Transcript Chapter 5 Lecture Maintaining Flexibility & Back Health © 2015 Pearson Education, Inc. Learning Outcomes • Articulate how regular stretching and being flexible can benefit your.

Chapter 5 Lecture
Maintaining
Flexibility &
Back Health
© 2015 Pearson Education, Inc.
Learning Outcomes
• Articulate how regular stretching and being
flexible can benefit your lifelong fitness and
wellness.
• Identify the body structures, body systems, and
individual factors that will determine your joint
flexibility and back health over time.
• Use safe and effective stretching exercises and
techniques, reducing stretching-related injuries.
• Implement a safe and effective stretching
program that will maintain or improve your
flexibility.
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Learning Outcomes continued
• Evaluate your personal risk for the primary
causes of lower-back pain.
• Incorporate strategies to reduce your risk for (or
manage existing) lower-back pain.
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Flexibility and Back Health Key Concepts
• Flexibility
– The ability of joints to move through a full
range of motion
• Stretching
– Should be included in a complete fitness
program, along with range-of-motion
movements
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What Are the Benefits of Stretching and
Flexibility?
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Improved mobility, posture, and balance
Healthy joints and pain management
Possible reduction of future lower-back pain
Muscle relaxation and stress relief
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What Determines My Flexibility?
• Flexibility can be classified as static or dynamic.
– Static (passive) flexibility
• A measure of the limits of a joint's overall range of
motion
– Dynamic (active) flexibility
• A measure of overall joint stiffness during
movement
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What Determines My Flexibility? continued
• Joint structures, and muscles and tendons
– Joint: the point of contact between two or
more bones
– Joint stability is supported by surrounding
muscles and tendons.
– Joint range of motion is limited by:
• Joint structures (cartilage, ligaments, membranes,
and fluids)
• Muscles and tendons (muscles and connective
tissues)
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Joint Anatomy
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What Determines My Flexibility? continued
• The nervous system
– Also limits the range of motion in joints
– Stimulates muscle contractions
– Has receptors on muscles and tendons that
interpret muscular information
– Receptors include Golgi tendon organs and
muscle spindles (stretch receptors)
– When muscles get the message to contract,
stretch reflex is triggered
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What Determines My Flexibility? continued
• Individual factors
– Genetics: Accounts for differences in body
structure and tissue elasticity.
– Gender: Although females are often assumed to
be more flexible than males, this may be true
only for specific joints.
– Age: Physical changes related to aging at some
point start to affect the body's ability to move.
– Body type: Typically affects flexibility only at
extremes (e.g., excessive amounts of muscle or
fat).
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What Determines My Flexibility? continued
• Individual factors
– Activity level: Inactivity can result in low
flexibility levels.
– Health status: Certain medical conditions may
affect joint health and range of motion (for
better or for worse).
• Collagen: When this primary protein of connective
tissues is compromised by poor health or medical
conditions, loss of motion can result.
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How Can I Assess My Flexibility?
• Sit-and-reach test
– A common measure of flexibility
– Measures lower back, hip, and hamstring
muscle flexibility
• Range-of-motion tests
– Evaluate your joints' range of motion as
compared to that of others
• See Lab 5.1 for instructions on both kinds of
tests.
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Assessments: Box Sit-and-Reach Test
PLAY
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Exercise Video: Box Sit-and-Reach Test
Assessments: Range-of-Motion Tests
PLAY
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Exercise Video: Joint Range of Motion Tests
How Can I Plan a Good Stretching Program?
• Set appropriate flexibility goals.
– Consider what you want to achieve:
Maintenance? Improvement? More comfort?
– Use SMART goals:
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Specific
Measurable
Action-oriented
Realistic
Time-oriented
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How Can I Plan a Good Stretching Program?
continued
• Apply the FITT program design principles.
– Frequency: how often you stretch
– Intensity: how far you stretch
– Time: how long you hold or repeat a stretch
– Type: which kinds of stretches you use
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Flexibility Training Guidelines
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Types of Stretches
• Static stretching
– Involves moving slowly into a stretch and
holding it
– Simplest and safest method; allows muscles
to recover
• Dynamic stretching
– Involves stretching through movement
– Mimics the motions of activities, but more
slowly
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Types of Stretches continued
• Ballistic stretching
– Involves bouncing, jerky movements, and
high momentum
– Can be beneficial to athletes in specific
ballistic sports
• Proprioceptive neuromuscular facilitation (PNF)
– Contracts targeted muscle groups to
encourage relaxation
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A Sample PNF Partner Exercise
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Pros and Cons of Common Stretching
Methods
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Consider Taking a Class
• Options for exploring new ways to incorporate
stretching:
– Yoga: combines mental focus and physical
effort
– Tai chi: uses slow, smooth movements
– Pilates: uses exercises and equipment to
stretch and strengthen muscles
– Dance: improves flexibility and overall fitness
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Flexibility Tools
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How Can I Avoid Stretching-Related
Injuries?
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Stretch only warm muscles.
Perform stretches safely.
Know which exercises can cause injury.
Be especially cautious if you are hyperflexible or
inflexible.
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Contraindicated Stretches and Safe
Alternatives
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How Can I Prevent or Manage Back Pain?
• Understand the main causes of back pain:
– Muscular weakness, inflexibility, and
imbalance
– Improper posture and body mechanics
– Acute trauma
– Risky occupations
– Medical issues
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How Can I Prevent or Manage Back Pain?
continued
• Understand how the back is supported.
– Spine structure:
• Designed to absorb force
• Has four distinct regions and curvatures
– Core trunk muscles:
• Support the spinal column and curvatures
• Include the back, abdominal, hip, gluteal, pelvis,
pelvic floor, and lateral trunk muscles
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Basic Structure of the Spine
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Spine-Supporting Core Muscles
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How Can I Prevent or Manage Back Pain?
continued
• Reduce your risk of lower-back pain.
– Lose weight.
– Strengthen and stretch key muscles.
– Maintain good posture and body mechanics.
– Properly treat lower-back pain.
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Proper Posture for a Healthy Back
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Proper Posture for a Healthy Back
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Proper Posture for a Healthy Back
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Proper Posture for a Healthy Back
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Proper Posture for a Healthy Back
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Assessments: Posture Evaluation
PLAY
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Exercise Video: Posture Evaluation