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Chapter 5 Lecture Improving Flexibility © 2014 Pearson Education, Inc. Learning Objectives • Discuss the value of flexibility • Identify the structural and physiological limits to flexibility • Discuss the stretch reflex • Describe the three categories of stretching techniques • Design a flexibility exercise program © 2014 Pearson Education, Inc. Flexibility • Full range of motion of a joint • Five main structural limitations to movement – the shape of bones – stiff muscles – connective tissues (ligaments & cartilage) – tendons – tight skin • Stretch reflex (contraction) limits to flexibility – muscle spindles – proprioceptor – golgi tendon organs © 2014 Pearson Education, Inc. The Knee Joint: Anatomical Structures Influencing Motion © 2014 Pearson Education, Inc. Benefits of Flexibility • • • • Increased joint mobility More efficient body movement Better posture Prevents lower back pain – hypokinetic disease – see Lab 5.4: stretches to prevent low back pain © 2014 Pearson Education, Inc. © 2014 Pearson Education, Inc. Posture • Good: body in alignment – Holding positions placing least amount of strain on supporting muscles/ligaments of joint • Bad: body out of alignment – Holding positions stretching muscles on one side of joint, while shortening them on other side – Over time leads to pain/joint damage • Routine strength and flexibility exercises help correct imbalances/prevent future problems © 2014 Pearson Education, Inc. Techniques to Increase Flexibility Dynamic Stretching • Goal is to prepare body to exercise • Conducted prior to exercise and highly recommended • Fluid, controlled motion of joint through full ROM • Increases blood flow to muscles/joints • Increases neuromuscular activity between CNS and PNS Ballistic Stretching • Rapid, forceful, bouncing movements • More likely to cause injury and thus not recommended Static Stretching • Goal is to increase flexibility and recover from exercise • Most effective method to increase flexibility at end of exercise, not prior to exercise • Slow lengthening of muscles, held for fixed periods © 2014 Pearson Education, Inc. Techniques to Increase Flexibility (cont.) Proprioceptive Neuromuscular Facilitation (PNF) • Series of motions combining stretching with contraction and relaxation of muscles – relies on contract-relax (CR) and contractrelax/antagonist contract (CRAC) stretching • See the "Are you too stiff?" Steps for Behavior Change in the chapter © 2014 Pearson Education, Inc. Partner-Assisted Stretching © 2014 Pearson Education, Inc. Applying the FIT Principle to a Flexibility Exercise Prescription • Prescription will vary depending on initial flexibility level • Exercises should be static or PNF stretches • Recommended sample program might include the following Starter Phase • Frequency: 1 session • Intensity: 5-minute session/hold for 15 seconds/mild discomfort • Time/duration: 1 week Slow Progression phase • Frequency: 2–5 sessions per week/add one session per week • Intensity: 10–30-minute sessions/hold for 20–30 seconds (add 5 seconds per week)/mild discomfort • Time/duration: 6–12 weeks Maintenance Phase • Frequency: 4–5 sessions per week • Intensity: 30-minute sessions/hold stretches up to 30 seconds • Time/duration: start after about week 7 depending on progress © 2014 Pearson Education, Inc. Avoid Stretching Injuries © 2014 Pearson Education, Inc. Maintaining Flexibility • • • • • • Make a commitment to regular stretching Use time management Set aside time for 3–5 sessions per week Stick to your schedule Build in stretches during everyday activities Make it fun: listen to music, watch TV while stretching © 2014 Pearson Education, Inc. Summary • Flexibility is the range of motion of a joint • Improved flexibility has many benefits • Five limits to flexibility are bone shape, muscle ability, connective tissue within joints, tendons, and skin • The stretch reflex (contraction) can be avoided by slow stretching • Safe stretching includes static and PNF stretches © 2014 Pearson Education, Inc.