Presentation Package for Concepts of Fitness & Wellness 9e

1. Presentation Package for Concepts of Fitness & Wellness 9e Concept 10 Muscle Fitness and Resistance 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. Presentation Overview Online Learning Center • Flexibility Fundamentals • Factors Influencing Flexibility • Stretching Methods • How much stretching is enough? • Safe Stretching Guidelines Discussion Activity

3. Flexibility Fundamentals • Not the same as stretching • Regular stretching is needed to improve flexibility • End of work-out when muscles are warm or set a specific time to build flexibility

4. Factors Influencing Flexibility • Range of motion (ROM) - the extent and direction of movement that is possible. • Joint specific • Joint flexibility depends on static or dynamic conditions

5. 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

6. Factors Influencing Flexibility continued • Genetics (loose joints) • Lack of use or misuse • Lack of physical activity / muscle imbalances • Age (see next slide)

7. F L ACTIVITY E X I B I FLEXIBILITY L I PHYSICAL ACTIVITY T Y 102030 40 50 60 70 AGE (years) Influence of Age on Flexibility

8. Health Benefits of Flexibility • No ideal standard • 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 ache 8

9. Health Benefits of Flexibility continued • Stretching is used by physical therapists to improve flexibility and to aid in rehab • My help relieve muscle cramps and pain associated with myofascial trigger points • Stretching is probably ineffective in preventing muscle soreness

10. Performance Benefits • Daily functioning • Sport performance

11. Stretching Methods • Static • Active assistance • Passive assistance • PNF - most effective • Ballistic

12. Static Stretching • Safer and less likely to cause injury • Stretch slowly until tension • Hold stretch for 15 - 60 sec • Relax the muscle • Increase stretch a bit more(developmental stretch) • Active and passive static stretching (see next slide)

14. Proprioceptive Neuromuscular Facilitation (PNF) • Combines (active and passive) methods • Most effective method forimproving flexibility • Promotes increase in strength

15. PNF Stretching Technique(C.R.A.C. Method) • Contract agonist isometrically • Relax muscle for a few seconds • Contract the antagonist for 15 sec • Relax

16. Ballistic Stretching • Specificity of movement • Dynamic movement Photo: Creative Commons Google Images

17. How Much Stretching is Enough? Photo: Creative Commons Flickr

18. 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

19. StretchReflex Maintaining the stretch for 15- 60 secondswill allow the stretch reflex to subside andpermit gains

20. Lab 9a info FIT Formula F 2 - 3 days/week (preferably daily) I As far as possible without paindo not exceed 10% of static ROM T Minimum 10 min (after 10-min warm-up15 to 30-60 seconds, 4 reps (10 sec threshold for PNF)

21. Lab 9b info 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.

22. Flexibility-Based Activities • Tai Chi • Yoga • Pilates Photo: Creative Commons Flickr

23. Stretching Aids • Stretching ropes can make it easier to execute and hold stretches properly • Foam rollers can improve strength, balance, and flexibility

24. 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

25. Summary • Flexibility is often neglected • Joint specific • Many influencing factors • Many health benefits • Static stretching is the most widely recommended • 3-7 days per week target End ofpresentation

26. Online Learning Center Supplemental Info Stretching Techniques Lab Information Discussion Activity

27. Hamstring Stretches BAD BAD GOOD Bar Stretch Standing Toe Touch Back Saver Hamstring Stretch

28. Shin & Quadriceps Stretches Return to presentation BAD GOOD GOOD Shin Stretch Quad Stretch Standing Stretch

29. Return to presentation 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

30. Return to presentation Lab9b InformationPlanning and Logging Stretching Activity • Set goals for doing specific stretches during the week • Monitor progress using logging charts

31. Return to presentation Discussion Activity Why do you think flexibility is the most neglected component of health-related fitness?