Chapter Five
Pgs. 141 - 174
Mrs. Wheeler/Mr. Rath
Can you say Yoga?
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
Explain benefits of flexibility. Be able to apply these
benefits to your future health and discuss the
application in written form.

Discuss factors that influence a person’s level of
flexibility.

State F.I.T.T. principle for flexibility and
compare/contrast to F.I.T.T. principles for other
components of fitness.

Explain the types of stretching techniques and
which is recommended for which reasons.
 Flexibility
 The ability of a joint to move through its normal range of
motion
 It is a highly adaptable fitness component and responds
well when utilized as part of a fitness program
 Joint specific, meaning that you must work all major
joints, not just a few
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 There are two types of flexibility
 Static Flexibility: ability to hold an extended position at
one end in a joint’s range of motion
 Dependent on your ability to tolerate stretched muscles, joint
structure, and tightness of connective tissues
 Most assessment tests are based on this type
 Dynamic Flexibility: ability to move a joint through its
range of motion with little resistance
 Important for daily activities and sports
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 The flexibility of a joint is affected by the following:
 Joint Structure (cannot be changed)




Hinge joint
Ball and socket
Joint capsules
Heredity plays a part in joint structure and flexibility
 Muscle Elasticity and Length (Connective Tissue)


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Collagen (White fibers that provide structure in connective tissue)
Elastin (Yellow fibers that are elastic and flexible)
Titin (Structural protein with elastic properties)
Elastic elongation (Temporary lengthening)
Plastic elongation (Long-term lengthening)
Without regular stretching the process is reversed; Tissues shorten, resulting in
decreased flexibility.
 The Nervous System
 Proprioceptors (nerve that sends information about the muscular skelatal
system to the nervous system.
 VIDEO CLIP: “Proprioception in Gangnam Style”
 Proprioceptive neuromuscular facilitation (PNF)
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 Joint health
 Prevention of low-back pain and injuries
 Relief of aches and pains
 Relief of muscle cramps
 Improved body position and strength for sports (and life)
 Maintenance of good posture and balance
 Relaxation
 Improving impaired mobility
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 Safe exercises executed with most effective
techniques
 Goal should be to attain normal flexibility in the
major joints
 You achieve balanced flexibility by performing
stretching exercises regularly and by using a
variety of stretches and stretching techniques
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 Flexibility is joint specific, so there are no tests for
general flexibility
 Most commonly used test is the sit-and-reach test
 Measurement of Joint Motion: Goniometry, Greek
words for gonia (angle) and metron (measure) refers to
the measurement of angles, in particular the
measurement of angles created at human joints.
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Applying the FITT Principle to Develop Flexibility
ACSM recommendations
Frequency: 2-3 days per week (minimum)
Intensity: Stretch to the point of mild discomfort, not pain
Time: Hold stretches for 15-30 seconds, and perform 2-4
times
Type: Stretching exercise that focuses on major joints
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 Static Stretching
 Ballistic Stretching
 Dynamic (Functional) Stretching
 Proprioceptive Neuromuscular Facilitation (PNF)
 Passive vs. Active Stretching
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 Widely recommended
 Stretch slowly until tension
 Active / passive assistance
 Hold stretch for 15-30 sec.
 Increase stretch a bit more
(developmental stretch)
 Dynamic movement
 Uses momentum
 May be important for athletes
 Specificity of movement
 Ballistic stretches force the limb into an extended range of
motion when the muscle has not relaxed enough to enter
it.
 It involves fast "bouncing" movements where a double
bounce is performed at the end range of movement.
 Ballistic stretching should only be used by athletes who
know their own limitations and with supervision by their
trainer.
 Ballistic stretching has been found to be hazardous
towards the body. It can injure vital muscles and nerves
with the sharp jerking movements. It is even possible for
tissue to be ripped off the bone.
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 Stretching through movement that is exercise specific
 Develop functional flexibility
 Fluid movements-not jerky
 Challenging
 http://orgs.jmu.edu/strength/dynamic_warmup_for_soccer.htm
Dynamic stretching is a form of stretching beneficial in sports utilizing
momentum from form, static-active stretching strength and the momentum from
static-active stretching strength, in an effort to propel the muscle into an
extended range of motion not exceeding one's static-passive stretching ability.
This form of stretching prepares the body for physical exertion and sports
performance.
Dynamic stretching increases range of movement, blood and oxygen flow to soft
tissues prior to exertion.
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 Most effective
 Combines methods
(active and passive)
 Promotes increase in strength
 PNF stretching usually employs the use of a partner to
provide resistance against the isometric contraction
and then later to passively take the joint through its
increased range of motion.
 PNF stretching usually employs the use of a partner to
provide resistance against the isometric contraction
and then later to passively take the joint through its
increased range of motion.
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 Passive vs. Active Video Clip
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 The stretch reflex (myotatic reflex) is a muscle contraction in
response to stretching within the muscle. It is a monosynaptic reflex
which provides automatic regulation of skeletal muscle length.
 When a muscle lengthens, the muscle spindle is stretched and its nerve
activity increases. This increases alpha motor neuron activity, causing
the muscle fibers to contract and thus resist the stretching. A
secondary set of neurons also causes the opposing muscle to relax. The
reflex functions to maintain the muscle at a constant length.
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 Muscle Spindles and the Golgi Tendon Organ (GTO)

http://www.youtube.com/watch?v=7T4NI_2qDEM&feature=related
 Stretch Reflex

http://www.youtube.com/watch?v=HfuhVWK8C0U&feature=relmfu
 Tendon Reflex

http://www.youtube.com/watch?v=lT9XhORYHJ8&feature=relmfu
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Maintaining
stretch for 15-30
seconds will
allow the stretch
reflex to subside
and permit
gains.
 More than 85% of Americans experience back pain at some
time in their lives
 Low-back pain is the second most common ailment in the
United States, headaches being number one
 Estimated cost is $50 billion a year
 Back pain can result from sudden traumatic injuries but is
more often the result of:
 Weak and inflexible muscles
 Poor posture
 Poor body mechanics during activities
What are the Functions of the Spine?
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 Provides structural support for the body
 Surrounds and protects the spinal cord
 Supports body weight
 Serves as attachment site for muscles, tendons, and
ligaments
 Allows movement of neck and back in all directions
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Vertebrae and an Intervertebral Disk
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 Core muscles include those in the abdomen, pelvic floor,
sides of the trunk, back, buttocks, hip, and pelvis
 There are 29 muscles attaching to the ribs, hips, spinal
column, and other bones in the trunk of the body
 Core muscles stabilize the spine and help transfer force
between the upper body and lower body
 Lack of core muscle fitness can create an unstable spine
and stress muscles and joints
 Whole body exercises and exercises using free weights or
stability balls all build core muscle fitness
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 Back pain can occur at any point along your spine
 Any excessive stress upon the spinal column can cause injury and
pain
 Risk factors:
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Greater than 34 years old
Degenerative diseases (arthritis or osteoporosis)
Family or personal history
Sedentary lifestyle
 Underlying causes of back pain include:
 Poor muscle endurance and strength
 Excessive body weight
 Poor posture or body position at rest
 Poor posture body mechanics during activity
 Previous injuries
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 Maintain a healthy weight
 Stop smoking
 Reduce stress
 Avoid sitting, standing, or working in the same position
for too long
 Use a supportive seat and a medium-firm mattress
 Warm up thoroughly before exercising
 Progress gradually when improving strength and fitness
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 Symptoms:
 Pain
 Muscle spasms
 Stiffness
 Inflammation
 Treatment
 Apply heat or cold
 Over-the-counter anti-inflammatory medication (ibuprofen or
naproxen)
 Gentle flexibility
 Bed rest
 See physician if pain doesn't resolve within a short time
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An exercise program designed to increase flexibility and
strengthen the legs, abdomen, and lower back can help
prevent low-back pain.
When sleeping:
• Lie on your side with your knees and hips bent. If you lie on
your back, place a pillow under your knees.
When sitting:
• Sit with your lower back slightly rounded, knees bent, and feet
flat on the floor. Alternate crossing your legs or use a footrest
to keep your knees higher than your hips.
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When standing:
•Keep your weight mainly on your heels with one or both knees
slightly bent. Try to keep your lower back flat (not arched) by
placing one foot on a stool.
When walking:
•Keep your toes pointed straight ahead, your back flat, head up,
and chin in.
When lifting:
•Bend at the knees and hips rather than at the waist, and lift
gradually using your leg muscles.
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 Do low back exercises at least 3 days per week
 Muscular endurance rather than strength
 Don’t do spine exercises involving a full range of
motion early in the morning
 Regular endurance and cardiovascular exercises
 Be patient and stick to your program
 “No pain, no gain” doesn’t apply to back exercises
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Chapter Five
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