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EF205 -Scientific Foundations of Exercise and Fitness –Seminar 8 Flexibility Dr. Hector R. Morales-Negron Flexibility: Ability to move a joint smoothly through a full range of motion Photos.com Benefits of Flexibility Increased joint movement Improved circulation Improved performance Improved posture Valuable during cool-down phase Prevention of low-back problems Improved coordination and balance Factors Influencing Flexibility Muscle temperature Physical activity Injury Body composition Age Disease Photodisc Assessing Flexibility You cannot determine flexibility with just one test because the flexibility of one joint does not affect flexibility in other joints. Two well-known flexibility tests are the sit and reach test and the shoulder flexibility test. Precautions Warm up before doing a test Stop the test if pain occurs Do not perform fast, jerky movements If any of the following criteria apply, seek medical advice: Presently suffering from acute back pain Currently receiving treatment for back pain Ever had surgical operation on your back Health care professional told you to never exercise your back Maintain Your Flexibility Use it or lose it Stretch all major muscle groups in the body Do not stretch swollen joints Stretch muscle groups slowly Do not hold your breath Do not bounce Hold stretch for 30 seconds, repeat four times and stretch three times per week Informal Stretching Stretching can be done anywhere! It is a great stress reliever. Clasp your hands together and stretch out in front of you. In the same position, stretch your hands over your head. Lean right; lean left. Clasp your hands behind your back and open up your chest. Stretch your wrists by bending your wrists back and down. Do this five times. Make It Part of Your Exercise Routine Muscles that are ill prepared for activity can be easily injured. Remember to warm up, and then stretch. Be sure to do 5–10 minutes of light movement before stretching. Avoid ballistic stretching, which is a bouncing, repetitive movement during stretching. Types of Stretching Passive or static: Natural stretching; most practical. Dynamic or active: Muscle taken beyond full range of motion. Ballistic: Bouncing, repetitive movement; avoid this type. PNF (proprioceptive neuromuscular facilitation): This involves tightening a muscle as hard as you can right before you stretch it. Usually requires a partner, takes more time, can cause more muscle soreness; several types. Back Pain More than 80% of North Americans suffer back pain in their lifetimes. Age and physical condition are major factors. Strengthening back and abdominal exercises can help. Preventing Lower Back Pain Exercise regularly to improve the strength of your back and abdominal muscles. Maintain correct posture in sitting and standing. Warm up before engaging in physical activity. Keep your spine straight up and down when lifting an object. Why Have Good Posture? Good posture makes your bones align properly. Bone alignment allows muscles, joints, and ligaments to work properly. Internal organs are in the right position and work more effectively. Good posture lessens the risk of lower back pain. Stand and sit tall! Signs of Poor Posture Head aligned in front of center of gravity Too much outward curve in upper back Too much inward curve in lower back Ways to Improve Posture Sit correctly. Stand correctly. Lift correctly. Lie in bed correctly. You Can Do This! Put a note on your refrigerator, mirror, and desk that says, “Sit and stand tall.” When falling asleep, lie in bed on your side with your hips and knees slightly bent; put a flat pillow between your knees. When you wake up in the morning, stretch your feet, legs, back, and arms (while still in bed). Chapter 5: Increasing Muscular Strength and Endurance Chapter 5: Increasing Muscular Strength and Endurance Muscular endurance: The ability of muscles to apply force repeatedly; how long or how many times you can lift and lower a weight. Muscular strength: The force muscles can exert against resistance; amount of weight that can be lifted in one repetition. Benefits of Muscular Strength and Endurance Helps you to: Be better at physical work, sports, and recreation Look better and feel better about yourself Control your weight Manage stress and anxiety Prevent osteoporosis Maintain good posture and avoid back and neck pain Digest food better Suffer few injuries and have better balance How Does Weight Training Change Metabolism? Exercising the muscles changes the ratio of fat to muscle fiber and speeds up the weight loss. The more muscle, the higher the metabolic rate and the more calories your body will burn on its own. Where Should You Exercise? This is a question you need to ask yourself! Where do you feel most comfortable and thus motivated? At a health club, you have trainers, many work-out options, and a social environment. At home you have accessibility, privacy, no waiting, cleanliness, and lower expenses. How Weight Training Works To get stronger: Use few repetitions with maximum weight. To gain endurance: Use many repetitions with minimum weight. Exercise Guidelines Muscle strength: three to five sets, two to eight reps, with a weight that cannot be lifted more than eight times Rest at least 120 seconds between sets Do not perform maximum-weight lifts when strength training Muscle endurance: two to three sets, 12 to 15 reps with weight that cannot be lifted more than 15 times Rest 30–60 seconds between sets Exercise Sequence Do large-muscle-group exercises before doing small-muscle-group exercises. Do multiple-joint exercises before doing single-joint exercises. You Can Do This! Do push-ups (modified or regular) first thing each morning—try adding a push-up each week. Do a wall squat while waiting for class or a meeting. Take a stress ball to class—improve grip and destress. Grab a can of soup and do some bicep curls while watching TV.