Presentation Package for Concepts of Physical Fitness 12e Section III: Concept 10: Flexibility and...

Presentation Package for Presentation Package for Concepts of Physical Fitness 12eConcepts of Physical Fitness 12e

Section III: Concept 10:Section III: Concept 10:

Flexibility and Flexibility and StretchingStretching

Anatomical graphics from:Essentials of Human Anatomy and Physiology McGraw-Hill, 1998

All rights reserved

Created by:Gregory J. Welk

Iowa State University

2 Concepts of Physical Fitness 12e

Flexibility ActivityFlexibility Activity

Flexibility is an Flexibility is an important but important but often neglected often neglected part of an exercise part of an exercise programprogram

The importance of The importance of flexibility for flexibility for health and well-health and well-being becomes being becomes more important more important with agewith age


Benefits of FlexibilityBenefits of Flexibility

Freedom of Freedom of movementmovement

Decreased risk Decreased risk of back pain of back pain

Decreased Decreased risk of injuryrisk of injury

Improved athletic Improved athletic performanceperformance


Flexibility and Back PainFlexibility and Back Pain

Short and tight Short and tight muscles cause poor muscles cause poor posture which leads posture which leads to back painto back pain


Flexibility and Back PainFlexibility and Back Pain

Long and strong Long and strong muscles keep the muscles keep the body in good body in good alignment and alignment and reduce risk of reduce risk of back painback pain


Facts about FlexibilityFacts about Flexibility

Flexibility is joint Flexibility is joint specificspecific

Flexibility is Flexibility is enhanced if body is enhanced if body is warmwarm


Factors Influencing FlexibilityFactors Influencing Flexibility

Anatomy Anatomy GenderGender AgeAge RaceRace


Influence of Age on FlexibilityInfluence of Age on Flexibility

10 20 30 40 50 60 70

F L E X I B I L I T Y

FLEXIBILITY

PHYSICAL ACTIVITY

AGE (years)

ACTIVITY


Common MovementsCommon Movements

FlexionFlexion ExtensionExtension AbductionAbduction AdductionAdduction RotationRotation

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Concepts of Physical Fitness 12e

Assessing FlexibilityAssessing Flexibility

Make sure that you are warmed up Make sure that you are warmed up prior to testing.prior to testing.

Follow the instructions as close as Follow the instructions as close as possible since the best use of the possible since the best use of the results is to compare scores over results is to compare scores over time.time.

Lab 10a info

See Web10-4 for video clips of assessments

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Types of StretchingTypes of Stretching

Static Static BallisticBallistic

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Static StretchingStatic Stretching

Stretch slowly until tension Stretch slowly until tension Hold stretch for 10 - 30 sec.Hold stretch for 10 - 30 sec. Relax the muscle Relax the muscle Increase stretch a bit moreIncrease stretch a bit more

(developmental stretch)(developmental stretch)

StretchStretchReflexReflex

Maintaining stretch for 10- 30 secondswill allow the stretch reflex to subside andpermit gains.

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Ballistic StretchingBallistic Stretching

Dynamic movementDynamic movement Specificity of movementSpecificity of movement

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Methods of StretchingMethods of Stretching

Active stretchingActive stretching Passive stretchingPassive stretching ProprioceptiveProprioceptive

neuromuscularfacilitation neuromuscularfacilitationClick for more info

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FIT Formula FIT Formula (Static Stretching)(Static Stretching)

FF 3 - 7 times per week 3 - 7 times per week

I I 10% beyond normal length of muscle 10% beyond normal length of muscle

TT 10-60 seconds 10-60 seconds

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Areas Needing StretchingAreas Needing Stretching

HamstringsHamstrings Inner thighInner thigh CalfCalf Hip flexorsHip flexors Lower backLower back Chest / shouldersChest / shoulders

Lab 10binfo

In Lab 10b, you will In Lab 10b, you will can plan a stretching can plan a stretching program to address program to address your personal needsyour personal needs

See Web10-5 for examples of stretches

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Stretching PrecautionsStretching Precautions

Don't force stretch to the point of Don't force stretch to the point of painpain

Choose safe exercisesChoose safe exercises Avoid overstretching weak musclesAvoid overstretching weak muscles Use good techniqueUse good technique

See samples of good stretching technique

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Web ResourcesWeb Resources

“On the Web” pages for Concept

Online Learning Center

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Lab 10a InformationLab 10a InformationEvaluating FlexibilityEvaluating Flexibility

Perform each of the stretches in the Perform each of the stretches in the lablab(Be sure to check left and right (Be sure to check left and right separatelyseparately

Complete ratings and then evaluate Complete ratings and then evaluate your personal flexibility needs your personal flexibility needs according to your results.according to your results.

Return to presentation

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Lab10b InformationLab10b InformationPlanning and Logging Stretching ActivityPlanning and Logging Stretching Activity

Set goals for doing specific stretches Set goals for doing specific stretches during the weekduring the week

Monitor progress using logging Monitor progress using logging chartscharts


Supplemental GraphicsSupplemental Graphics

Lab InformationLab Information

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Proprioceptive Neuromuscular Proprioceptive Neuromuscular Facilitation (PNF)Facilitation (PNF)

Combines (active and passive) Combines (active and passive) methodsmethods

Most effective method forMost effective method forimproving flexibilityimproving flexibility

Promotes increase in strengthPromotes increase in strength

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PNF Stretching TechniquePNF Stretching Technique(C.R.A.C. Method)(C.R.A.C. Method)

Contract agonist isometricallyContract agonist isometrically Relax muscle for a few seconds Relax muscle for a few seconds Contract the antagonist for 15 Contract the antagonist for 15

secondsseconds RelaxRelax

Web10-1

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Hamstring StretchesHamstring Stretches

BAD GOOD

Standing Toe Touch

Back Saver Hamstring StretchBar Stretch

BAD

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Shin and Quadriceps Shin and Quadriceps StretchesStretches

BAD GOOD

Standing Stretch

Shin Stretch Quad Stretch

GOOD


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