CHAPTER
OUTLINE
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Chapter 8
Muscular
Flexibility
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Key Terms
Flexibility: The
ability of a joint to
move freely through
its full range of
motion
Stretching: Moving
the joints beyond the
accustomed range
of motion
Plastic elongation:
Permanent
lengthening of soft
tissue
Elastic elongation:
Temporary
lengthening of soft
tissue
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Benefits of Adequate
Flexibility
Promotes healthy muscles and joints
Improves elasticity of muscles and connective tissue
around joints, enhancing freedom of movement
Makes activities of daily living (turning, lifting, and
bending) easier to perform
Helps prevent low-back and other spinal column
problems
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Benefits of Adequate
Flexibility
Improves and maintains good postural
alignment
Promotes proper and graceful body movement
Improves personal appearance and self-image
Helps develop and maintain motor skills
throughout life
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Benefits of Adequate
Flexibility
Flexibility exercises have been prescribed
successfully to treat
Dysmenorrhea (painful menstruation)
General neuromuscular tension (stress)
Muscular/skeletal problems and injuries related to
lack of flexibility
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Factors Affecting Flexibility
Genetics
Physical activity
Joint structure
Ligaments
Tendons
Muscles
Skin
Tissue injury
Adipose tissue (fat)
Body temperature
Age
Gender
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Muscle Flexibility
Flexibility is joint specific
Women are more flexible than men
Decrements are primarily related to
physical inactivity
Aging decreases joint range of motion
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Flexibility Fitness Tests
Modified sit-and-reach test
Total body rotation test
Shoulder rotation test
Preventing and
Rehabilitating
Low-Back Pain
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Modified Sit-and-Reach Test
Measures hip
and trunk
flexibility
Modified
protocol
accounts for
arm/leg length
discrepancies
Starting position for the modified sit-and-reach test
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Modified Sit-and-Reach Test
Hold the final
reach for two
seconds
Modified sit-and-reach test
8.1
Percentile Ranks for the Modified
Sit-and-Reach Test
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Total Body Rotation Test
Measures body
rotation
Test is performed on
either right or left side
Percentile Ranks for the Total
Body Rotation Test for Men
8.2
Percentile Ranks for the Total
Body Rotation Test for Women
8.2
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Shoulder Rotation Test
Measures shoulder flexibility
Measuring biacromial
width
Starting position for the
shoulder rotation test
Shoulder rotation test
Percentile Ranks for the Shoulder
Rotation Test for Men
8.3
Percentile Ranks for the Shoulder
Rotation Test for Women
8.3
Flexibility Fitness Categories
according to Percentile Ranks
8.4
8.5
Overall Flexibility Fitness Category:
Total the Number of Points for All Three Tests
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Evaluating Body Posture
Posture tests are used
to detect deviations
from normal body
alignment and prescribe
corrective exercises
Use the posture rating
chart in Lab 8B to
analyze your own body
posture
Preventing and
Rehabilitating
Low-Back Pain
8.6
Posture Evaluation Standards
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Critical Thinking
Carefully consider the relevance of
stretching exercises to your personal fitness
program throughout the years. How much
importance do you place on these
exercises?
Have some conditions improved through
your stretching program, or have particular
exercises contributed to your health and
well-being?
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Key Terms
Ballistic (dynamic)
stretching: Exercises
done with jerky, rapid,
bouncy movements
Slow-sustained
stretching: Exercises in
which the muscles are
lengthened gradually
through a joint’s
complete range of
motion
Proprioceptive
neuromuscular
facilitation (PNF):
Stretching technique in
which muscles are
stretched out
sequentially with
intermittent isometric
contractions
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Guidelines for
Developing Flexibility
Mode
Static or dynamic to
include every major
joint
Intensity
To the point of mild
discomfort
Repetitions
At least 4 times
Hold the final
stretched position for
10 to 30 seconds
Frequency
2 to 3 days per week
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Contraindicated Exercises
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
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Low-Back Pain
About 75 million Americans suffer from
chronic low-back pain
Caused by
Physical inactivity
Poor posture habits and body mechanics
Excessive body weight
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Critical Thinking
Consider your own low-back
health. Have you ever
experienced episodes of lowback pain?
If so, how long did it take you
to recover, and what helped
you recover from this
condition?
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
8.6
Incorrect and
Correct Pelvic
Alignment
8.7
Caring for
Your Back
Change from one task to
another before fatigue
sets in
Use a footrest
Bend at the knees and
the hips, not at the waist
Hold heavy objects close
to your body
Never bend over without
bending your knees
8.7
Low-Back
Health
Find the correct
standing position by
practicing against a
wall
8.7
Low-Back
Health
Exercise while lying
in bed to teach
yourself correct
muscle position
8.7
Low-Back
Health
A straight, hard
chair is best
Learn to sit
properly in
whatever chair
you use
Low-Back Health
Faulty sleeping positions intensify swayback
8.7
Low-Back
Health
Relieve your back
by taking all
pressure off of your
back and legs
8.7
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Tips to Prevent Low-Back Pain
Be physically active
Stretch often using spinal exercises through a
functional range of motion
Regularly strengthen the core of the body
using sets of 10 to 12 repetitions to near
fatigue with isometric contractions when
applicable
Lift heavy objects by bending at the knees
and carrying them close to the body
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Tips to Prevent Low-Back Pain
Avoid sitting (over 50 minutes) or standing in
one position for lengthy periods of time
Maintain correct posture
Sleep on your back with a pillow under the
knees or sideways with the knees drawn up
and a small pillow between the knees
Benefits of
Good Flexibility
Factors
Affecting
Flexibility
Assessment of
Flexibility
Evaluating
Body Posture
Muscular
Flexibility
Prescription
Contraindicated
Exercises
Preventing and
Rehabilitating
Low-Back Pain
Tips to Prevent Low-Back Pain
Try out different mattresses of firm
consistency before selecting a mattress
Warm up properly using mild stretches before
engaging in physical activity
Practice adequate stress management
techniques
Back Pain
End of Chapter