Transcript Flexibility and Stretching

Graphics Supplement Pages
Concept 10:
Flexibility and Stretching
Greg Welk Ph.D.
Ron Hager Ph.D.
Proprioceptive Neuromuscular
Facilitation (PNF)
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PNF stretching is an advanced stretching technique that has been shown to maximize
stretching gains. In this example, the trainer has an individual perform an active contraction
against resistance (Step 1). This contraction causes a reflex relaxation of the muscle that the
individual is trying to stretch (hamstring). By applying a passive assist, the trainer is able to
facilitate the subsequent stretching of the hamstring (Step 2).
contraction
Step 1
Concepts of Fitness and Wellness - 3e
passive assist
Step 2
Concepts of Physical Fitness - 10e
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Explanation of the Stretch
Reflex
.
Explanation of the Stretch Reflex
When a muscle is stretched (lengthened), sensory
organs in the tendon send a signal to the spinal
cord which causes a reflex contraction
(shortening) of the muscle. This reflex restricts
initial efforts at stretching; however, if the stretch
is maintained for 10- 30 seconds, the
stretch reflex will subside and permit gains.
Changes in Muscle Tension
During Stretching
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Tension in Muscles
Tension in a muscle decreases as the stretch is held. Note that the
majority of the decrease occurs in the first 15 seconds. Note also
that muscle tension is reduced with subsequent stretching. This is
why stretches should be held for 15-30 seconds and why multiple
sets are recommended.
Stretch 1
Stretch 2
Stretch 3
Stretch 4
Stretch 5
0
10
20
30
40 50
Concepts of Fitness and Wellness - 3e Time
60
70
80
90
Concepts of Physical Fitness - 10e
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Common Movements
• Flexion
• Extension
• Abduction
• Adduction
• Rotation
Concepts of Fitness and Wellness - 3e
Concepts of Physical Fitness - 10e
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Flexibility Exercises
• Upper Body Exercises
• Trunk Exercises
• Lower Body Exercises
1
2
Click on the icons to see exercises that could be used to
improve flexibility in different body parts
Concepts of Fitness and Wellness - 3e
Concepts of Physical Fitness - 10e
Flexibility Exercises - Upper
Body
Click this icon
to view a text
description for
each
stretch
Return
Click on icon
next to each
test to view a
video clip
Concepts of Fitness and Wellness - 3e
These materials are part of a comprehensive
program called
the of
Interactive
Personal
Concepts
Physical Fitness
- 10eTrainer
Flexibility Exercises - Trunk
Click this icon
to view a text
description for
each
stretch
Return
Click on icon
next to each
test to view a
video clip
Concepts of Fitness and Wellness - 3e
These materials are part of a comprehensive
program called
the of
Interactive
Personal
Concepts
Physical Fitness
- 10eTrainer
Flexibility Exercises - Lower
Body (1)
Click this icon
to view a text
description for
each
stretch
Return
Click on icon
next to each
test to view a
video clip
Concepts of Fitness and Wellness - 3e
These materials are part of a comprehensive
program called
the of
Interactive
Personal
Concepts
Physical Fitness
- 10eTrainer
Flexibility Exercises - Lower
Body (2)
Click this icon
to view a text
description for
each
stretch
Return
Click on icon
next to each
test to view a
video clip
Concepts of Fitness and Wellness - 3e
These materials are part of a comprehensive
program called
the of
Interactive
Personal
Concepts
Physical Fitness
- 10eTrainer
Fitness Self-assessments from
Interactive Personal Trainer
Click this icon
to view text
descriptions
for
each
exercise
Click this icon
to use the
Fitness Profile
program to
track
your
results
Click the icon
next to each
test to view a
video clip
These materials are part of a comprehensive
program called the Interactive Personal Trainer
Concepts of Fitness and Wellness - 3e
Concepts of Physical Fitness - 10e
Personal Fitness Profile (Corbin and Lindsey)
Personal Fitness The
Profile
Personal Fitness Profile
Program allows you to store your
personal fitness data on the
computer. The program
categorizes your fitness scores
according to the healthy fitness
zones used in the text. The
program also produces a
cumulative report of your fitness.
The screen shown here is only a
demo. To use the program, click
the Download button below, unzip
the file and run the Setup utility.
Click here to Download
Concepts of Fitness and Wellness - 3e
Concepts of Physical Fitness - 10e
Concept 10:
Supplemental Readings
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list of references