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Flexibility – Definitions & Types
Ch 4
Flexibility: the ability of a joint to move
through its full range of motion (ROM)
80% of all low back problems are caused by
improper alignment of the spine & pelvic
girdle – i.e. due to a lack of flexibility and
weak abdominal muscles (core).
Over $1 BILLION dollars lost by businesses
because of employees suffering from
low-back problems.
Flexibility
1
Flexibility – Definitions & Types
2
Major Benefits of Flexibility
Two types of flexibility:
Promotes good joint health
 Slows joint deterioration
1) Static: The ability to assume and maintain an
extended position at one end or point in a joint’s
ROM;
Dependent upon structure of a joint & tightness of
muscles, tendons, & ligaments that are attached
2) Dynamic: The ability to move a joint through its
ROM with little resistance
Dependent upon static flexibility and strength,
coordination, and resistance to movement
Can be important in daily activities & sport
 Can
improve the elasticity in tissue making it easier to
move
 Improves quality of life - especially as you age
 Problem can be made worse by arthritis
3
Other Benefits of Flexibility
May prevent low-back pain and injuries
Reduces frequency and severity of injuries
Overstretching can decrease the stability of the
joint
4
Contraindicated Exercises
Reduced soreness (Delayed Onset of Muscle
Soreness) - injury to muscle fibers and surrounding
tissue; action causes inflammation - causes release of
proteases {enzymes that break down proteins} &
causes pain/discomfort - muscles will produce
proteins that prevent soreness in future workouts you will become sore again if not regularly working
out)
Improves performance in sports and other activities
Contributes to good posture
Promotes relaxation
•Most strength and flexibility exercises are relatively
safe to perform
•Some exercises (contraindicated) can be hazardous
if performed incorrectly
•Contraindicated exercises may cause harm because
of excessive strain on muscles and joints; in
particular the spine, lower back, knees, neck, or
shoulders
•A list of contraindicated exercises are provided in
the textbook (e.g. plow, bridge, double leg lift, deep
knee bend, hurdler’s stretch, hero stretch, quad
stretch, ballistic bar stretch)
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From: HPS Faculty at Kennesaw State University (2009) Fitness for Living. Dubuque, IA.
Kendall Hunt. (www.khwebcom.com) p. 78.
From: HPS Faculty at Kennesaw State University (2009) Fitness for Living. Dubuque,
IA. Kendall Hunt. (www.khwebcom.com) p. 79.
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8
What Determines Flexibility?




Joint structure - Different for joint types (hinge – finger
& knee; ball & socket - shoulder & hip)
 primary determinant - can be limited by heredity
Muscle tissue’s elasticity and length can be lengthened
if stretched regularly
Important for connective tissue to stretch
Nervous system activity
 stretch receptors control the length of muscles
 proprioceptive neuromuscular facilitation (PNF)
technique may improve flexibility
From: HPS Faculty at Kennesaw State University (2009) Fitness for Living. Dubuque,
IA. Kendall Hunt. (www.khwebcom.com) p. 80.
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Muscle Tissue and Flexibility
Factors Affecting Flexibility
•
•
•
•
•
Genetics
Physical inactivity
Joint structure
Joint specific
Ligaments - connects
bones to other bones
• Tendons - connects
muscle to bone
• Muscles
•
•
•
•
•
•

Skin
Tissue injury
Adipose tissue (fat)
Body temperature
Age
Gender


Muscle tissue can be stretched to increase
flexibility
Connective tissue is most important part of
muscle tissue for flexibility – can rupture if
“overstretched”
Types of connective tissue:


11
collagen (white fibers) for structure and support
elastin (yellow fibers) are elastic and flexible
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6/24/2013
Stretching Techniques

Stretching Techniques
Static stretching (slow, sustained)

should “warm-up” before stretching
each muscle is gradually stretched and held for 15-30
seconds; repeated 2-4 times; at least 3 times/week
 Should experience a sensation of “tightness” - but not pain
 Can be active (done by one’s self) or passive (with a partner)

Active Isolated Stretching (AIS)




Ballistic stretching



sudden stretching in a bouncing movement
sometimes used in sport specific training, but can/will cause
problems (e.g. muscle damage & delayed muscle soreness)
 Could increase risk of partial or full joint dislocation due to
loosening of the ligaments
 NOT recommended for improving overall range of motion
(ROM)



Isolate muscle to be stretched
Actively contract muscle opposite one being stretched
(e.g. quads & hamstrings)
Stretch targeted muscle for no more than 2 sec.
Release stretch before muscle reacts to being stretched
Repeat 2-3 times
Proprioceptive Neuromuscular Facilitation (PNF)





Contract-and-Relax method; performed with a partner
The range of motion is slowly increased
muscle is isometrically contracted (4-5 sec.), then
stretched (10-30 sec.)
The isometric type of contraction helps muscle to relax
May cause soreness, requires partner; takes more
time/session
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14
Alternative Methods of Stretching
• Pilates: incorporated yoga, martial arts, and
calisthenics into light resistance exercises using
machines with springs or elastic cables to work
the entire body.
• Yoga: Stimulates the mind/body relationship to
enhance one’s well-being. Incorporates breathing
techniques and body alignment movements that
increase blood flow and energy to body tissues.
• Tai Chi: slow-moving form of martial arts
– Stresses suppleness and elasticity vs. hardness & force
– Improves balance, strength, and improved ROM
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Low Back Pain
85% of Americans have low back problems
Most common site for injury - lumbar area –
since it carries most of the body’s weight
Underlying causes: weak muscles; excess body
weight; poor posture; poor bio-mechanics
“Slipped” disk – a damaged intervertebral disk –
may bulge out between vertebrae against a
nerve causing pain, numbness, loss of muscle
function, muscle spasms
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Low Back Pain - Prevention
Low Back Pain - Prevention
• Be physically active
• Strengthen muscles in abdomen, along spine
(erector spinae) and sides, hips, and thighs
• Stretch often using spinal exercises through a
functional range of motion
• Regularly strengthen the core of the body
• Avoid sitting (over 50 minutes) or standing in one
position for lengthy periods of time
• Use a firm mattress
• Sleep on your back with a pillow under the knees
or sideways with the knees drawn up and a small
pillow between the knees
Maintain correct posture in all activities –
including warm-ups & exercise
Warm up properly using mild stretches before
engaging in physical activity
Use proper weight lifting techniques
Lift heavy objects by bending at the knees and
carrying them close to the body
Lose weight
Reduce stress
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Flexibility Fitness Tests
Labs 4.2 & 4.3
Developing A Flexibility Program

Active and passive stretching








safest technique is active static stretching
add occasional passive assist
LAB 4.2
• Rating Your Posture
LAB 4.3
• Modified sit-and-reach test
• Total body rotation test
• Shoulder flexibility Test
• * Shoulder rotation test (Alt. version)
Intensity and duration

hold each stretch for 10-30 seconds
Only to the point of mild discomfort or tightness
There should be NO pain
at least 2-4 repetitions of each stretch
rest for 30-60 seconds between stretches
Frequency


20
minimum of 2-3 days per week
Ideal is daily
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Modified Sit and Reach Test
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Modified Sit and Reach Test
Measures hip
and trunk
flexibility.
Modified
protocol
accounts for
arm/leg length
discrepancies.
Hold the final
reach for two
seconds
Modified Sit-and-Reach Test
Starting position for the modified sit-and-reach test
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Total Body Rotation Test
Shoulder Flexibility Test
•
Measures body
rotation.
Test is performed
on either right or
left side.
While standing, raise your left arm and reach down your back as far as
possible.
Move your right arm behind your back and upward as high as possible.
Try to overlap your fingers and/or hands as much as possible. Estimate the
overlap of fingers in inches or centimeters.
Repeat with the right arm up and left arm down.
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Name: _________________
Percentile Ranks for Shoulder Rotation Test
Shoulder Rotation Test (Alt. Test)
Biacromial width (nearest ¼ inch): __________
Distance between little fingers: ____________
(Distance between fingers) – (Biacromial width) = _________
• Measures shoulder flexibility
Age Category - Women
Percentile
Rank
≤18
in.
Measuring
biacromial width
Starting position
for the shoulder
rotation test
Shoulder rotation test
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90
10.7
80
14.5
70
16.1
60
19.2
50
21.0
40
22.2
30
23.2
20
25.0
10
27.2
5
28.0
1
32.5
Age Category - Men
19
35
in.
9.
7
14
.5
17
.2
36
49
in.
16
.8
19
.2
21
.5
20.9
18
.7
23
.1
25.1
20
.0
21
.4
24
.0
25
.9
29
.1
31
.3
37
.1
23
.5
24
.4
25
.9
29
.8
31
.1
33
.4
34
.9
Percentile
Rank
≥50
in.
22.5
≤18
in.
High
Phys. Fit.
Std.
24.3
Health
Fitness
Std
90
18.5
80
20.7
70
23.0
60
24.2
50
25.4
40
26.3
30
28.2
20
30.0
10
33.5
5
34.7
1
40.8
26.2
28.1
29.9
31.5
33.1
34.1
35.4
19
35
in.
15
.5
18
.4
20
.5
22
.9
24
.4
25
.7
27
.3
30
.1
31
.8
33
.5
42
.6
36
49
in.
20
.8
23
.3
24
.7
26
.6
28
.0
30
.0
31
.9
33
.3
36
.1
37
.8
43
.0
≥50
in.
27.
9
28.
5
29.
4
29.
9
30.
5
31.
0
31.
7
33.
1
37.
2
38.
7
44.
1
High
Phys. Fit.
Std.
Health
Fitness Std.
From: Hoeger, W.W.K. and Hoeger, Sharon A. (2010) Principles and Labs for Fitness and Wellness (10th Ed.). Belmont, CA:
Wadsworth/Thomson Learning. (p, 295)
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Dietary Analysis
Dietary analysis may be completed using the
USDA Super Tracker program that is available
on the WWW or from your home computer
at:
Ch 5
Nutrition
 https://www.choosemyplate.gov/SuperTracker/default.aspx
or Calories Per Hour site
 http://www.caloriesperhour.com/index_food.html
 or Dietary Approaches to Stop Hypertension
 http://dashdiet.org/default.asp
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Colors
represent
food groups
& oils, widths
of the bands
offer a guide
to portions
Old Food Pyramid
Figure
represents
the
importance of
daily physical
activity
Red = Fruits
1½-2
cups/day
Replacement for Food Pyramid
Yellow = Oils
5-7 TBLs/day
Orange = Grains
6 oz/day
Blue = Milk
3 cups/day
Green = Vegetables
2-3 cups/day
Purple = Meats &
Beans
5 - 6 oz/day
https://www.choosemyplate.gov/supertracker/
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My Plate
(Replaces the Food Pyramid)
Essential Nutrients
Nutrients the body cannot produce in sufficient
quantity for its needs
Energy providing nutrients
Dairy
How Much? (@ 3 cups)
• Fruits
Grains
•
How Much?
How Much?
(@1.5 – 2 cups)
(@3 – 4 oz.)
• Vegetables
Protein
•
How Much?
How Much?
•
(@2 – 3 cups)
(@5 – 6.5 oz.)
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
bone, blood, enzymes, repair tissue, regulate water balance &
acid-base balance, help in growth, supply energy

How Much?
•
(@2.5 hrs./week)
Fats - (9 calories/gram) supply energy, insulate/ cushion
organs, provide medium for absorption of fat-soluble vitamins
• Exercise
•
Proteins - (4 calories/gram) Form important parts of muscle,

Carbohydrates - (4 calories/gram) supply energy to muscles
and cells in brain, nervous system, & blood
MyPlate.gov
2010 Dietary Guidelines
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Essential Nutrients - Continued
 Non-energy
providing
– Promote specific chemical
reactions within cells
 Minerals – Help regulate body functions; aid
in growth & maintenance of body tissues; act
as catalysts for the release of energy
 Water – Makes up 50% - 70% of body weight;
provides a medium for chemical reactions;
transports chemicals; regulates body
temperature; removes waste products
 Vitamins
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Protein
Sources of Energy
Measured by number of kilocalories (calories)
Average male requires around 2200-3500 calories per
day (depending on activity level);
Average female requires about 1600-2500
calories/day (depending on activity level)
Excess calories stored by the body as fat
 protein and carbohydrates provide 4 cal/gram
 fats provide 9 cal/gram
 alcohol provides 7 cal/gram
12% - 15% of total calories should come from
protein
Important component of muscle, bone, blood,
enzymes, cell membranes, hormones
Amino acids (20) are building blocks of protein
9 are essential/required for normal health; 11
can be produced by the body if necessary
ingredients are supplied by foods
Sources: meat, fish, poultry, eggs, milk, cheese,
legumes, nuts
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Fats
Protein - Continued
25% - 30% of total calories should come from fat
 “Complete” protein (i.e. meat, fish, poultry, milk,





Best in form of fish, nuts, and vegetable oils
Most concentrated source of energy for the body
Provide insulation and support for organs
Help absorb fat-soluble vitamins
3 main types of fats from foods
eggs, cheese) supplies all 9 essential amino acids;
“Incomplete” protein (i.e. plant sources: legumes &
nuts) usually low in 1-2 essential amino acids
About 2/3 of protein intake comes from animal
sources
Plant source protein is incomplete because it does
not contain all 9 essential amino acids
Most of us consume more than necessary
Excess protein is synthesized into fat for energy
1) Saturated – animal flesh, whole milk, cheese, lunch meats,
hot dogs - solid at room temperature
2) Monounsaturated – olive, canola, safflower & peanut oils –
liquid at room temp.
3) Polyunsaturated – corn, soybean, & cottenseed oils – liquid at
room temperature
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Fat Facts
Carbohydrates
Fats make up 33% of average American diet
Need only 1 tablespoon of vegetable oil (15 grams)
to supply essential fats
Saturated and trans fats raise blood levels of LDL
(“bad” cholesterol)
Unsaturated fats lower LDL and raise HDL (“good”
cholesterol)
Cholesterol Levels:
@ 60% of total calories should come from
carbohydrates (≤ 10% simple and @ 50% complex)
Supply energy to cells, especially during highintensity exercise
Simple carbohydrates (table sugar, honey, malt sugar,
milk sugar, fructose, sucrose, etc.) provide sweetness.
Found naturally in fruits & milk; added to fruit drinks,
candy
No evidence that one type of simple sugar is “better”
than any other
 Desirable  Concern  High -
<200 mg/dl
200 - 240 mg/dl
>240 mg/dl
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Benefits of Unrefined
Carbohydrates
Carbohydrates – continued
Complex carbohydrates (i.e. wheat, rye, rice, barley,
potatoes, yams, legumes) provide starch and most
dietary fiber.
Excess carbohydrate intake can make weight control
difficult – should be balanced with/by physical activity
Unrefined carbohydrates (brown rice, whole wheat
breads) are better than refined (white rice, white
breads)
Americans need to consume more unrefined complex
carbohydrates – Should be @ 50% of the calories in out
diets
1)
2)
3)
4)
5)
6)
Retain fiber, vitamins, minerals
Low in fat and cholesterol free
Take longer to chew and enter blood stream
more slowly
Slower digestive process makes you feel full
sooner and longer
Lessens likelihood of overeating & gaining
weight
Keeps blood sugar and insulin levels low –
may decrease risk of diabetes
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Dietary Fiber
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Dietary Fiber - Continued

Carbohydrate plant substances that are difficult or
impossible for humans to digest
 National Institute of Health (NIH) recommends
20-35 grams/day
 Two types:
1. “soluble” (dissolves in H2O; lowers blood
cholesterol; reduce risk of CV disease) and
2. “insoluble” (binds H2O; aids in elimination; can
reduce risk of constipation, hemorrhoids, some
types of digestive tract cancer, and diverticulitis –
formation of abnormal pouches in walls of
intestine that become inflamed)
 Contributes to disease prevention;
prevents conditions arising in the intestinal
tract; manage diabetes and high blood
cholesterol
 Foods highest in dietary fiber: fruits,
legumes, oats, barley, wheat bran, cereals,
grains, and vegetables
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How to Increase Dietary Fiber
 Look for breads, crackers, etc. that list “whole grains”
first on ingredient list (e.g. whole-wheat flour (not
wheat flour), whole-grain oats)
 Eat whole, unpeeled fruit – rather than fruit juices
 Include beans in soups/salads; eat raw vegetables with
pasta, rice
 Substitute bean dip for cheese dip or sour cream dips;
use raw vegetables, not chips, for dipping
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Vitamins
Vitamins - organic substances (carbon containing)
 Required in very small amounts to help
chemical reactions in cells
 Release energy stored in carbs, fats, and
proteins.
 Act as antioxidants (e.g. Vit. C & E) by rendering
free radicals harmless and preserving body’s
healthy cells
 Most must be obtained from foods
 Humans need 13 vitamins
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Vitamins
1)
2)
3)
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4)
Vitamins - Continued
Fat-soluble (absorbed only in presence of fat)
vitamins (4): require more complex digestive
process; carried in blood by special proteins;
stored in fat tissues rather than excreted
Vitamin A – Important for vision, skin, linings of
nose, mouth, digestive & urinary tracts; immune
function
Vitamin D – Important for bones & teeth,
promotion of calcium absorption
Vitamin E – Protection & maintenance of cellular
membranes
Vitamin K – Essential for blood clotting
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Vitamins - Continued
Water soluble vitamins (9): absorbed directly
into blood stream; excess excreted in urine
1. Vitamin C – Maintains/repairs connective
tissue, bones, teeth, cartilage; promotes
healing; aids in iron absorption
2. Thiamin - Converts carbohydrates into usable
forms of energy; maintains appetite &
nervous system functions
3. Riboflavin – energy metabolism, maintains
skin, mucous membranes, & nervous
system structures

53
4.
5.
6.
7.
8.
9.
Niacin – Converts carbohydrates, fats, proteins into
usable forms of energy
Vitamin B-6 – Protein & neurotransmitter
metabolism; red blood cell synthesis
Folate – amino acid metabolism; synthesis of DNA; new
cell synthesis
Vitamin B-12 – synthesis of red & white blood cells
Biotin – metabolism of fats, proteins, & carbohydrates
Pantohenic Acid - metabolism of fats, proteins, &
carbohydrates
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Minerals
Minerals

Minerals - inorganic compounds (non-carbon
containing)
 Help regulate body functions
 Needed in small amounts
 Aid in growth
 Aid in tissue & cell maintenance
 Trigger release of energy
 17 essential minerals
Most common missing: iron (anemia), calcium
(osteoporosis), zinc (growth failure, poor
wound healing), magnesium (neurological
disturbances, CV problems, kidney disorders)
Iron & zinc – available in lean meats; calcium
is in low-fat or non-fat dairy products;
magnesium is in green vegetables, grains; nuts
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Water
Water
 Found
in all tissues, blood, lymph and synovial fluids
in almost all foods, especially liquids, fruit and
vegetables
 80 - 90% of daily water intake comes from eating &
drinking
 Should drink before you are thirsty
 Thirst is body’s first sign of dehydration
 Hydrate BEFORE an activity
 Caffeinated beverages act as diuretics, increasing water
output and raising the need for water
 Sugar & sodium require water to be dissolved, used,
and excreted
Most important component in food & human body
 Used in digestion & absorption of food
 Medium where most chemical reactions take place
 H2O based fluids (blood) aid in transport of substances
throughout body
 Serves as lubricants, cushions
 Helps to regulate body temperature
 Need at least 8 cups/day; more if active or in hot
environment

 Found
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Supplements?
Other Substances in Food
• Antioxidants – Can help protect the body by blocking
the formation & action of free radicals – by-products
of cell oxidation (implicated as factor in aging, cancer,
CV disease)
• Phytochemicals – may help to prevent chronic disease
(e.g. cancer, diabetes, hypertension, c-v disease) found
in variety of foods (e.g. fruits & vegetables).
• Soy products may help lower cholesterol; cruciferous
vegetables (broccoli) may render cancer-causing
compounds harmless; garlic & onions seem to boost
cancer fighting cells
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No substitute for a healthy diet
 Excess could lead to problems
 May lack the phytochemicals found in
whole food
 More research needed regarding the
potential disease-fighting properties
(e.g. Vit. E)
 Large doses of some nutrients can effect
the absorption of other vitamins & minerals

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6/24/2013
Supplements?
Dietary Challenges
Pregnant women should have folic acid to
reduce chance of birth defects
 People over 50 may need Vitamin B-12 – trouble
absorbing the vitamin
 Women with heavy menstrual flow may need
iron to prevent iron-deficiency anemia
 Newborns may need dose of Vitamin K
 If taken - look for a balanced formulation that
contains 50%-100% of daily values
Vegetarians – Need to plan their diet to avoid
problems – Need to eat wide variety of foods –
may need to consult registered dietitian
Women – Smaller/weigh less/eat less – may miss
essential nutrients (iron & calcium)
Men – tend to overeat meat and need more fruits,
vegetables, grains in their diet
College Students – eat on the run; make poor choices
Older Adults – less active, need fewer calories, need
fiber in diet
Athletes – need fluids, carbohydrates for energy,
protein for muscle development, careful of
“special” supplements

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Fast Food & Eating Out Challenges
• Think small vs. “supersized”
• Limit “add-ons” (Cheese, butter, sour
cream)
• Avoid the fried foods (can
significantly increase fat/calories of
the food)
• Limit biscuits/croissants
• Limit desserts/beverages
• Seek out the nutritional information
Fast Food & Eating Out Challenges
• Look for the “low fat” or “heart
healthy” items
• Order a nutrient dense side dish
(steamed rice/lightly stir fried
vegetables)
• Share an entrée
• Take some home
• Eat slowly – fast eaters eat more
• Snacks – think healthy or with
moderation
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Dietary Guidelines – ABC’s
How to read a food label

Aim for fitness



Build a healthy base







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Let the food pyramid guide your food choices
Eat a variety of grains, fruits, and vegetables
Keep food safe to eat (proper heat & refrigeration)
Choose sensibly

The 5 - 20 Rule
Aim for a healthy weight
Be physically active every day
Choose a diet low in saturated fat and cholesterol and
moderate in total fat
Limit your intake of sugars
Prepare foods with less salt
If you drink alcohol, do so in moderation
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