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Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Chapter 8
Muscular Flexibility
CHAPTER
OUTLINE
Key TermsFlexibility: The ability of a joint to move freely through its full range of motion
Stretching: Moving the joints beyond the accustomed range of motion
Plastic elongation: Permanent lengthening of soft tissue
Elastic elongation: Temporary lengthening of soft tissue
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Benefits of Adequate Flexibility
Promotes healthy muscles and joints
Improves elasticity of muscles and connective tissue around joints, enhancing freedom of movement
Makes activities of daily living (turning, lifting, and bending) easier to perform
Helps prevent low-back and other spinal column problems
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Benefits of Adequate Flexibility
Improves and maintains good postural alignmentPromotes proper and graceful body movementImproves personal appearance and self-imageHelps develop and maintain motor skills throughout life
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Benefits of Adequate Flexibility
Flexibility exercises have been prescribed successfully to treat
Dysmenorrhea (painful menstruation)
General neuromuscular tension (stress)
Muscular/skeletal problems and injuries related to lack of flexibility
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Factors Affecting FlexibilityGenetics
Physical activity
Joint structure
Ligaments
Tendons
Muscles
Skin
Tissue injury
Adipose tissue (fat)
Body temperature
Age
Gender
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Muscle Flexibility
Flexibility is joint specific
Women are more flexible than men
Decrements are primarily related to physical inactivity
Aging decreases joint range of motion
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Flexibility Fitness Tests
Modified sit-and-reach test
Total body rotation test
Shoulder rotation test
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Modified Sit-and-Reach TestMeasures hip and trunk flexibilityModified protocol accounts for arm/leg length discrepancies
Starting position for the modified sit-and-reach test
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Modified Sit-and-Reach Test
Modified sit-and-reach test
Hold the final reach for two seconds
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
8.1Percentile Ranks for the ModifiedSit-and-Reach Test
Total Body Rotation Test
Measures body rotation
Test is performed on either right or left side
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
8.2Percentile Ranks for the Total Body Rotation Test for Men
8.2Percentile Ranks for the Total Body Rotation Test for Women
Shoulder Rotation Test
Measures shoulder flexibility
Measuring biacromial width
Starting position for the shoulder rotation test
Shoulder rotation test
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
8.3Percentile Ranks for the Shoulder Rotation Test for Men
8.3Percentile Ranks for the Shoulder Rotation Test for Women
8.4Flexibility Fitness Categoriesaccording to Percentile Ranks
8.5Overall Flexibility Fitness Category:Total the Number of Points for All Three Tests
Evaluating Body Posture
Posture tests are used to detect deviations from normal body alignment and prescribe corrective exercises
Use the posture rating chart in Lab 8B to analyze your own body posture
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
8.6
Posture Evaluation Standards
Critical ThinkingCarefully consider the relevance of stretching exercises to your personal fitness program throughout the years. How much importance do you place on these exercises?Have some conditions improved through your stretching program, or have particular exercises contributed to your health and well-being?
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Key TermsBallistic (dynamic) stretching: Exercises done with jerky, rapid, bouncy movementsSlow-sustained stretching: Exercises in which the muscles are lengthened gradually through a joint’s complete range of motion
Proprioceptive neuromuscular facilitation (PNF): Stretching technique in which muscles are stretched out sequentially with intermittent isometric contractions
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Guidelines forDeveloping Flexibility
ModeStatic or dynamic to include every major joint
IntensityTo the point of mild discomfort
RepetitionsAt least 4 times
Hold the final stretched position for 10 to 30 seconds
Frequency 2 to 3 days per week
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Contraindicated ExercisesMost strength and flexibility exercises are relatively safe to perform
Some exercises (contraindicated) can be hazardous if performed incorrectly
Contraindicated exercises may cause harm because of excessive strain on muscles and joints; in particular the spine, lower back, knees, neck, or shoulders
A list of contraindicated exercises are provided in the textbook
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Low-Back PainAbout 75 million Americans suffer from chronic low-back pain
Caused byPhysical inactivity
Poor posture habits and body mechanics
Excessive body weight
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
Critical ThinkingConsider your own low-back health. Have you ever experienced episodes of low-back pain?
If so, how long did it take you to recover, and what helped you recover from this condition?
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility Prescription
Contraindicated Exercises
Preventing and Rehabilitating Low-Back Pain
8.6
Incorrect and Correct Pelvic Alignment
Change from one task to another before fatigue sets in
Use a footrest
Bend at the knees and the hips, not at the waist
Hold heavy objects close to your body
Never bend over without bending your knees
8.7
Caring for Your Back
Find the correct standing position by practicing against a wall
8.7
Low-Back Health
Exercise while lying in bed to teach yourself correct muscle position
8.7
Low-Back Health
A straight, hard chair is best
Learn to sit properly in whatever chair you use
8.7
Low-Back Health
Faulty sleeping positions intensify swayback8.7
Low-Back Health
Relieve your back by taking all pressure off of your back and legs
8.7Low-Back Health
Tips to Prevent Low-Back Pain
Be physically activeStretch often using spinal exercises through a functional range of motionRegularly strengthen the core of the body using sets of 10 to 12 repetitions to near fatigue with isometric contractions when applicableLift heavy objects by bending at the knees and carrying them close to the body
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility
Prescription
Contraindicated Exercises
Preventing and Rehabilitating
Low-Back Pain
Tips to Prevent Low-Back Pain
Avoid sitting (over 50 minutes) or standing in one position for lengthy periods of timeMaintain correct postureSleep on your back with a pillow under the knees or sideways with the knees drawn up and a small pillow between the knees
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility
Prescription
Contraindicated Exercises
Preventing and Rehabilitating
Low-Back Pain
Tips to Prevent Low-Back Pain
Try out different mattresses of firm consistency before selecting a mattressWarm up properly using mild stretches before engaging in physical activityPractice adequate stress management techniques
Benefits of Good Flexibility
Factors Affecting Flexibility
Assessment of Flexibility
Evaluating Body Posture
Muscular Flexibility
Prescription
Contraindicated Exercises
Preventing and Rehabilitating
Low-Back Pain
Back Pain
End of Chapter