8 Muscular Flexibility Cengage Learning 2015 Muscular Flexibility
8 Muscular Flexibility © Cengage Learning 2015
Muscular Flexibility • Flexibility is the achievable range of motion at a joint or group of joints without causing injury – When joints are not regularly moved through their entire range of motion, muscles and ligaments shorten, and flexibility decreases – Some muscular/skeletal problems and injuries are related to a lack of flexibility: • Poor posture and subsequent aches and pains that lead to limited and painful joint movement • Improper alignment of the vertebral column and pelvic girdle © Cengage Learning 2015
Benefits of Good Flexibility • Good flexibility: – Enhances quality of life – Promotes healthy muscles and joints – Greater freedom of movement – Makes activities of daily living easier • Too much flexibility leads to unstable and loose joints, which may increase injury rate, including joint subluxation and dislocation – Subluxation is partial dislocation of a joint © Cengage Learning 2015
Benefits of Good Flexibility (cont’d. ) • Stretching: moving joints beyond the accustomed range of motion – A regular stretching program increases circulation, prevents low-back problems, and improves personal appearance – Flexibility exercises have been prescribed to treat dysmenorrhea (painful menstruation), general neuromuscular tension (stress), and knots (trigger points) in muscles and fascia – Stretching exercises are helpful in warm-up and in cool-down routines © Cengage Learning 2015
Flexibility in Older Adults • Because of decreased flexibility, older adults lose mobility and may be unable to perform simple daily tasks • Lack of flexibility also may cause falls and subsequent injury in older adults © Cengage Learning 2015
Factors Affecting Flexibility • Muscular flexibility relates to genetic factors, body temperature, age, and gender • Range of motion is joint-specific (i. e. , varies from one joint to another), and depends mostly on the structure of that joint – Joint cartilage – Ligaments and tendons – Muscles and skin – Tissue injury – Adipose tissue (fat) © Cengage Learning 2015
Factors Affecting Flexibility (cont’d. ) • Greater range of motion can be attained through plastic elongation (permanent lengthening of soft tissue) and elastic elongation (temporary lengthening of soft tissue) • Sedentary living is the most significant contributor to lower flexibility © Cengage Learning 2015
Assessment of Flexibility • Tests to assess flexibility: – Sit-and-reach test – Total body rotation test – Shoulder rotation test • Take all three tests for a complete flexibility profile © Cengage Learning 2015
Sit-and-Reach Test © Cengage Learning 2015
Total Body Rotation Test © Cengage Learning 2015
Shoulder Rotation Test © Cengage Learning 2015
Interpreting Flexibility Test Results © Cengage Learning 2015
Principles of Muscular Flexibility Prescription • Range of joint mobility can be increased through regular stretching • A comprehensive stretching program should – Include all body parts – Follow guidelines for development of flexibility • Overload and specificity of training principles © Cengage Learning 2015
Modes of Training • Static stretching (slow-sustained stretching) – Muscles are lengthened gradually through a joint’s complete range of motion • Passive stretching – Performed with the aid of an external force applied by either another individual or an external apparatus • Ballistic (dynamic) stretching – Performed with jerky, rapid, and bouncy movements © Cengage Learning 2015
Modes of Training (cont’d. ) • Dynamic stretching – Require speed of movement, momentum, and active muscular effort to help increase the range of motion about a joint or group of joints • Controlled ballistic stretching – Slow, short, gentle, and sustained movements • Proprioceptive neuromuscular facilitation – Uses reflexes and neuromuscular principles to relax the muscles being stretched © Cengage Learning 2015
Proprioceptive Neuromuscular Facilitation • Proprioceptive neuromuscular facilitation (PNF) is based on a “contract-and-relax” method and requires the assistance of another person • Isometric contraction helps relax the muscle being stretched © Cengage Learning 2015
PNF Stretching Technique © Cengage Learning 2015
Physiological Response to Stretching • Two sensory organs (proprioceptors) protect muscles from injury during stretching • Muscle spindles detect changes in muscle length • The Golgi tendon organ prevents injury by limiting the amount of tension generated © Cengage Learning 2015
Guidelines for Flexibility Development © Cengage Learning 2015
Critical Thinking © Cengage Learning 2015
When to Stretch? • Warm-up involves gentle stretching – Not through entire range of motion – Progressively increase muscle temperature • Cool-down prevents muscle soreness – Higher temperature increases range of motion • Each major muscle group should be subjected to at least one stretching exercise – Complete flexibility workout will last 15 to 30 minutes © Cengage Learning 2015
Contraindicated Exercises • Even safe exercises can be hazardous if they are performed incorrectly • Some exercises may cause trauma and injury when executed repeatedly • Pre-existing muscle or joint conditions can increase risk of harm during certain exercises © Cengage Learning 2015
Preventing and Rehabilitating Low-Back Pain • 60 to 80% of the population experiences back pain or injury – Prevention and treatment through physical exercise are by far the best medicine – Causes of backache syndrome: • Physical inactivity • Poor postural habits and body mechanics • Excessive body weight • Psychological stress • Smoking © Cengage Learning 2015
Preventing and Rehabilitating Low-Back Pain (cont’d. ) • Most common reason for low-back pain is physical inactivity (excessive sitting) • Low-back pain frequently associated with faulty posture and improper body mechanics – Prolonged static postures – Repetitive bending and pushing – Twisting a loaded spine – Prolonged sitting with little movement © Cengage Learning 2015
Incorrect and Correct Pelvic Alignment © Cengage Learning 2015
Preventing and Rehabilitating Low-Back Pain (cont’d. ) • A physician should be consulted if any of the following conditions are present: – Numbness in the legs – Trouble urinating – Leg weakness – Fever – Unintentional weight loss – Persistent severe pain even at rest © Cengage Learning 2015
Preventing and Rehabilitating Low-Back Pain (cont’d. ) • If there is no indication of disease or injury, spinal manipulation may provide pain relief • Iyengar yoga in particular, has been shown to relieve chronic low-back pain • Back pain is considered chronic if it persists longer than three months © Cengage Learning 2015
Key Terms • Iyengar yoga – Form of yoga that aims to develop flexibility, strength, balance, and stamina using props (belts, blocks, blankets, and chairs) to aid in the correct performance of asanas or yoga postures © Cengage Learning 2015
Proper Back Care © Cengage Learning 2015
Proper Back Care (cont’d. ) © Cengage Learning 2015
Proper Back Care (cont’d. ) © Cengage Learning 2015
Proper Back Care (cont’d. ) © Cengage Learning 2015
Proper Back Care (cont’d. ) © Cengage Learning 2015
Effects of Posture • Posture is the relationship between different body parts – Enhances appearance, improves balance and endurance, protects against pains and aches, prevents falls, and enhances well-being • Poor posture – Risk factor for musculoskeletal problems of neck, shoulders, lower back – Strains hips and knees – Chronic low-back pain © Cengage Learning 2015
Effects of Stress • The brain is “hardwired” to the back muscles – excessive stress causes muscles to contract • Tightening can throw back out of alignment and constrict blood vessels to the back • Stress increases release of hormones linked to injuries of muscles and tendons © Cengage Learning 2015
Assess Yourself • Do you give flexibility exercises the same priority in your fitness program as you do aerobic and strength training? • Do you understand the following concepts? – The factors that affect muscular flexibility – The health-fitness benefits of stretching – The three assessments of flexibility – The principles governing flexibility – Low back pain as it relates to flexibility © Cengage Learning 2015
- Slides: 36
