Download Introduction to Flexibility - The Red Zone

Flexibility
AKA - ROM
Labette Community College
PE 116
Property of HHPR Department-PSU
Review Questions
What were the two A#1 reasons regular,
chronic exercise enthusiasts give for
continuing their active lifestyles?
What are the two ways we can determine
exercise intensity??
The FITT Principle of exercise prescription
stands for???
One of our 5 “Health-Related”
Components of Physical Fitness
 Flexibility along with…
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C-V/C-R Aerobic Endurance
Muscular Strength
Muscular Endurance
Body Composition
Introduction to Flexibility
• What is Flexibility?
• The ability of a joint to move through it’s
range of motion (ROM)
• Healthy flexibility requires chronic PA that
exercises your bones, joints, ligaments,
surrounding tissues, nervous system, but
most importantly your muscles!
From NSCA Essentials of Strength Training and Conditioning
Health Benefits of Flexibility and
Stretching Exercises
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Protection against low-back pain and injuries
Improves circulation
Reduction of post-exercise muscle soreness
Potential relief of aches and pains
Improved body posture & joint health
Relaxation & stress reduction
Rehabilitation from injury & surgery
Other?
From ACSM
Intro to Flexibility
• 3 important traits of muscles… they can…
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Contract – force-production to perform W
Relax - ability to stretch & increase in length…&
have…
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Elasticity - the ability to return to resting length
• Flexibility is highly adaptable, and is increased
through stretching exercises and PA… or…
• Decreases and we become less flexible with
either age? Or disuse?? Which is more
critical???
• Exercise principle of disuse / reversibility
Types of Flexibility?
• Static
The ability to assume and maintain an extended
position (Ex – sitting toe touch). This depends
on the structure of the joint and the tightness of
the muscles, tendons, and ligaments (gently
stretch, hold at the point of mild discomfort, be
sure to breathe and then relax)
• Dynamic
The ability to move a joint through a range of
motion (Ex – rotate/twist body). This depends
on static flexibility as well as strength,
coordination, and resistance to movement (uses
more ballistic movement and stretches)
From NSCA Essentials of Strength Training and Conditioning
Types of Flexibility cont.
Partner Assisted
- ROM is increased by having a partner add
resistance with their body weight
- Maturity level?
- Injury potential??
Proprioceptive Neuromuscular Facilitation
- Simply called PNF
- Stretch –counter contraction- stretch
- Ex. stretch hamstring- contract and hold10-30
secs and then re-stretch the muscle
From NSCA Essentials of Strength Training and Conditioning
ACSM 2011 GUIDELINES
1) Do flexibility exercises 2-3 times/week
2) Hold 10-30 secs at the point of
tightness or slight discomfort
3) Repeat 2-4 times
4) Accumulate 60 secs per stretch
5) Stretching is most effective if the
muscle is warm. So…
What Determines Flexibility?
1) Joint Structure and Surrounding Tissues
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Determined by the nature and structure of the joint
Type of Joints (hinge, ball & socket, saddle etc.
Flexibility of Joint Capsule
Heredity (genetics)… the Ma & Pa Factor
Injury… chronic overuse or violent (sports)
What Determines Flexibility?
2) Muscle Elasticity and Length
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Muscle tissue is key to developing flexibility
because it can be lengthened if regularly stretched
The connective tissue that surrounds muscle is
elastic, and it will lengthen if gently and regularly
stretched
What Determines Flexibility?
3) Nervous System Activity
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Muscles contain stretch receptors that control their
length
Myostatic Refex- If a muscle is stretched suddenly,
stretch receptors send signals to the spinal cord,
which then sends a signal back to the same muscle,
causing it to contract
Ex. Students nodding off… head jerk … in other classes
Assessing Flexibility
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Flexibility is joint specific
No one specific test measures general flexibility
“Sit-and-reach” test is normally used (PSU)
The Sit-and-reach measures flexibility of muscles in
the lower back and hamstrings
• Field test would be to:
- Touch finger tips to ground…
- Touch fists
- Touch palms
- Elbows?
Flexibility Field Tests : )
Please stand up and try…
• Field test #1:
- Touch fingers behind your back
- Dominant vs non-dominant side?
- One side… both sides… neither side?
• Field test #2:
- Touch finger tips to ground…
- Touch fists
- Touch palms
- Elbows 
Physical Activity Improves Flexibility
• Hundreds of exercises and HHPR fitness
classes can improve flexibility (try a new class)
• Include PA & exercises that work all the major
joints of the body
• Search reputable texts and “web” sites
• Use correct technique for each stretch to help
reduce the chance for muscle or joint injury
Contraindicated Stretches or
No-No’s
What stretches
would be safer?
Common Questions
• Is stretching the same as “warming up?”
• Does weight training limit my flexibility?
• Can I stretch too far and cause injury?
Summary
• Flexibility is highly adaptable and joint specific
• Benefits include reducing the risk of injury and
preventing abnormal stresses that lead to joint
deteriorations (ex. chronic neck and back pain)
• Range of motion can be limited by joint injury,
structure, muscle elasticity, and activity level
• Developing flexibility depends on stretching the
elastic tissues within muscles and joints using a
designed ROM program (vs just daily tasks)
Attendance Questions
(use full name/s & date)
How does static and dynamic stretching
differ? (“it’s like de ja vue all over again” Famous quote
by ???)
Identify 3 determinates of flexibility? Which
can you control? Which can you not??
*Be sure to study & answer the midterm study questions that follow…
Midterm Study Questions
1- Flexibility is synonymous with ________?
2- Flexibility typically reduces as we reach middle
age and older. The major reason is ________?
3- What type of flexibility training is adequate for
the majority of typical physically active adults?
4- Identify the 3 major determinates of flexibility?
5- T or F Stretching is the best and fastest way
to safely warm up the skeletal and cardiac
muscles prior to physical activity!
References Cited
ACSM Guidelines- Quantity and Quality of
Exercise for Developing and Maintaining
Cardiorespiratory, Musculoskeletal, and
Neuromotor Fitness in Apparently Healthy
Adults: Guidance for Prescribing Exercise.