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sblaschka's NASM Stretching and Flexibility - Chapter 7
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sblaschka's NASM Stretching and Flexibility - Chapter 7
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sblaschka's NASM Stretching andFlexibility - Chapter 7 questions and
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Fascial |Stretching |- |ANSWERS✔✔ |Synchronized |breath
No |pain
Traction
Progression |to |perpetual |movement
Upregulation |- |ANSWERS✔✔ |An |increase |in |the |rate |of |a |physiological |response |or |
biochemical |process.
Downregulation |- |ANSWERS✔✔ |A |decrease |in |the |rate |of |a |physiological |response |or |
biochemical |process.
Traction |- |ANSWERS✔✔ |Applying |a |slight |puling |force |to |a |joint.
Resistance |Traction |(RT) |- |ANSWERS✔✔ |The |point |of |maximal |tension |used |during |a |
traction |technique.
Passive |range |of |motion |(PROM) |- |ANSWERS✔✔ |The |range |of |motion |achieved |by |a |joint |
with |no |external |forces |applied.
Resistance |1 |(R1) |- |ANSWERS✔✔ |The |first |point |of |resistance |beyond |an |individual's |passive
|range |of |motion.
Resistance |2 |(R2) |- |ANSWERS✔✔ |The |highest |level |of |tension |a |joint |should |be |stretched |to.
,Resistance |3 |(R3) |- |ANSWERS✔✔ |The |point |of |maximal |myofascial |tension |that |can |lead |to |
pain |or |injury.
RT |- |ANSWERS✔✔ |Resistance |Traction
Static |Stretching |- |ANSWERS✔✔ |light |in |intensity, |taken |to |the |first |point |of |tension, |and |
applied |over |a |longer |duration |for |a |minimum |of |30 |seconds
Proprioceptive |Neuromuscular |Facilitation |(PNF) |- |ANSWERS✔✔ |A |stretching |technique |
that |uses |a |contract-relax-contract |method |to |achieve |a |deeper |range |of |motion.
Perpetual |Movement |- |ANSWERS✔✔ |consistent |and |ever-changing |motion |throughout |the |
stretch
Double-Leg |Traction |- |ANSWERS✔✔ |Fitness |Professional: |Standing |at |the |foot |of |the |table
Hold |both |heels |in |the |palms |of |your |hands |and |gently |wrap |your |fingers |around |the |rest |of |
the |feet.
Lift |both |of |the |client's |extended |legs |with |traction |at |10 |to |20-degree |hip |flexion.
Engage |your |core |and |bend |your |knees |slightly.
Lean |back |with |your |body |and |stay |relaxed.
Traction: |Through |both |legs |- |repeat |three |times
Common |Errors:
Gripping |the |Achilles |tendon
Not |pulling |strong |enough |or |pulling |too |quickly
Dropping |down |into |a |squat
Single-Leg |Traction |- |ANSWERS✔✔ |Fitness |Professional: |Standing |at |the |foot |of |the |table
, Position |the |client's |leg |approximately |20 |degrees |flexion |and |abduction, |with |a |slight |
external |rotation |of |the |femur.
Hold |just |above |the |client's |heel |with |the |outside |hand |and |wrap |their |other |hand |around |the |
lower |leg |to |get |a |secure |grip.
Engage |your |core |and |bend |your |knees |slightly.
Lean |back |with |your |body |and |stay |relaxed.
Traction: |Through |one |leg |- |repeat |three |times
Common |Errors:
Not |applying |enough |force |with |the |bottom |hand
Pulling |with |the |arms |and |not |using |the |body
Losing |the |correct |angle |of |pull
Gripping |the |Achilles |tendon
Calf |Complex |Stretch |(Back |Net) |- |ANSWERS✔✔ |Technique:
Static |- |Hold |the |first |point |of |tension |for |30 |seconds. |Repeat |up |to |three |times.
PNF |- |Use |a |10-second |hold |at |the |first |point |of |tension. |Contract |the |target |muscle |(calf |
complex) |at |20% |max |for |3 |seconds. |Contract |the |opposite |muscle |(tibialis |anterior) |as |stretch |
is |applied. |Hold |the |new |ROM |for |30 |seconds. |Repeat |up |to |two |times.
Perpetual |Movement |- |Use |slow, |consistent |undulating |motions |throughout |the |stretch.
Fitness |Professional: |Standing |at |the |foot |of |the |table
Lift |the |client's |leg |by |gripping |the |calcaneus |between |the |fingers |and |thumb. |Place |ankle |in |a
|neutral |position.
Place |the |forearm |on |the |ball |of |the |foot |to |assist |with |the |stretch. |Place |the |opposite |hand |on |
the |top |of |the |lower |leg, |slightly |above |the |ankle, |to |apply |a |downward |(posterior) |force.
The |stretch |is |performed |by |leaning |the |body |forward, |using |the |forearm |to |move |foot |into |
dorsiflexion. |The |top |hand |applies |a |slight |downward |force.
Traction: |Through |the |ankle, |by |pulling |calcaneus |away |from |the |hip
Common |Errors:
Gripping |Achilles |tendon
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