Transcript Flexibility and Low-Back Health
Flexibility and Low Back Health
Chapter 5 Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 5 © 2005 McGraw-Hill Higher Education
Physical Activity Pyramid
See Figure 2.4 Physical Activity Pyramid, page 30
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Lecture Objectives
Define flexibility.
Explain benefits of flexibility.
Discuss factors that influence one’s level of flexibility.
Describe the stretch reflex.
State F.I.T.T. principle for flexibility and compare to F.I.T.T. principles for other components of fitness.
Explain the three types of stretching and which are recommended for which reasons.
Explain what can cause poor posture and low back pain and how to improve poor posture and low back pain.
Facts About Flexibility
Flexibility is the component of fitness most often neglected Flexibility is joint specific Flexibility is enhanced if the body is warm Engaging solely in a flexibility program will not help shed body fat
Definitions Stretch
Moving the joint beyond the accustom range of motion (ROM).
Flexibility
The ability of a joint to move through its full ROM.
Benefits of Flexibility and Stretching Exercises
Joint health Increase ROM Prevention of low-back pain and injuries Can be performed at anytime and anywhere Lifetime wellness benefits Other potential benefits?
What Influences Flexibility?
Genetics Joint structure / muscle elasticity and length Lack of use Injury Disease Gender Age
Effect of Stretch on Connective Tissue
Stretch Reflex Maintaining stretch for 15-30 seconds will allow the stretch reflex to subside and permit gains.
Assessment of Flexibility
Sit & Reach Test Trunk Rotation Back Extension Use of a Goniometer/Flexometer (Kroeger & Kroeger, ACSM)
Creating a Successful Program to Develop Flexibility
Applying the FITT principle Frequency: 2 – 3 days per week Intensity: 10% beyond ROM (Mild discomfort. Stretching should not be painful.) Time: 15 – 30 seconds and performed 2 – 4 times Type: stretches should focus on major joints (and muscles)
Frequency
A minimum of 2 – 3 days per week (5 – 7 days/week is ideal) Stretch when muscles are warm Do not stretch before a high performance activity
Intensity
10% beyond ROM (point of slight tension or mild discomfort)
Time
Hold each stretch for 15 – 30 seconds Do 2 – 4 repetitions of each exercise Rest for 30 – 60 seconds between stretches
Type
Static PNF Ballistic
Static Stretching
Widely recommended Stretch slowly until tension Active / passive assistance Hold stretch for 10-30 sec.
Relax the muscle Increase stretch a bit more (developmental stretch)
Proprioceptive Neuromuscular Facilitation (PNF)
Most effective Combines methods (active and passive) Promotes increase in strength
Ballistic Stretching
Dynamic movement Uses momentum May be important for athletes Specificity of movement
What are the advantages and disadvantages of the different types of stretches?
Recommendations for Stretching
Relax Breathing Move slowly into the stretch and simultaneously exhale Be aware of posture Concentrate Do not overstretch muscles (Andes, McMillian, ACSM, Fahey)
Modified Stretching Programs
Variations and the use of equipment/tools can be effective in the improvement of flexibility: Physioball Jump rope, dynaband, exercise pole Foam Roller Yoga/Pilates Movement Prep (Verstegen, Curtis, ACE)
Flexibility in Relation to Posture
When poor flexibility happens to good people: • Increases likelihood of injury • Restricts body movement • Reduces overall balance and muscular stabilization • Contributes to body asymmetry and bad posture • Increases risk of low-back pain (Fahey, INOVA)
What is Good Posture?
Minimal stress on the vertebral joints and supporting ligaments.
Body segments balanced around the center of gravity
Flexibility, Posture, & Back Pain
Short and tight muscles cause poor posture which leads to back pain
Flexibility, Posture, & Back Pain
Long and strong muscles keep the body in good alignment and reduce risk of back pain
Causes of Poor Posture
Heredity Poor fitness (muscle strength & endurance) Environmental Influences (work environment) Bad Habits/ Body Mechanics
Function of the Spine
Structural support Surrounds and protects spinal cord Supports body weight Attachment site for muscles, tendons, ligaments Allows movement of neck and back in all directions
Vertebrae and Intervertebral Disk
Impact from “bad exercises”
Certain exercises or movements put the back at risk and should be avoided
Common Errors of Body Mechanics
Lifting Carrying Pushing/Pulling Reaching Sitting Posture Sleeping Posture Entering/Exiting Vehicles Picking up objects from low heights
Protecting Your Back
What can you do to prevent and manage low-back pain?
Managing Acute Back Pain
Sudden back pain usually involves tissue injury Symptoms Treatment
Managing Chronic Back Pain
Considered chronic if lasts longer than 3 months Symptoms Treatment
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Lecture Summary
Define flexibility.
Explain benefits of flexibility.
Discuss factors that influence one’s level of flexibility.
Describe the stretch reflex.
State F.I.T.T. principle for flexibility and compare to F.I.T.T. principles for other components of fitness.
Explain the three types of stretching and which are recommended for which reasons.
Explain what can cause poor posture and low back pain and how to improve poor posture and low back pain.