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Chapter 5

Developing Flexibility. Chapter 5. Isn't stretching just for competitive sports?. Flexibility. The ability of a joint to move freely through its full range of motion. Crazy Flexibility – video of abnormal flexibility Not what we is meant by full range of motion.

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Chapter 5

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  1. Developing Flexibility Chapter 5 Isn't stretching just for competitive sports?

  2. Flexibility • The ability of a joint to move freely through its full range of motion. Crazy Flexibility – video of abnormal flexibility • Not what we is meant by full range of motion.

  3. Factors Affecting Flexibility Anatomical (Structural) Factors • Shape of bones • Connective tissue – ligaments & cartilage (joint capsule) (47%) • Muscle (41%) • Tendons (10%) • Skin (2%) *As you can see the muscles are a major factor in your flexibility and you can drastically change their ability to stretch more. Ligaments and cartilage should not change in structure.

  4. Stretch Reflex – Knee Tap • Involuntary contraction of a muscle due to rapid stretching of that muscle. • So that’s why my leg jerks when the Dr. taps my knee. • Helps prevent muscle and tendon damage. • The reason muscle stretching must last long enough for the stretch reflex to release.

  5. Benefits of Flexibility • Healthy joints - Keeps joints lubricated. • Enhanced ability to move freely and easily - enhancing athletic performance. • Stretching during warm-up decreases the risk of injury. • Reversal of age-related decline in flexibility. • Improved posture and appearance. • Helps prevent lower back problems. • It feels good.

  6. Preventing Lower Back Pain • See Figure 2 and Table 1 (pg. 114) • Guide to why strong and flexible muscles in the hip/lower back region will help decrease the changes of lower back pain. Preventing Poor Posture • Review this section. • Lock at Laboratory 1 to evaluate your posture.

  7. Evaluating Flexibility • Is not joint specific. Flexibility is muscle specific. • You are trying to improve/test the flexibility in a muscle. Example; your right shoulder may have more range of motion than your left shoulder because those muscles are more flexible. • Sit & Reach Test • Running Flexibility Test • Shoulder Flexibility Test • These are just a few of the Self Tests that are available.

  8. Designing a Flexibility Program • Evaluate your flexibility so you can set goals. • Dynamic, ballistic, static, or PNF. Dynamic and Ballistic Stretching • Range of motion that is achieved through moving a limb to its limits in a quick fashion. • Associated with increased muscle soreness and the stretch reflex. • Used more in athletic competition. Not recommended for personal fitness programs due to risk of injury. Static Stretching • Range of motion that is achieved through slow controlled stretching. • Most commonly used and recommended type.

  9. PNF Stretching or PNF: Partner-Assisted Stretching • Proprioceptive neuromuscular facilitation (PNF) uses the nervous and muscular systems to facilitate stretching. • PNF utilizes the inverse stretch reflex to relax the target muscle. • PNF stretch: perform a 10-30 second static stretch, then contract the muscle for 6 seconds to produce fatigue, and then relax while a partner stretches your limb for 10-30 seconds. • For safety be sensitive to your partner’s needs and flexibility level.

  10. Guidelines of Flexibility Development • Frequency – 2 to 3 days a week (up to 7 days if possible). • Intensity – slightly beyond the normal range of motion to the point of tension. • Time – 10 to 30 second static hold, 10 – 30 minutes each session. • Repetitions – at least 4 sustained stretches for each muscle group. Stretch 1Stretch 2Stretch 3 & 4

  11. Tips for Developing Flexibility • Warm up before stretching • After warm-up, stretch to prepare for activity • Stretch for flexibility during cool-down • Stop at the point of tension, not pain • Stretch slowly and evenly • Try to consciously relax • Maintain regular breathing • Don’t bounce • Strive for muscle balance.

  12. Take Action • Incorporate stretching before and after exercising. • While studying or reading the morning paper, sit on the floor and stretch. • While on the phone, stand and stretch. • If you have a desk job, take a 5-minute stretch break every hour. • After every hour of computer use, take a 5-minute stretch break. • While watching TV, stretch during commercials.

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