Presentation Package for Concepts of Physical Fitness 14e

1. All rights reserved Presentation Package for Concepts of Physical Fitness 14e Section III: Concept 9 Flexibility and Stretching Exercises Anatomical graphics from: Essentials of Human Anatomy and Physiology McGraw-Hill, 1998 Regular stretching exercises promote flexibility— a component of fitness—that permits freedom of movement, contributes to ease and economy of muscular effort, allows for successful performance in certain activities, and provides less susceptibility to some types of injuries or musculoskeletal problems.

2. Flexibility Activity • Flexibility is an important, but often neglected part of an exercise program. • The importance of flexibility for health and well-being becomes more important with age. Concepts of Physical Fitness 14e

3. Flexibility Fundamentals • Not the same as stretching. • The range of motion in a joint or joints is used to reflect flexibility at that joint. • ROM= the extent and direction of movement that is possible. • Joint specific • Specific vocabulary is used to describe the movement of joints. • Flexion/extension, abduction/adduction, internal and external rotation, etc. (see next slide) Concepts of Physical Fitness 14e

4. Common Movements • Flexion • Extension • Abduction • Adduction • Rotation Concepts of Physical Fitness 14e

5. Flexibility Fundamentals continued • The unique nature of the different joints causes some to allow for greater mobility than others. • Ball-and-socket joint • Hinge joint • ROM at a joint depends on how it is being assessed • Static = without movement • Dynamic = active functional activity Concepts of Physical Fitness 14e

6. Factors Influencing Flexibility • Anatomy • Long “muscle-tendon units” (MTUs) • Properties of connective tissue and muscle • Type of joint • Gender • Females more flexible • Possibly related to: • bone structure (e.g., wider hips) • hormonal influences • physical activity choices (e.g., dance, gymnastics, swimming) that require good flexibility Concepts of Physical Fitness 14e

7. Factors Influencing Flexibility continued • Genetics (loose joints) • Lack of use or misuse • Lack of physical activity / muscle imbalances • Race • Age (see next slide) Concepts of Physical Fitness 14e

8. F L ACTIVITY E X I B I FLEXIBILITY L I PHYSICALACTIVITY T Y 10 20 30 40 50 60 70 AGE (years) Influence of Age on Flexibility Concepts of Physical Fitness 14e

9. Health Benefits of Flexibility • No ideal standard for flexibility exists. • Necessary for optimal posture. • Extremes of inflexibility and hyperflexibility increase the likelihood of injury. • May help prevent muscle strain and such orthopedic problems as back pain (see next 2 slides). • Stretching may help to relieve muscle cramps, stiffness, and some local or referred pain. Concepts of Physical Fitness 14e

10. Flexibility & Back Pain • Short and tight muscles cause poor posture which leads to back pain. Concepts of Physical Fitness 14e

11. Flexibility & Back Pain • Long and strong muscles keep the body in good alignment and reduce risk of back pain. Concepts of Physical Fitness 14e

12. Health Benefits of Flexibility • Stretching is probably ineffective in preventing muscle soreness. • Overstretching may make a person susceptible to injury or hamper performance. • Freedom of movement • Improved athletic performance • Questionable benefits prior to competition Concepts of Physical Fitness 14e

13. Stretching Methods • Static • Active assistance • Passive assistance • Ballistic • PNF Concepts of Physical Fitness 14e

14. Static Stretching • Safer and less likely to cause injury • Stretch slowly until tension • Hold stretch for 10 - 30 sec. • Relax the muscle • Increase stretch a bit more(developmental stretch) Concepts of Physical Fitness 14e

15. Static Stretching • Active stretching • Passive stretching See next slide (Figure 3) Concepts of Physical Fitness 14e

16. Concepts of Physical Fitness 14e

17. Ballistic Stretching • Dynamic movement • Specificity of movement Concepts of Physical Fitness 14e

18. Proprioceptive Neuromuscular Facilitation (PNF) • Combines (active and passive) methods • Most effective method forimproving flexibility • Promotes increase in strength Concepts of Physical Fitness 14e

19. PNF Stretching Technique(C.R.A.C. Method) • Contract agonist isometrically • Relax muscle for a few seconds • Contract the antagonist for 15 seconds • Relax Web09-02 Concepts of Physical Fitness 14e

20. How Much Flexibility is Enough?How Much Stretching is Enough? Concepts of Physical Fitness 14e

21. How much is enough? • Stretching exercises should be done regularly to achieve optimal benefits. • For flexibility to be increased, you must stretch and hold muscles beyond normal length for an adequate amount of time.(see the stretch reflex on the next slide) • Performing warm-up exercises is not the same as doing a stretching workout for flexibility development. • The best time for stretching is when the muscles are warm. Concepts of Physical Fitness 14e

22. StretchReflex Maintaining stretch for 10- 30 secondswill allow the stretch reflex to subside andpermit gains. Concepts of Physical Fitness 14e

23. FIT Formula(Static Stretching) F3 - 7 times per week I 10% beyond normal length of muscle T15-60 seconds, 3-5 reps (rest 30 sec between reps) Concepts of Physical Fitness 14e

24. Flexibility-Based Activities • Yoga • Tai Chi • Pilates Concepts of Physical Fitness 14e

25. Stretching Aids / Technology • Stretching ropes can make it easier to execute and hold stretches properly. • Foam rollers can improve strength, balance, and flexibility. Concepts of Physical Fitness 14e

26. Guidelines for Safe & Effective Stretching Exercise • Do not force the stretch to the point of pain. • Choose safe exercises. • Avoid overstretching weak muscles. • Use good technique. See samples of good stretching technique Concepts of Physical Fitness 14e

27. Summary • Flexibility is the often neglected • Joint specific • Many influencing factors • Many health benefits • Static stretching is the most widely recommended. • 3-7 days per week target Concepts of Physical Fitness 14e

28. Web Resources Online Learning Center “On the Web” pages for Concept Concepts of Physical Fitness 14e

29. Supplemental Graphics Lab Information

30. Lab 9a InformationEvaluating Flexibility • Make sure that you are warmed up prior to testing. • Follow the instructions as close as possible since the best use of the results is to compare scores over time. • Perform each of the stretches in the lab(Be sure to check left and right separately). • Complete ratings and then evaluate your personal flexibility needs according to your results. Concepts of Physical Fitness 14e

31. Areas Needing Stretching • Hamstrings • Inner thigh • Calf • Hip flexors • Lower back • Chest / shoulders In Lab 9b, you can plan a stretching program to address your personal needs. Concepts of Physical Fitness 14e

32. Lab9b InformationPlanning and Logging Stretching Activity • Set goals for doing specific stretches during the week. • Monitor progress using logging charts. Concepts of Physical Fitness 14e

33. Hamstring Stretches BAD BAD GOOD Bar Stretch Standing Toe Touch Back Saver Hamstring Stretch Concepts of Physical Fitness 14e

34. Shin & Quadriceps Stretches Return to presentation BAD GOOD GOOD Shin Stretch Quad Stretch Standing Stretch Concepts of Physical Fitness 14e