stretching.

Plastic elongation is the long-term lengthening of connective tissue through regular stretching.

Plastic elongation results from regular and gentle stretching of connective tissue.

Proprioceptors are nerves that send information about changes in the muscular and skeletal systems to the nervous system.

Proprioceptors detect changes in muscle length and send signals to the nervous system.

Antagonist muscle opposes the action of another muscle.

An antagonist muscle acts in opposition to another muscle's action.

Proprioceptive neuromuscular facilitation (PNF) uses nerve activity to improve flexibility.

PNF is a stretching technique that enhances flexibility through nerve activity.

Tight muscles and tissues supporting a joint can lead to joint deterioration.

Joint health is compromised when supporting muscles and tissues are tight.

Poor joint flexibility can cause abnormalities in joint lubrication, leading to cartilage cell deterioration.

Lack of flexibility can affect joint lubrication and damage cartilage cells.

Aging and joint flexibility

Aging decreases the natural elasticity of muscles, tendons, and joints, resulting in stiffness. Good joint flexibility may help prevent arthritis and increases balance and stability.

Prevention of low-back pain

Strength and flexibility in the back, pelvis, and thighs may help prevent low-back pain. Good hip and knee flexibility protects the spine from excessive motion during daily tasks.

Importance of stretching programs

Stretching programs are vital for older adults, athletes in high-power sports, and people who sit for prolonged periods. They help reduce symptoms and restore normal joint motion.

Additional benefits of flexibility

Flexibility can relieve aches, muscle cramps, improve blood vessel health, posture, balance, relaxation, and mobility.

Assessing flexibility

Flexibility is specific to each joint. The sit-and-reach test is the most used flexibility test, assessing the lower back and hamstrings.

Successful flexibility program

A successful program includes safe exercises with effective techniques.

Frequency of stretching exercises

The ACSM recommends stretching exercises at least two or three days a week, more often if possible. Stretch when muscles are warm.

Intensity and Time (Duration) for Stretching

For each exercise, stretch muscles to slight tension, hold for 10–30 seconds, rest for 30–60 seconds, and repeat 2–4 times. A complete workout takes 10–30 minutes.

Each muscle is gradually stretched and held for 10–30 seconds, prompting less reaction from proprioceptors.

Muscles are stretched suddenly in a forceful bouncing movement, which can increase injury risk due to heightened proprioceptor activity.

Dynamic (Functional) Stretching

Focuses on functional movements with fluid, exaggerated motions, requiring balance and coordination, and may increase injury risk.

Proprioceptive Neuromuscular Facilitation (PNF)

Uses reflexes from muscle and joint nerves, effective with 20–75% effort for 10–30 seconds, and may increase flexibility more than static stretching.

Passive versus Active Stretching

In passive stretching, an outside force like a partner or gravity helps move joints through their range.

Passive stretching can achieve a greater range of motion but has a higher risk of injury.

Passive stretching involves stretching without muscle control, leading to a greater risk of injury despite achieving a greater range of motion.

Active stretching involves muscle contraction.

In active stretching, a muscle is stretched by contracting the opposing muscle, producing a reflex that relaxes the muscle to be stretched.

Active static stretching is the safest technique.

Active static stretching, with occasional passive assist, is considered the safest and most convenient stretching technique.

Chapter 5 Functional Movement Flashcards

Student preview

83 questions

Show all answers

1.

FLASHCARD QUESTION

Front

Range of motion

Back

The full motion possible in a joint.

2.

FLASHCARD QUESTION

Front

Joint capsules

Back

Semielastic structures, composed primarily of connective tissue, that surround major joints.

3.

FLASHCARD QUESTION

Front

Arthritis

Back

A disorder of the joints characterized by joint pain, stiffness, and inflammation.

4.

FLASHCARD QUESTION

Front

Soft tissues

Back

Tissues of the human body that include skin, fat, linings of internal organs and blood vessels, connective tissues, tendons, ligaments, muscles, and nerves.

5.

FLASHCARD QUESTION

Front

Collagen

Back

White fibers that provide structure and support in connective tissue.

6.

FLASHCARD QUESTION

Front

Elastin

Back

Yellow fibers that make connective tissue flexible.

7.

FLASHCARD QUESTION

Front

Elastic elongation

Back

Temporary change in the length of muscles, tendons, and supporting connective tissues.

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