chapter five pgs. 141 - 174 mrs. wheeler/mr. rath can you say yoga? © 2013 mcgraw-hill higher...
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Chapter FivePgs. 141 - 174
Mrs. Wheeler/Mr. RathCan you say Yoga?
© 2013 McGraw-Hill Higher Education. All rights reserved.
Explain benefits of flexibility. Be able to apply these benefits to your future health and discuss the application in written form.
Discuss factors that influence a person’s level of flexibility.
State F.I.T.T. principle for flexibility and compare/contrast to F.I.T.T. principles for other components of fitness.
Explain the types of stretching techniques and which is recommended for which reasons.
Flexibility The ability of a joint to move through its normal
range of motionIt is a highly adaptable fitness component and
responds well when utilized as part of a fitness program
Joint specific, meaning that you must work all major joints, not just a few
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There are two types of flexibilityStatic Flexibility: ability to hold an extended
position at one end in a joint’s range of motionDependent on your ability to tolerate stretched
muscles, joint structure, and tightness of connective tissues
Most assessment tests are based on this type
Dynamic Flexibility: ability to move a joint through its range of motion with little resistance
Important for daily activities and sports
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The flexibility of a joint is affected by the following:
Joint Structure (cannot be changed) Hinge joint Ball and socket Joint capsules Heredity plays a part in joint structure and flexibility
Muscle Elasticity and Length (Connective Tissue) Collagen (White fibers that provide structure in connective tissue) Elastin (Yellow fibers that are elastic and flexible) Titin (Structural protein with elastic properties) Elastic elongation (Temporary lengthening) Plastic elongation (Long-term lengthening)
Without regular stretching the process is reversed; Tissues shorten, resulting in decreased flexibility.
The Nervous System Proprioceptors (nerve that sends information about the muscular
skelatal system to the nervous system. VIDEO CLIP: “Proprioception in Gangnam Style” Proprioceptive neuromuscular facilitation (PNF)
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Joint healthPrevention of low-back pain and injuriesRelief of aches and pains Relief of muscle crampsImproved body position and strength for sports
(and life)Maintenance of good posture and balanceRelaxationImproving impaired mobility
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Safe exercises executed with most effective techniques
Goal should be to attain normal flexibility in the major joints
You achieve balanced flexibility by performing stretching exercises regularly and by using a variety of stretches and stretching techniques
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Flexibility is joint specific, so there are no tests for general flexibility
Most commonly used test is the sit-and-reach test
Measurement of Joint Motion: Goniometry, Greek words for gonia (angle) and metron (measure) refers to the measurement of angles, in particular the measurement of angles created at human joints.
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Frequency: 2-3 days per week (minimum)
Intensity: Stretch to the point of mild discomfort, not pain
Time: Hold stretches for 15-30 seconds, and perform 2-4 times
Type: Stretching exercise that focuses on major joints
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Applying the FITT Principle to Develop FlexibilityACSM recommendations
Static StretchingBallistic StretchingDynamic (Functional) StretchingProprioceptive Neuromuscular Facilitation
(PNF)Passive vs. Active Stretching
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Widely recommended
Stretch slowly until tension
Active / passive assistance
Hold stretch for 15-30 sec.
Increase stretch a bit more(developmental stretch)
Dynamic movement
Uses momentum
May be important for athletes
Specificity of movement
Ballistic stretches force the limb into an extended range of motion when the muscle has not relaxed enough to enter it.
It involves fast "bouncing" movements where a double bounce is performed at the end range of movement.
Ballistic stretching should only be used by athletes who know their own limitations and with supervision by their trainer.
Ballistic stretching has been found to be hazardous towards the body. It can injure vital muscles and nerves with the sharp jerking movements. It is even possible for tissue to be ripped off the bone.
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Stretching through movement that is exercise specificDevelop functional flexibilityFluid movements-not jerkyChallenginghttp://orgs.jmu.edu/strength/dynamic_warmup_for_soccer.htm
Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability.
This form of stretching prepares the body for physical exertion and sports performance.
Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion.
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Most effective
Combines methods
(active and passive)
Promotes increase in strength
PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion.
PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion.
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Passive vs. Active Video Clip
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The stretch reflex (myotatic reflex) is a muscle contraction in response to stretching within the muscle. It is a monosynaptic reflex which provides automatic regulation of skeletal muscle length.
When a muscle lengthens, the muscle spindle is stretched and its nerve activity increases. This increases alpha motor neuron activity, causing the muscle fibers to contract and thus resist the stretching. A secondary set of neurons also causes the opposing muscle to relax. The reflex functions to maintain the muscle at a constant length.
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Muscle Spindles and the Golgi Tendon Organ (GTO) http://www.youtube.com/watch?v=7T4NI_2qDEM&feature=related
Stretch Reflex http://www.youtube.com/watch?v=HfuhVWK8C0U&feature=relmfu
Tendon Reflex http://www.youtube.com/watch?v=lT9XhORYHJ8&feature=relmfu
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Maintainingstretch for 15-
30seconds willallow the
stretchreflex to
subsideand permit
gains.
More than 85% of Americans experience back pain at some time in their lives
Low-back pain is the second most common ailment in the United States, headaches being number one Estimated cost is $50 billion a year
Back pain can result from sudden traumatic injuries but is more often the result of:Weak and inflexible musclesPoor posturePoor body mechanics during activities
What are the Functions of the Spine?
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Provides structural support for the bodySurrounds and protects the spinal cordSupports body weightServes as attachment site for muscles, tendons,
and ligamentsAllows movement of neck and back in all
directions
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Core muscles include those in the abdomen, pelvic floor, sides of the trunk, back, buttocks, hip, and pelvis There are 29 muscles attaching to the ribs, hips, spinal
column, and other bones in the trunk of the body
Core muscles stabilize the spine and help transfer force between the upper body and lower body
Lack of core muscle fitness can create an unstable spine and stress muscles and joints
Whole body exercises and exercises using free weights or stability balls all build core muscle fitness
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Back pain can occur at any point along your spineAny excessive stress upon the spinal column can cause
injury and painRisk factors:
Greater than 34 years old Degenerative diseases (arthritis or osteoporosis) Family or personal history Sedentary lifestyle
Underlying causes of back pain include: Poor muscle endurance and strength Excessive body weight Poor posture or body position at rest Poor posture body mechanics during activity Previous injuries
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Maintain a healthy weightStop smokingReduce stressAvoid sitting, standing, or working in the same
position for too longUse a supportive seat and a medium-firm
mattressWarm up thoroughly before exercisingProgress gradually when improving strength
and fitness
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Symptoms: Pain Muscle spasms Stiffness Inflammation
Treatment Apply heat or cold Over-the-counter anti-inflammatory medication
(ibuprofen or naproxen) Gentle flexibility Bed rest See physician if pain doesn't resolve within a short time
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An exercise program designed to increase flexibility and strengthen the legs, abdomen, and lower back can help prevent low-back pain.
When sleeping:• Lie on your side with your knees and hips bent. If you
lie on your back, place a pillow under your knees.
When sitting:• Sit with your lower back slightly rounded, knees bent,
and feet flat on the floor. Alternate crossing your legs or use a footrest to keep your knees higher than your hips.
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When standing:•Keep your weight mainly on your heels with one or both knees slightly bent. Try to keep your lower back flat (not arched) by placing one foot on a stool.
When walking:•Keep your toes pointed straight ahead, your back flat, head up, and chin in.
When lifting:•Bend at the knees and hips rather than at the waist, and lift gradually using your leg muscles.
Do low back exercises at least 3 days per week
Muscular endurance rather than strengthDon’t do spine exercises involving a full range
of motion early in the morningRegular endurance and cardiovascular
exercisesBe patient and stick to your program“No pain, no gain” doesn’t apply to back
exercises
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Chapter Five
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