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Chapter 8

CHAPTER. OUTLINE. Benefits of Good Flexibility. Factors Affecting Flexibility. Assessment of Flexibility. Evaluating Body Posture. Muscular Flexibility Prescription. Contraindicated Exercises. Preventing and Rehabilitating Low-Back Pain. Chapter 8. Muscular Flexibility.

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Chapter 8

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  1. CHAPTER OUTLINE Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Chapter 8 Muscular Flexibility

  2. ________________: The ability of a joint to move freely through its full range of motion ________________: Moving the joints beyond the accustomed range of motion ________________: Permanent lengthening of soft tissue ________________: Temporary lengthening of soft tissue Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Key Terms

  3. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Benefits of Adequate Flexibility • Promotes healthy muscles and joints • Improves elasticity of muscles and connective tissue around joints, enhancing freedom of movement • Makes activities of daily living (turning, lifting, and bending) easier to perform • Helps prevent low-back and other spinal column problems

  4. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Benefits of Adequate Flexibility • Improves and maintains good postural alignment • Promotes proper and graceful body movement • Improves personal appearance and self-image • Helps develop and maintain motor skills throughout life

  5. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Benefits of Adequate Flexibility • Flexibility exercises have been prescribed successfully to treat 1. 2. 3.

  6. Stretching for Menstrual Cramps

  7. Stretching for Menstrual Cramps

  8. Stretching for Menstrual Cramps

  9. Genetics Physical activity Joint structure Ligaments Tendons Muscles Skin Tissue injury Adipose tissue (fat) Body temperature Age Gender Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Factors Affecting Flexibility

  10. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Muscle Flexibility • Flexibility is joint specific • Women are more flexible than men • Decrements are primarily related to physical inactivity • Aging decreases joint range of motion

  11. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Flexibility Fitness Tests • Modified sit-and-reach test • Total body rotation test • Shoulder rotation test

  12. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Modified Sit-and-Reach Test • Measures hip and trunk flexibility • Modified protocol accounts for arm/leg length discrepancies Starting position for the modified sit-and-reach test

  13. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Modified Sit-and-Reach Test • Hold the final reach for two seconds Modified sit-and-reach test

  14. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Total Body Rotation Test • Measures body rotation • Test is performed on either right or left side

  15. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Shoulder Rotation Test • Measures shoulder flexibility Measuring biacromial width Starting position for the shoulder rotation test Shoulder rotation test

  16. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Critical Thinking • Carefully consider the relevance of stretching exercises to your personal fitness program throughout the years. How much importance do you place on these exercises? • Have some conditions improved through your stretching program, or have particular exercises contributed to your health and well-being?

  17. _____________________________: Exercises done with jerky, rapid, bouncy movements _____________________________: Exercises in which the muscles are lengthened gradually through a joint’s complete range of motion _____________________________________: Stretching technique in which muscles are stretched out sequentially with intermittent isometric contractions Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Key Terms

  18. Stretching Techniques • Static stretching • Each muscle is gradually stretched and held for 10-*30* seconds • Ballistic stretching 1. Sudden stretching in a bouncing movement 2. 3. Could benefit if ____________________________________ • Proprioceptive neuromuscular facilitation (PNF) • Muscle is contracted, then stretched • Causes soreness, requires partner

  19. Mode Static or dynamic to include every major joint Intensity To the point of _________________ Repetitions At least 4 times Hold the final stretched position for __________ seconds Frequency _____ days per week Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Guidelines forDeveloping Flexibility

  20. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Contraindicated Exercises • Most strength and flexibility exercises are relatively safe to perform • Some exercises (contraindicated) can be hazardous if performed incorrectly • Contraindicated exercises may cause harm because of excessive strain on muscles and joints; in particular the spine, lower back, knees, neck, or shoulders • A list of contraindicated exercises are provided in the textbook

  21. Contraindicated Stretching Exercises

  22. Contraindicated Stretching Exercises

  23. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Low-Back Pain • About 75 million Americans suffer from chronic low-back pain • Caused by 1. 2. 3.

  24. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Critical Thinking • Consider your own low-back health. Have you ever experienced episodes of low-back pain? • If so, how long did it take you to recover, and what helped you recover from this condition?

  25. 8.6 Incorrect and Correct Pelvic Alignment

  26. 8.7 Caring for Your Back • Change from one task to another before fatigue sets in • Use a footrest • Bend at the knees and the hips, not at the waist • Hold heavy objects close to your body • Never bend over without bending your knees

  27. 8.7 Low-Back Health • Find the correct standing position by practicing against a wall

  28. 8.7 Low-Back Health • Exercise while lying in bed to teach yourself correct muscle position Ironic isn’t it???

  29. 8.7 Low-Back Health • A straight, hard chair is best • Learn to sit properly in whatever chair you use

  30. 8.7 Low-Back Health • Faulty sleeping positions intensify swayback

  31. 8.7 Low-Back Health • Relieve your back by taking all pressure off of your back and legs

  32. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Tips to Prevent Low-Back Pain • Be physically active • Stretch often using spinal exercises through a functional range of motion • Regularly strengthen the core of the body • Lift heavy objects by bending at the knees and carrying them close to the body

  33. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Tips to Prevent Low-Back Pain • Avoid sitting (over 50 minutes) or standing in one position for lengthy periods of time • Maintain correct posture • Sleep on your back with a pillow under the knees or sideways with the knees drawn up and a small pillow between the knees

  34. Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Tips to Prevent Low-Back Pain • Try out different mattresses of firm consistency before selecting a mattress • Sleep Number Bed??? • Warm up properly using mild stretches before engaging in physical activity • Practice adequate stress management techniques

  35. End of Chapter

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