IMPROVING FLEXIBILITY CHAPTER 5

OBJECTIVES

• Define and describe flexibility

• Discuss difference between joint mobility and flexibility

• List and describe three types of stretching

• Discuss purpose of a dynamic warmup

• List in order a proper workout session

• Name and describe the most effective flexibility tool

FLEXIBILITY• Flexibility is the pliability of muscle tissue thru range

of motion between joints

• Flexibility is influenced by:

• bony structure

• amount of tissue at the joint

• skin

• elasticity of the muscles, tendons, and ligaments at the joint

FLEXIBILITY• Flexibility begins to decline by the mid-20s

• Flexibility is influenced by age, gender, and physical activity

• Flexibility is important for:

• performing activities of daily life

• maintaining good posture

• preventing low back pain

• reducing joint deterioration

• Joint Mobility (synovial fluid)

• Flexibility is most important for preventing lower-back injury

• Posterior Kinetic Chain

SCIENCE OF STRETCHING

• STRETCH REFLEX:

• Muscles contract in response to rapid stretching

• Can limit ROM as the muscle resists

• Golgi Tendon Organs (GTO):

• Located in tendons and is increasingly activated with tension in the muscle

• Inhibits muscle activation in an effort to decrease muscle and tendon tension

SCIENCE OF STRETCHING CONT.

• Reciprocal Inhibition:

• The ability of the muscle opposing the muscle being stretched to remain relaxed during the stretch

• Autogenic inhibition:

• A muscle's ability to relax while experiencing tension

• Stretch Reflex and the effects of the GTO must be overcome to achieve muscle adaptations during flexibility training

TYPES OF STRETCHING•Static

•Ballistic

•PNF - Proprioneuromuscular Facilitation

STATIC STRETCHING• Lengthen the muscle to its point of tolerance

• Hold end position for an extended period• Research indicates 6 one minute sets to overcome SR

• Maintain form the entire duration of the stretch

• Should only be done POST workout

• Very little risk of injury

STATIC GUIDELINES

• Warm up before stretching

• Stretch to the point of discomfort, but not pain

• Hold each stretch 1 minute minimum

• Breathe rhythmically and continuously

• Perform 2 to 3 times per day

STATIC CONTRAINDICATIONS

• Does not increase core body temperature• Performance requires the use of movement, static stretching is

stationary• Reduces strength and power production• Decreases immediate explosiveness affecting:• Vertical jump• First step quickness• Agility

BALLISTIC STRETCHING

• Rhythmic bouncing motion

• Rapidly moving the muscle through a cycle of being lengthened and shortened

• End positions not held

• Often triggers the stretch reflex

• Typically done pre-workout

• Slight risk of injury

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)

•PNF is the most effective stretching technique but takes more time, requires a partner, and has an increased risk of injury

•PNF stretching combines passive movement with isometric contractions

•Flexibility is usually measured with a goniometer

PNF HOLD-RELAX(PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION)

• Phase 1: Passive stretch held for 10 sec.• Phase 2: Partner then presses to further lengthen

the muscle while the athlete “holds” resisting the partners force

• Phase 3: Athlete is then instructed to relax while the partner presses and holds the limb in a passive 30 sec. stretch• You should see increased ROM during this phase due to

autogenic inhibition

PNF CONTRACT-RELAX(PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION)

• Phase 1: Passive stretch held for 10 sec.• Phase 2: The athlete then contracts the muscle being

stretched while the partner resists the contraction through a joints full ROM

• Phase 3: At the end of the ROM the athlete is instructed to relax while the partner presses and holds the limb in a passive 30 sec. stretch• You should see increased ROM during this phase due to

autogenic inhibition

• Phase 1 & 2 are identical to the PNF Hold-Relax

• Phase 3:

• Athlete is instructed to relax while the partner presses and holds the limb in a passive 30 sec. stretch

• While this stretch is being held the athlete performs a concentric contraction of the agonist muscles

• Example: while stretching the hamstring, the quadriceps and hip flexors would contract to flex the hip while the partner presses to flex the hip

• You should see increased ROM during this phase due to autogenic inhibition, as well as reciprocal inhibition

SLOW REVERSAL-HOLD-RELAX (SRHR)

SLOW REVERSAL-HOLD-RELAX (SRHR)

Contract – Relax Slow Reversal – Hold-Relax

PURPOSE OF DYNAMIC WARM-UP

• Increase core body temperature• Increase heart rate

• Lubrication of joints• Prepare proper motor patterns, coordination, and balance• Prepare neurological pathways for rapid response

• Improve Performance

DYNAMIC WARM-UP SHOULD…

• Last between 10-15 minutes• Start at a low intensity• Include:

• Aerobic component: • Low intensity jogging

• Jumping:• Jumping jacks, seal jumps, quick pogo’s

• Movement drills:• Walking lunges, hurdle walks, body weight squats

STRENGTH BANDS

• Most effective stretching tool available

• Allows the athlete to benefit from all three types of stretching without needing the help of a partner

• Provides unlimited ability to focus on the most important aspect of injury prevention and enhanced performance

THE WARM-DOWN

• Stretch at the end of each workout

• Combine the use of all three types of stretching

• Benefits

• Muscle recovery

• Increased Flexibility

• Improve performance

RECOMMENDATIONS

• Pre-exercise preparation should be a dynamic warm-up

• Avoid static stretching prior to performance

• Stretching for benefits in flexibility should be done at the end of each workout

BIBLIOGRAPHY• Baechle, Thomas R., & Earle, Roger W. (Eds.). (2008) Essentials of Strength Training and

Conditioning (3rd ed.). Illinois: National Strength and Conditioning Association.

• Bandy, William D., & Nelson, Russell T. (2005) An Update on Flexibility. Strength and Conditioning Journal, 27(1), 10-16.

• Hatler, Brian S., McMillian, Danny J., Moore, Josef H., & Taylor, Dean C. (2006) Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance. Journal of Strength and Conditioning Research, 20(3), 492-499.

• Mann, Douglas P., & Jones, Margaret T. (1999) Guidelines to Implementation of a Dynamic Stretching Program. Strength and Conditioning Journal, 21(6), 53-55.

• Yamaguchi, Taichi, & Ishii, Kojiro. (2005) Effects of Static Stretching for 30 seconds and Dynamic Stretching on Leg Extension Power. Journal of Strength and Conditioning Research, 19(3), 677-683.