Principles of Muscular Flexibility Assessment and Prescription

1. Principles of Muscular Flexibility Assessment and Prescription

2. Flexibility and Terms Defined • Flexibility – the ability of a joint to move freely through its full range of motion. • Stretching – moving the joints beyond the accustomed range of motion. • Plastic elongation – permanent lengthening of soft tissue. • Elastic elongation – temporary lengthening of soft tissue.

3. Importance of Flexibility • Many musculoskeletal injuries can be associated with lack of flexibility • Improper posture can result in lower back pain pain (linked with lack of flexibility). • Improper body mechanics have been attributed to poor flexibility. • Participation in a regular flexibility program and stretching before and after workouts will help individuals maintain good joint mobility.

4. Factors Affecting Flexibility • Flexibility is joint specific, not only to the joint, but to the movement of that joint. • Generally, flexibility levels are related to genetic factors and level of activity. • Other factors which play a role include: • Joint structure Ligaments • Tendons Muscles • Skin Tissue Injury • Adipose Tissue (fat) Body Temperature • Age Gender • Disease General Condition

5. Range of Motion • Greater range of motion can be attained through plastic or elastic elongation. • PLASTIC: Permanent lengthening of soft tissue (joint capsules, tendons, ligaments). • ELASTIC: Temporary lengthening – increases the extensibility of the muscles. • Women are generally more flexible than men. • Flexibility decrease with age • Sedentary living and inactivity are major factors.

6. Flexibility Assessment • Most test developed are sport specific, therefore have no relative function for the general public. • The following test are more relevant to the general public • Sit and Reach test (most prevalent) • Total Body Rotation Test • Shoulder Rotation Test

7. Flexibility Prescription • The overload principle and principle of specificity used in the muscular strength training are also used in muscular flexibility training. • Progression – the gradual increase in resistance / activity / workload etc.. • Overload – pushing past present ability • Specificity – specific to the desired effect

8. Methods of Stretching • STATIC STRETCHING • Slow, sustained stretching • Most frequently used and recommended for flexibility programs. • Muscles are generally lengthen through the joints’ full range of motion until an end position is held for a few seconds. • SAFEST METHOD

9. Methods Continued • DYNAMIC or BALLISTIC STRETCHING • Mainly used by athletes • Jerky, rapid, and bouncy movements are used to provide the force to lengthen the muscles. • MOST DANGEROURS! • Small muscles tear = soreness • Loose joint structure

10. Methods Continued • Proprioceptive Neuromuscular Facilitation • PNF • Mainly used by elite athletes, e.g.. Gymnasts, football etc.. • Based on a contract and relax method usually requiring a partner • NOTE: Contraction = Isometric for approx. 5 seconds each time • 4-5 sets • Relax phase can be passive or active if one uses Antagonist contraction as well.