5 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution...

5

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Chapter


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Types of Flexibility What Determines Flexibility? Benefits of Flexibility Assessing Flexibility Creating a Successful

Program to Develop Flexibility Preventing and Managing Low-Back Pain


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Flexibility – the ability of a joint to move through its normal, full range of motion – is important for general fitness and wellness


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Range of motion: The full motion possible in a joint Static flexibility: Ability to hold an extended position at one end or point in a joint’s range of motion

Dynamic flexibility: Ability to move a joint through its range of motion with little resistance


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Flexibility of a joint depends partly on nature and structure of the joint Hinge joints Ball-and-socket joints▪ Joint capsules: Semielastic structures, composed primarily of connective tissues; surround major joints


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Soft tissues: Tissues of the human body that include skin, fat, linings of internal organs and blood vessels, connective tissues, tendons, ligaments, muscles, and nerves

Collagen: White fibers that provide structure and support in connective tissue


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Elastin: Yellow fibers that make connective tissue flexible

Elastic elongation: Temporary change

in the length of muscles, tendons, and supporting connective tissues

Plastic elongation: Long-term change

in the length of muscles, tendons, and supporting connective tissues


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Proprioceptor: Nerve that sends information about the muscular and skeletal systems to the nervous system When they detect changes in position or force of muscles and joints, they send signals to the spine and brain

The brain sends signals back to coordinate muscle action to protect muscles and tendons from injury


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Proprioceptors control speed, strength, and coordination of muscle contractions Small movements that only slightly stimulate these receptors cause small reflex actions

Rapid, powerful, and sudden changes in muscle length stimulate receptors and can cause powerful reflex muscle contractions▪ Proprioceptive neuromuscular facilitation (PNF) stretching


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When muscles and other tissues supporting a joint are tight, the joint is subject to stresses that can cause deterioration

Poor joint flexibility can cause abnormalities in joint lubrication, leading to deterioration of the cartilage cells lining the joint


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Poor spinal stability puts pressure on the nerves leading out from the spinal column and can lead to low-back pain▪Good hip and knee flexibility protects the spine▪ People with either high or low flexibility seem to have an increased risk of injury▪ Stretching programs are important for older adults and people who play high-power sports, who have brief but intense exertion, and who sit for long periods


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Relief of aches and painsRelief of muscle crampsImproved body position and

strength for sports and lifeMaintenance of good posture and

balanceRelaxationImproving impaired mobility


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There are no tests of general flexibility The sit-and-reach test rates flexibility of muscles in the lower back and hamstrings


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Frequency ACSM recommends stretching exercises be performed a minimum of two or three days a week

Intensity and time (duration) Slowly apply stretch to your muscles to point of slight tension or mild discomfort▪Hold the stretch for 10 to 30 seconds▪ As tension subsides, stretch a bit farther▪Rest 30 to 60 seconds; do 2 to 4 repetitions


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Types of stretching techniques Static stretching: Technique in which a muscle is slowly and gently stretched and then held in the stretched position

Ballistic stretching: Technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked


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Types of stretching techniques Dynamic stretching: Technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner; also called functional stretching

Proprioceptive Neuromuscular Facilitation (PNF): Uses reflexes initiated by both muscle and joint nerves to achieve greater training effects


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Types of Stretching Techniques Passive stretching: Technique in which muscles are stretched by force applied by an outside source

Active stretching: Technique in which muscles are stretched by the contraction of the opposing muscles


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Head Turns and Tilts Towel Stretch Across-the-Body and

Overhead Stretches Upper-Back Stretch Lateral Stretch Step Stretch Side Lunge

Inner-Thigh Stretch Hip and Trunk Stretch Modified Hurdler

Stretch (Seated Single-Leg Hamstring)

Leg Stretcher Lower-Leg Stretch Single-Leg Deadlift


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Judge progress by noting body position while stretching Should see some improvement after two to three weeks of stretching

May take two months to attain significant improvements


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Flexibility program should include exercises to work major joints of the body by stretching associated muscle groups Hold each position 15 to 30 seconds for 2 to 4 repetitions

Use proper technique


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Low-back pain afflicts more than 85% of Americans by age 50

Second most common ailment in the U.S. Often result of weak and inflexible muscles, poor posture, or poor body mechanics when lifting or carrying


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Spine provides structural support for the body Surrounds and protects the spinal cord Supports much of the body’s weight Serves as attachment site for muscles, tendons, and ligaments

Allows movement of the neck and back in all directions


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Spinal column has 7 cervical, 12 thoracic, 5 lumbar vertebrae, and 9 fused vertebrae that form sacrum and coccyx Vertebrae: Bony segments of the spinal column that provide structural support for the body and protect the spinal cord


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Intervertebral disk: An elastic disk located between adjoining vertebrae consisting of a gel- and water-filled nucleus surrounded by fibrous rings; it serves as a shock absorber for the spinal column

Nerve root: Base of one of the 31 pairs of spinal nerves that branch off the spinal cord through spaces between vertebrae


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Core muscles: The trunk muscles extending from the hips to the upper back 29 muscles attach to ribs, hips, spine and other bones in the trunk of the body

Core muscles stabilize spine and help transfer force between the upper body and lower body


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During any dynamic movement, core muscles work together Some shorten to cause movement, others contract and hold to provide stability, lengthen to brake movement, or send signals to the brain about the movements and positions of the muscles and bones▪ Best exercises for low-back health care are whole-body exercises that force core muscles to stabilize the spine in many different directions


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Lumbar area most common area of pain Poor muscle endurance and strength in the core muscles

Excess body weight Poor posture or body position Poor body mechanics Physical stress can cause disks to break down and lose some of their ability to absorb shock


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Maintain healthy weight Stop smoking and reduce stress Avoid sitting, standing, or working in the same position for too long

Use a supportive seat and a medium-firm mattress

Use lumbar support when driving Warm up thoroughly before exercising Progress gradually when attempting to improve strength or fitness


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Sudden back pain usually involves tissue injury Applying cold and then heat may reduce pain and inflammation

Bed rest immediately following the onset of pain may help▪ See physician if acute back pain doesn’t resolve within a short time

Back pain that lasts more than 3 months is considered chronic


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Different people benefit from different treatment strategies including: Medications Exercise Physical therapy; acupuncture PENS Education and advice Surgery


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Perform low-back exercises (3 days per week) Emphasize muscular endurance Don’t do full range of motion spine exercises early in morning

Engage in regular endurance exercise Be patient and stick with your program Forget the adage ‘no pain, no gain’ Emphasize stabilization exercises

5 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution...

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