In designing a warm-up program, the components of Flexibility and Cardiorespiratory trainingneed should be reviewed Flexibility The normal extensibility of all soft tissues that allows thefull range of motion of a joint. Describes as the ability to move a joint through its complete ROMExtensibility Capability to be elongated or stretched. Range of Motion (AKA ROM) Refersto the range that the body or bodily segments move during an exercise.Remember! Neuromuscular Efficiency 1. The ability of the neuromuscular system to enableall muscles to efficiently work together in all planes of motion. 2. The ability of theneuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically toproduce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion.To allow for proper Neuromuscular Efficiency, individuals must have proper flexibility in allthree planes Remember! Kinetic Chain The combination and interrelation of the nervous,muscular, and skeletal systems.

Postural Distortion Patterns Predictable patterns of muscle imbalances. Represented bylack of structural integrity- resulting from decreased functioning of one (or more) components ofthe HMS Muscle imbalnce -> Poor Posture -> Improper Movement -> Injury Poor Flexibilitymay lead to the development of Relative Flexibility Relative Flexibility The tendency of thebody to seek the path of least resistance during functional movement patterns. MuscleImbalance Alteration of muscle length surrounding a joint.- Could be overactive (forcingCompensation) or underactive (Allowing for compensation to occur)

Altered Reciprocal Inhibition The concept of muscle inhibition, caused by a tight agonist,which inhibits its functional antagonist. This could mean when the client flexes the elbow duringa bicep curl the triceps brachii does not relax like it should- Can lead to synergistic dominanceSynergistic Dominance 1. When synergists take over function for a weak or inhibited primemover. 2. The neuromuscular phenomenon that occurs when inappropriate muscles take overthe function of a weak or inhibited prime mover. 3. This may lead to Arthokinetic DysfunctionArthrokinetic Dysfunction 1. A biomechanical and neuromuscular dysfunction in whichforces at the joint are altered, resulting in abnormal joint movement and proprioception. 2.Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscularcommunication at the joint 3. With time, the stress associated with Arthrokinetic Dysfunctioncan lead to pain, which can further alter muscle recruitment and joint mechanicsRemember! Muscle Spindles Receptors sensitive to change in length of the muscle and therate of that change. Remember! Golgi Tendon Organs 1.Receptors sensitive to change intension of the muscle and the rate of that change. 2.Located within the Musculotendinousjunction (point where the muscle and the tendon meet. 3.The GTO causes a muscle to relaxwhen under Great amounts of stress, which could result in injury. (This is termed "AutogenicInhibition") Autogenic Inhibition The process by which neural impulses that sense tensionare greater than the impulses that cause muscles to contract, providing an inhibitory effect tothe muscle spindles. NOTE: Autogenic Inhibition is one of the main principles use in Flexibilitytraining, particularly with static stretching in which one holds a stretch for a prolonged period.Holding a stretch creates tension in the muscle. This tension stimulates the GTO, whichoverrides muscle spindle activity in the muscle being stretched, causing relaxation in theoveractive muscle and allowing for optimal lengthening of the tissue in general, stretchesshould be held long enough for the GTO to override the signal from the muscle spindle (Approx30 seconds) Muscular imbalances are highly prevalent in today's society and are oftentimescaused by Pattern Overload Pattern Overload 1. Repetitive physical activity that movesthrough the same patterns of motion, placing the same stresses on the body over time. 2.Consistently repeating the same pattern of motion, which may place abnormal stresses on thebody. Cumulative Injury Cycle A cycle whereby an injury will induce inflammation, musclespasm, adhesions, altered neuromuscular control, and muscle imbalances. Note: The

adhesions that form are a weak, inelastic matrix (Inability to stretch) that decreases normalelasticity of the soft tissue, resulting in altered length-tension relationships (Leading to alteredreciprocal inhibition) If these adhesions are left untreated they can begin to form permanentstructural change in the soft tissue that is evident by Davis's law.

Daviss Law 1.States that soft tissue models along the line of stress. 2. "Ligaments, or anysoft tissue, when put under even a moderate degree of tension, if that tension is unremitting, willelongate by the addition of new material; on the contrary, when ligaments, or rather soft tissues,remain uninterruptedly in a loose or lax state, they will gradually shorten, as the effete materialis removed, until they come to maintain the same relation to the bony structures with which theyare united that they did before their shortening. Nature never wastes her time and material inmaintaining a muscle or ligament at its original length when the distance between their points oforigin and insertion is for any considerable time, without interruption, shortened." There are 3phases of Flexibility training within the OPT model: Corrective, Active, and FunctionalCorrective Flexibility 1.Designed to improve ROM, muscle imbalances and alteredarthrokinematics 2.Includes: Self-Myofascial Release (Foam Roll) techniques and staticstretching 2. Corrective Flexibility is appropriate at the stabilization level (phase 1) of the OPTmodel Self-Myofascial Release Another form of flexibility that focuses on the fascial systemin the body. (Utilizes foam rollers) Static Stretching The process of passively taking a muscleto the point of tension and holding the stretch for a minimum of 30 seconds. Active Flexibility1.The ability of agonists and synergists to move a limb through the full range of motion whiletheir functional antagonist is being stretched. 2. Uses SMR and Active Isolated Stretchingtechniques 3. This would be appropriate at the strength level (phases 2, 3, and 4,) of the OPTmodel Active-Isolated Stretch The process of using agonists and synergists to dynamically

move the joint into a range of motion. Functional Flexibility 1.Integrated, multiplanar, softtissue extensibility with optimum neuromuscular control through the full range of motion. 2.UsesSMR and Dynamic Stretching. 3. If clients compensate when performing dynamic stretchesduring training, they need to be regressed to active or corrective flexibility 4. This form would beappropriate at the power level(Phase 5) of the OPT model Dynamic Range of Motion Thecombination of flexibility and the nervous systems ability to control this range of motionefficiently. Dynamic Stretching 1. Uses the force production of a muscle and the bodysmomentum to take a joint through the full available range of motion. 2. The active extension of amuscle, using force production and momentum, to move the joint through the full availablerange of motion. NOTES: SMR is used to correct existing muscle imbalances, reduce triggerpoints(Knots within Muscle) and inhibit overactive musculature. Can be used before AND afterexercise NOTE: Static Stretching is used to correct existing muscle imbalances and lengthenoveractive (Tight) musculature can be used before and after exercise. Remember! Dynamic orFunctional stretching should only be used once clients have demonstrated adequate controlover motions- this prevent injury

1. By

1. By

Self Myofascial Release (SMR) 1. Byapplying a gentle force to an adhesion (knot) the elastic muscle fibers are altered from thebundled position (Which causes the adhesion) 2. The Gentle pressure will stimulate the GTOand create autogenic inhibition, decreasing muscle spindle excitation and releasing thehypertonicity (Tension) 3. Once a pressure point is found, a minimum of 30 seconds ofpressure (Foam roll or other implement) needs to be held on that area.

Static Stretching

Active-Isolated Stretching 1. Good for preactivity as long as no postural distortion patternsare present. 2. Typically 5 - 10 repetitions of each stretch are performed and held for 1 to 2seconds each. 3. Should be performed AFTER SMR and Static Stretching to determine if anymuscles are tight or overactive during the assessment process.