Presentation Package for Concepts of Physical Fitness 14e Section III: Concept 9 Flexibility and...

Presentation Package for Presentation Package for Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e

Section III: Concept 9Section III: Concept 9

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

All rights reservedAll rights reserved

Regular stretching exercises promote flexibility— a component of fitness—that Regular stretching exercises promote flexibility— a component of fitness—that permits freedom of movement, contributes to ease and economy of muscular permits freedom of movement, contributes to ease and economy of muscular effort, allows for successful performance in certain activities, and provides less effort, allows for successful performance in certain activities, and provides less susceptibility to some types of injuries or musculoskeletal problems.susceptibility to some types of injuries or musculoskeletal problems.

Concepts of Physical Fitness 14e2

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 program.program.

• 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 age.with age.


Flexibility Flexibility FundamentalsFundamentals

• Not the same as stretching.Not the same as stretching.• The range of motion in a joint or joints is The range of motion in a joint or joints is

used to reflect flexibility at that joint.used to reflect flexibility at that joint.– ROM= the extent ROM= the extent and and direction of direction of

movement that is possible.movement that is possible.– Joint specificJoint specific

• Specific vocabulary is used to describe Specific vocabulary is used to describe the movement of joints.the movement of joints.– Flexion/extension, abduction/adduction, Flexion/extension, abduction/adduction,

internal and external rotation, etc. internal and external rotation, etc. (see next slide)(see next slide)


Common MovementsCommon Movements

• FlexionFlexion

• ExtensionExtension

• AbductionAbduction

• AdductionAdduction

• RotationRotation


Flexibility Fundamentals Flexibility Fundamentals continuedcontinued

• The unique nature of the different The unique nature of the different joints causes some to allow for greater joints causes some to allow for greater mobility than others.mobility than others.– Ball-and-socket jointBall-and-socket joint

– Hinge jointHinge joint

• ROM at a joint depends on how it is ROM at a joint depends on how it is being assessedbeing assessed– Static = without movementStatic = without movement– Dynamic = active functional activityDynamic = active functional activity


Factors Influencing Factors Influencing FlexibilityFlexibility• AnatomyAnatomy

– Long “muscle-tendon units” (MTUs)Long “muscle-tendon units” (MTUs)– Properties of connective tissue and muscleProperties of connective tissue and muscle– Type of jointType of joint

• GenderGender– Females more flexibleFemales more flexible

• Possibly related to:Possibly related to:– bone structure (e.g., wider hips)bone structure (e.g., wider hips)– hormonal influenceshormonal influences– physical activity choices (e.g., dance, physical activity choices (e.g., dance,

gymnastics, swimming) that require good gymnastics, swimming) that require good flexibilityflexibility


Factors Influencing Factors Influencing Flexibility Flexibility continuedcontinued

• Genetics Genetics (loose joints)(loose joints)

• Lack of use or misuseLack of use or misuse– Lack of physical activity / muscle Lack of physical activity / muscle

imbalancesimbalances

• RaceRace• Age Age (see next slide)(see next slide)


Influence of Age on Influence of Age on FlexibilityFlexibility

10 20 30 40 50 60 7010 20 30 40 50 60 70

F L E X I B I L I T YY

FLEXIBILITYFLEXIBILITY

PHYSICALPHYSICAL ACTIVITYACTIVITY

AGE (years)AGE (years)

AACCTTIIVVIITTYY


Health Benefits of Health Benefits of FlexibilityFlexibility• No ideal standard for flexibility exists.No ideal standard for flexibility exists.• Necessary for optimal posture.Necessary for optimal posture.• Extremes of inflexibility and Extremes of inflexibility and

hyperflexibility increase the likelihood of hyperflexibility increase the likelihood of injury.injury.

• May help prevent muscle strain and such May help prevent muscle strain and such orthopedic problems as back pain orthopedic problems as back pain (see (see next 2 slides).next 2 slides).

• Stretching may help to relieve muscle Stretching may help to relieve muscle cramps, stiffness, and some local or cramps, stiffness, and some local or referred pain.referred pain.


Flexibility & Back PainFlexibility & Back Pain

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


Flexibility & Back PainFlexibility & Back Pain

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


Health Benefits of FlexibilityHealth Benefits of Flexibility• Stretching is probably Stretching is probably ineffective ineffective in in

preventing muscle soreness.preventing muscle soreness.

• Overstretching may make a person Overstretching may make a person susceptible to injury or hamper susceptible to injury or hamper performance. performance.

• Freedom of movementFreedom of movement

• Improved athletic performanceImproved athletic performance– Questionable benefits prior to Questionable benefits prior to

competitioncompetition


Stretching MethodsStretching Methods

• StaticStatic–Active assistanceActive assistance

–Passive assistance Passive assistance

• BallisticBallistic

• PNFPNF


Static StretchingStatic Stretching

• Safer and less likely to cause injurySafer and less likely to cause injury

• 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)


Static StretchingStatic Stretching

• Active stretchingActive stretching

• Passive stretchingPassive stretchingSee next slide (Figure 3)See next slide (Figure 3)


Ballistic StretchingBallistic Stretching

• Dynamic movementDynamic movement

• Specificity of movementSpecificity of movement


Proprioceptive Proprioceptive Neuromuscular 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


PNF Stretching PNF Stretching TechniqueTechnique(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 secondsContract the antagonist for 15 seconds

• RelaxRelax

Web09-02Web09-02


How Much Flexibility How Much Flexibility is Enough?is Enough?

How Much Stretching How Much Stretching is Enough?is Enough?


How much is enough?How much is enough?• Stretching exercises should be done Stretching exercises should be done

regularly to achieve optimal benefits.regularly to achieve optimal benefits.• For flexibility to be increased, you must For flexibility to be increased, you must

stretch and hold muscles beyond normal stretch and hold muscles beyond normal length for an adequate amount of time.length for an adequate amount of time.(see the stretch reflex on the next slide)(see the stretch reflex on the next slide)

• Performing warm-up exercises is not the Performing warm-up exercises is not the same as doing a stretching workout for same as doing a stretching workout for flexibility development. flexibility development.

• The best time for stretching is when the The best time for stretching is when the muscles are warm.muscles are warm.


StretchStretchReflexReflex

Maintaining Maintaining

stretch for stretch for 10- 30 10- 30

secondssecondswill allow will allow

the the stretch stretch reflex reflex

to subside to subside andand

permit permit gains.gains.


FIT FormulaFIT Formula (Static Stretching)(Static Stretching)

FF 3 - 7 times per week3 - 7 times per week

I I 10% beyond normal length of muscle10% beyond normal length of muscle

TT 15-60 seconds, 3-5 reps 15-60 seconds, 3-5 reps (rest 30 sec between reps)(rest 30 sec between reps)


Flexibility-Based Flexibility-Based ActivitiesActivities

• YogaYoga

• Tai ChiTai Chi

• PilatesPilates


Stretching Aids / Stretching Aids / TechnologyTechnology

•Stretching ropes Stretching ropes can make it easier can make it easier to execute and hold to execute and hold stretches properly.stretches properly.

•Foam rollers can Foam rollers can improve strength, improve strength, balance, and balance, and flexibility.flexibility.


Guidelines for Safe & Guidelines for Safe & Effective Stretching ExerciseEffective Stretching Exercise

• Do not force the stretch to the point Do not force the stretch to the point of pain.of pain.

• Choose safe exercises.Choose safe exercises.

• Avoid overstretching weak muscles.Avoid overstretching weak muscles.

• Use good technique.Use good technique.See samples of See samples of good stretching good stretching techniquetechnique


SummarySummary

• Flexibility is the often neglectedFlexibility is the often neglected

• Joint specificJoint specific

• Many influencing factorsMany influencing factors

• Many health benefitsMany health benefits

• Static stretching is the most Static stretching is the most widely recommended.widely recommended.

• 3-7 days per week target3-7 days per week target


Web ResourcesWeb Resources

““On the Web” pages for ConceptOn the Web” pages for Concept

Online Learning CenterOnline Learning Center

http://www.mhhe.com/corbinweb

Supplemental Supplemental GraphicsGraphics

Lab InformationLab Information


Lab 9a InformationLab 9a InformationEvaluating FlexibilityEvaluating Flexibility

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

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

• Perform each of the stretches in the labPerform each of the stretches in the lab(Be sure to check left and right separately).(Be sure to check left and right separately).

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


Areas Needing Areas Needing StretchingStretching

• HamstringsHamstrings

• Inner thighInner thigh

• CalfCalf

• Hip flexorsHip flexors

• Lower backLower back

• Chest / shouldersChest / shoulders

In Lab 9b, you can In Lab 9b, you can plan a stretching plan a stretching

program to address program to address your personal needs.your personal needs.


Lab9b InformationLab9b InformationPlanning and Logging Planning and Logging

Stretching ActivityStretching Activity

• Set goals for doing specific Set goals for doing specific stretches during the week.stretches during the week.

• Monitor progress using logging Monitor progress using logging charts.charts.


Hamstring StretchesHamstring StretchesBADBAD GOODGOOD

Standing Standing Toe TouchToe Touch

Back Saver Hamstring Back Saver Hamstring StretchStretch

Bar StretchBar Stretch

BADBAD


Shin & Quadriceps Shin & Quadriceps StretchesStretches

BADBADGOODGOOD

Standing StretchStanding Stretch

Shin StretchShin Stretch Quad StretchQuad Stretch

GOODGOOD

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