Do Now
List as many reasons you can
think of as to why flexibility is
an important components of
health related fitness

CHAPTER SIX
FLEXIBILITY
The rubber band theory applies to each of us; we
will be no good until stretched.
Objectives

How is joint movement limited?

Why is flexibility important?

What is the difference between static stretching
and dynamic stretching?
Chapter 6 Vocabulary
joint—
point at which 2 bones come together
ligament—
strong, fibrous tissue which attaches one bone to
another
muscle—
meaty tissue surrounding bones
tendon—
soft tissues that anchor muscles to bones
static stretching—
slowly moving a muscle to its stretching point and
holding the position for 15 seconds
dynamic stretching— stretching done in continuous, slow, and controlled
manner
Vocabulary
ballistic stretching—
isostatic stretching—
stretching that involves bobbing, bouncing or jerky
movements which use the body's momentum
form of stretching in which a partner pushes the body
beyond the initial limit
What Is Flexibility?

The ability to move body joints through a full range
of motion.
Joints of the Human Body

Point at which 2 bones come together

Types
Pivot-permits a rotating motion (neck)
 Gliding-allows bones to slide over one another
(wrist and ankle)
 Hinge-permit a back and forth motion (elbow,
knee)
 Ball and socket-allows movement in many different
directions (hip and shoulder)

Examples of Types of Joints
Joint Movement


Direction is limited by bone structure and can’t be
modified
Range of motion is limited by soft tissue and is
modifiable through flexibility exercises
What Limits Flexibility?

Ligament — strong fibrous tissue that attaches one
bone to another

Muscle — meaty tissue surrounding bones

Tendon — anchors muscle to bone
Why Is Flexibility Important?

To Live a healthy and functional life

Loss of flexibility occurs gradually
Why Is Flexibility Important?



Needed in daily living
Reduces chance of injury-a lack of flexibility can
result in joint or muscle injury during exercise or daily
activities
Prevent post pain exercise –by warming-up and
cooling-down sessions

Increases capacity of joint to move

Helps relieve muscle soreness-relaxes tense muscles
Why Is Flexibility Important?


Helps reduce chance of developing low back painreduces aches and prevents low back problems in
adulthood
Helps relax muscle tightness from injury, fatigue, and
emotional tension
Safety Precautions and Injury
Prevention
•Avoid ballistic stretching
•Avoid Using partners
•Avoid increasing drastically (must be gradually)
•Avoid imitating stretching ability of others
•Stretch all major muscle groups to include
opposing muscle groups
•Include flexibility with cardio and muscular strength
and endurance programs to avoid muscle
imbalance
Harmful Stretching
Positions
*Head circles
*Arm circles
*Plow
*Sitting Quadriceps stretch
*Four-count toe touch
*Hurdle stretch
*Deep knee bends
Types of Stretches

Static
 Involves
slowly moving the muscles to its stretching point
& holding this position for 15-30 seconds

Dynamic
 Similar
manner
to static, is done in continuous, slow & controlled
Types of streches

Ballistic
 Involves
bobbing, bouncing or jerky movements that use
the body's momentum
 Sometimes harmful because you exceed the muscles
stretching point

Prioceptive Neuromuscular Facilitation (PNF)
 Based
on contract & relax techniques
 Require the help of another person
Principle of Specificity


Stretching exercises will improve flexibility only in
joints exercised
Flexibility is specific to each:
1. Individual
2. Joint
3. Sport
Do Now

Unscramble the following words:
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Chapter 7
Chapter 7 Vocabulary
pulse—
caused by pressure of blood on an artery wall;
corresponds to heart beat
resting heart rate—
heart rate just after waking in the morning,
before getting out of bed
recovery heart rate— heart rate after exercise
blood pressure—
atherosclerosis—
measure of blood force against the walls of the
arteries
condition in which fatty deposits build up on inner
walls of arteries, causing narrowing of the
arterial passageway
Vocabulary
maximum heart rate—
target heart rate—
aerobic—
anaerobic—
heart rate that should not be exceeded
during exercise; found by subtracting one's
age from 220
60 to 90 percent of the maximum heart rate;
results in greatest cardiovascular benefits
from exercise
“with oxygen;” term refers to energyproducing biochemical pathways in cells that
use oxygen to produce energy
“without oxygen;” term refers to energy
producing biochemical pathways in cells that
do not require oxygen to produce energy
A.
Respiratory System
Lungs
A.
A.
B.
Increase need for oxygen
Cardiovascular System
Heart, blood, and blood vessels
A.
A.
Increase in heart rate


Holds up to ~ 12 pints blood
Chambers of the heart (Left ventricle forces blood
through arteries, Right pumps returning blood to
lungs
Why Is Cardiovascular Fitness
Important?

Increases energy level

Look good

Ability to provide oxygen continuously to working
muscles over an extended time
Monitoring the Heart

Heart rate is affected by
 position
 activity
level
 body size
Taking
Pulse/
Resting
Heart Rate/
Recovery
Heart Rate
Pulse – pressure of the blood on the artery
wall, corresponding to your heart beat
Taking pulse – wrist and neck
Elderly
• ~ 50 – 65 BPM
Adult Males
• ~ 70 BPM
Adult Females
• ~ 75-80 BPM
Children
• ~ 100 BPM
Newborns
• ~ 140 BPM
• The measure of force against the walls of the arteries
•Normal Range: 120
80
Blood Pressure

One hour
 60
BPM times 60 mins = 3600 beats
 80 BPM times 60 mins = 4800 beat


Difference of 1200 beats
One day
 60
BPM times 1440 mins = 86400 beats
 80 BPM times 1440 mins = 115200 beats

Difference of 28800
Blood Pressure Recommendations
Blood Pressure
Category
Systolic
mm Hg (upper #)
Diastolic
mm Hg (lower #)
Normal
less than 120
and
less than 80
Prehypertension
120 – 139
or
80 – 89
High Blood Pressure
(Hypertension) Stage 1
140 – 159
or
90 – 99
High Blood Pressure
(Hypertension) Stage 2
160 or higher
or
100 or higher
Hypertensive Crisis
(Emergency care needed)
Higher than 180
or
Higher than 110
Resting Heart Rate



Should be taken in the morning before getting out
of bed
While in a sitting or lying position
AHA has established that between 60 – 100 BPM
are normal
 However,
people with RHR over 70 have a greater risk
of heart attacks


The amount of time it takes your heart to return to a
normal rate
Should drop to ~120 BPM in 5 minutes after the
workout session
 Then
~100 BPM in 10 minutes
TARGET HEART RATE (THR)
THR zone - to obtain greatest
cardiovascular benefits
THR is a desired level of intensity
Two formulas to determine THR
range
Percent of Maximum heart rate (60%
to 90 %)
Maximum Heart Rate

220 – your age= Max Heart Rate

220 – 16= 204 beats per minute
Target Heart Rate Formula
Safe Low End
• (220-age) x 60% = Lower Limit
• (220-16) x 60% = Lower Limit
• (204) x 60 % = Lower Limit
• 122.4
Target Heart Rate Formula
Safe High End
• (220-age) x 90% = Upper Limit
• (220-16) x 90% = Upper Limit
• (204) x 90 % = Upper Limit
• 183.6
Heart Rate Reserve
• Percent of Heart Rate Reserve- most
accurate, takes into account resting
heart rate
• Exercise HR = % of target intensity (HRmax – HRrest) + Hrrest
• For example: Target intensity 70 % HRR for a person with HRmax
201 bpm and
HRrest 50 bpm
Exercise HR= 70% (201-50=151) + 50
Exercise HR=155 bpm
BENEFITS OF
CARDIOVASCULAR FITNESS
Strengthens heart
Reduces atherosclerosis
Less prone to heart disease
Muscles do not tire as easily due
to receiving O2



~40% of Americans die from it each year
The way you live now will effect the way your body
is 20-30 years from now
Clots (Thrombosis) cause:
 Heart
attacks
 Strokes
http://apps.nccd.cdc.gov/giscvh/

Risk Factors
 Inactivity
 Obesity
 High
Blood Pressure
 High Levels of Cholesterol
 Stress & Tension
 Smoking
 Sex of Individual
 Heredity
 Age
CONTROLLABLE!
Summarizer 3-2-1

On a small sheet of paper complete the following
3- List 3 benefits of Cardiovascular
fitness
 2- List 2 places to take pulse on your
body
 1- List 1 way to avoid cardiovascular
disease (Risk Factor)
