Transcript Ninth Edition

Chapter 5
Developing Flexibility
A Wellness Way of Life
Ninth Edition
Robbins/Powers/Burgess
© 2011 McGraw-Hill Higher Education. All rights reserved.
What stage of change are you in?
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Do you stretch during cool-down?
Flexibility
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The ability of a joint to move freely
through its full range of motion.
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Flexibility tends to decrease with age,
disuse, injury, excessive body fat, and
muscle imbalances.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Study Question 1
What are the benefits of and
five cautions for stretching?
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Benefits of Flexibility
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Decreased aches and pains.
Enhanced ability to move freely and easily.
Possible decreased risk of injury.
Recovery from injury.
Enhanced athletic performance.
Reversal of age-related decline in flexibility.
Improved posture and appearance.
Decreased muscle soreness after exercise.
It feels good.
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Study Question 2
What factors affect flexibility?
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Factors Affecting Flexibility
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Joint Structure
Soft Tissues
Inactivity
Muscle Temperature
Increased Age
Genetics
Gender
Obesity
Injury and Scar Tissue
Neural Factors
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Study Question 3
What are the two types of
flexibility?
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Types of Flexibility
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Static
– Range of motion that is achieved through slow
controlled stretching.
– Most commonly used and recommended type.
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Dynamic
– Range of motion that is achieved through moving
a limb to its limits in a ballistic fashion.
– Associated with increased muscle soreness and
the stretch reflex.
– Used more in athletic competition. Not
recommended for personal fitness programs due
to risk of injury.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Study Question 4
What are the four types of
stretching?
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Active Static or Active Dynamic
vs. Passive Static or Passive
Dynamic
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Active stretching uses your own muscle
forces to stretch yourself.
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Passive stretching uses someone or
something else to assist with a stretch
(body weight, gravity, strap or leverage).
© 2011 McGraw-Hill Higher Education. All rights reserved.
Study Question 5
What are some basic
guidelines for flexibility
development?
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Guidelines of Flexibility
Development
Frequency – 2 to 3 days a week (up to 7 days if
possible).
 Intensity – slightly beyond the normal range of motion
to the point of tension.
 Time – 10 to 30 second static hold.
 Repetitions – at least 4 sustained stretches for each
muscle group.
 Guidelines – warm-up first, stretch to prepare for
activity, cool-down stretch is most beneficial, stop at
the point of discomfort, DON’T bounce, strive for
muscular balance.
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© 2011 McGraw-Hill Higher Education. All rights reserved.
Study Question 6
What are the five principles of
flexibility development?
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Principles for Flexibility
Development
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Progressive overload
– Improvement in joint range of motion occurs when sustained
stretching produces elastic and plastic elongation.
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Specificity
– Flexibility is specific to each joint, i.e., an individual could do
the splits but have poor shoulder range of motion.
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Reversibility
– If a persons stops stretching, over time, range of motion will
decrease.
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Balance
– Muscles can be tighter on one side of the body. Pay attention
to flexibility differences and work to improve them.
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Individual Differences
– People vary in their ability to develop flexibility.
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Study Question 7
What are five flexibility
exercises for basic fitness?
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Common Flexibility Exercises
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Hamstring stretch
Lower back/hip flexor stretch
Spinal twist
Quadriceps stretch
Calf/Achilles stretch
Iliotibial band stretch
Deltoid stretch
Pectoral stretch
Triceps stretch
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Flexibility Exercises
Figure 5-1
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Study Question 8
Can you differentiate between
the safe and contraindicated
exercises illustrated in this
chapter?
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Contraindicated Exercises
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Do not hyperflex or hyperextend the knee, neck, or lower
back.
Do not twist the knee.
Avoid holding your breath.
Avoid stretching long weak muscles (abdominals) and
shortening short/strong muscles (hip flexors).
Avoid stretching to the point of pain.
Be especially careful when using passive stretches with
another person.
Avoid movements that place acute compressional force on
spinal discs.
Avoid movements that cause joint impingements or cartilage
damage.
If your sport requires the violation of good mechanics make
certain the muscles are as strong as possible.
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Study Question 9
What are the general
guidelines for identifying
exercises that increase risk of
injury?
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Exercises to Avoid
Avoid the following exercises:
 Yoga plow, knee tuck to chest, head roll, hurdler stretch,
full squat, standing toe touch, ballet bar leg stretch,
windmill toe touches, straight-leg sit-up, double-leg lift,
swan arch, donkey kicks
Do the following:
 Single-knee tuck to chest (hugging thigh), half-head rolls,
alternative hurdler stretch, half-knee bend, lying hamstring
stretch, sitting hamstring stretch, oblique abdominal curls,
bent-knee ab curls, single arm/leg raises, modified donkey
kicks.
 There are some exceptions to these guidelines for those
who are well conditioned and can minimize risk.
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Study Question 10
How do flexibility and
muscular fitness contribute to
wellness?
© 2011 McGraw-Hill Higher Education. All rights reserved.