Download Sample Flexibility Exercises

Flexibility and Low-Back Health
Chapter 5
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Flexibility
• The range of motion in a joint or group of
joints
• Important for general fitness and wellness
• Static versus dynamic flexibility
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
What Determines Flexibility?
• Joint structure—joints vary in direction and range
of movement
– Joint capsules = semielastic structures that
give joints strength and stability but limit
movement
• Muscle elasticity and length
– Collagen = white fibers that provide structure
and support
– Elastin = yellow fibers that are elastic and
flexible
– Titin = muscle filament with elastic properties;
contributes to flexibility.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Muscle Elasticity and Length
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Muscle Architecture
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nervous System Activity
• Proprioceptors send information about the
muscle and skeletal systems to the nervous
system
– Stretch receptors (muscle spindles)
– Golgi tendon organs
• If a muscle is stretched, signals between the
stretch receptors and nervous system control
muscle length and movement and protect
muscles from injury
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nervous System Activity
• Proprioceptive neuromuscular facilitation
(PNF) = a technique for stretching muscles
that relies on neuromuscular reflexes to
stimulate training effects
• Regular stretching trains all of the
proprioceptors
• Proprioceptors adapt very quickly to stretching
and lack of stretching
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Benefits of Flexibility and Stretching Exercises
• Joint health
• Prevention of low-back pain and
injuries
• Other potential benefits:
– Relief of aches and pains
– Relief of muscle cramps
– Improved body position and
strength for sports
– Maintenance of good posture and
balance
– Relaxation
• Lifetime wellness benefits
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Creating a Successful Program to Develop Flexibility
• Applying the FITT principle
–Frequency—how often
to stretch
–Intensity—how far to
stretch
–Time—how long to
stretch
–Type—which stretching
exercises to perform
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
A Flexibility Workout
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Frequency of Exercise
• The American College of Sports Medicine
(ACSM) recommends that stretching exercises
be performed a minimum of 2–3 days per week;
ideally 5-7 days per week
• Stretch when muscles are warm, either after a
workout or after the active part of a warm-up
• Do not stretch before a high-performance
activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Intensity and Time (Duration) of Exercise
• Stretch to the point of slight
tension or mild discomfort
• Hold each stretch for 15–30
seconds
• Do 2–4 repetitions of each
exercise
• Rest for 30–60 seconds
between stretches
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types of Stretching Techniques
• Static stretching = slowly stretching a muscle
and holding the stretched position
• Ballistic stretching = suddenly stretching a
muscle through a bouncing or swinging
movement
• Dynamic stretching = stretching by moving
joints slowly through their range of motions
in a controlled manner
• Proprioceptive neuromuscular facilitation =
obtaining a greater training effect by using
neuromuscular reflexes; for example,
contracting a muscle before it is stretched
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
http://www.youtube.com/watch?v=4GWlJMSAlu4
The athlete and partner assume the
position for the stretch, and then the
partner extends the body limb until the
muscle is stretched and tension is felt.
The athlete then contracts the stretched
muscle for 5 - 6 seconds and the partner
must inhibit all movement. (The force of the
contraction should be relevant to the
condition of the muscle. For example, if
the muscle has been injured, do not
apply a maximum contraction).
The muscle group is relaxed, then
immediately and cautiously pushed past its
normal range of movement for about 30
seconds. Allow 30 seconds recovery
before repeating the procedure 2 - 4 times.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types of Stretching Techniques
• Passive stretching = muscles are stretched
by force applied by an outside source
• Active stretching = muscles are stretched by
a contraction of the opposing muscles
• Safest technique is active static stretching,
with an occasional passive assist
http://video.google.com/videosearch?q=flexibility+training+exercises&hl=en
&emb=0&aq=5&oq=flexibility+#
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Flexibility Exercises
• Warm up 3-5 minutes before stretching
• Stretch to a point of mild tension
• Exhale as you move into the stretch; remember
not to hold your breath
• Prevent bouncing movement when stretching
• Hold each stretch for 10 to 30 seconds
• Repeat each stretch 3 to 5 times
• Dynamic stretching = pre-exercise
• Static stretching = post exercise
Sample Flexibility Exercises
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Low-Back Health
• Function of the spine
– Provides structural support for the body
– Surrounds and protects the spinal cord
– Supports body weight
– Serves as attachment site for muscles, tendons,
ligaments
– Allows movement of neck and back in all
directions
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Skeletal
System
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Structure of the Spine
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7 cervical vertebrae in
the neck
12 thoracic vertebrae in
the upper back
5 lumbar vertebrae in
the lower back
9 vertebrae at the base
of the spine fused into
the sacrum and the
coccyx (tailbone)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vertebrae
• Vertebrae consist of a body, an arch,
and several bony processes
• Intervertebral disks = elastic disks
located between adjoining vertebrae;
consist of a gel- and water-filled
nucleus surrounded by fibrous rings;
serve as shock absorbers
• Nerve roots = base of pairs of spinal
nerves that branch off the spinal cord
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vertebrae and Intervertebral Disk



Vertebrae consist of a
body, an arch, and
several bony processes
Intervertebral disks =
elastic disks located
between adjoining
vertebrae; consist of a
gel- and water-filled
nucleus surrounded by
fibrous rings; serve as
shock absorbers
Nerve roots = base of
pairs of spinal nerves
that branch off the
spinal cord
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vertebrae
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Core Muscle Fitness
•Core muscles include those in the abdomen, pelvic
floor, sides of the trunk, back, buttocks, hip, and
pelvis
•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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Core Muscle Fitness
Whole body exercises and exercises using free
weights or stability balls all build core muscle fitness
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Causes of Back Pain
• Any movement that causes excessive
stress
• Risk factors:
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Age greater than 34 years
Degenerative diseases
Family or personal history of back trauma
Sedentary lifestyle, overweight
Low job satisfaction, certain occupations
Low socioeconomic status
Smoking
Psychological stress or depression
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Preventing Low-Back Pain
• Lose weight, stop smoking, and reduce
emotional stress
• Avoid sitting, standing, or working in the
same position for too long
• Use a supportive seat and a medium-firm
mattress
• Warm up thoroughly before exercise
• Progress gradually when improving strength
and fitness
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Underlying Causes of Back Pain
• Poor muscle endurance and strength
• Poor posture
• Poor body mechanics
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Protecting Your Back
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Protecting Your Back
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Managing Acute Back Pain
• Sudden back pain usually involves
tissue injury
• Symptoms: Pain, muscle spasms,
stiffness, inflammation
• Treatment:
– Ice, then heat
– OTC medication (ibuprofen or naproxen)
– Moderate exercise
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Managing Chronic Back Pain
• Considered chronic if lasts longer than 3
months
• Symptoms: Stabbing or shooting pain,
steady ache accompanied by stiffness,
pain that is localized or that radiates to
other parts of the body
• Treatment: Many options, including
medication, exercise, physical therapy,
massage, acupuncture, education, and
surgery
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Exercises for the Prevention and
Management of Low-Back Pain
• Do low-back exercises at least 3 days per
week
• Emphasize muscular endurance
• Do not do full range of motion spine exercises
early in the morning
• Engage in regular endurance exercise
• Be patient and stick with your program
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.
Wellness Worksheet Assignment
No assignment for Chapter 5
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2007 McGraw-Hill Higher Education. All rights reserved.