Transcript Flexibility and Low-Back Health

Flexibility
and
Low Back Health
Chapter 5
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 5
© 2005 McGraw-Hill Higher Education
Physical Activity Pyramid
See Figure 2.4 Physical Activity Pyramid, page 30
Lecture Objectives
1.
Define flexibility.
2.
Explain benefits of flexibility.
3.
Discuss factors that influence one’s level of flexibility.
4.
Describe the stretch reflex.
5.
State F.I.T.T. principle for flexibility and compare to
F.I.T.T. principles for other components of fitness.
6.
Explain the three types of stretching and which are
recommended for which reasons.
7.
Explain what can cause poor posture and low back
pain and how to improve poor posture and low back
pain.
Facts About Flexibility
Flexibility is the
component of fitness
most often neglected
Flexibility is joint specific
Flexibility is enhanced if
the body is warm
Engaging solely in a
flexibility program will
not help shed body fat
Definitions
Stretch
Moving the joint
beyond the
accustom range
of motion (ROM).
Flexibility
The ability of a
joint to move
through its full
ROM.
Benefits of Flexibility and
Stretching Exercises
 Joint health
 Increase ROM
 Prevention of low-back
pain and injuries
 Can be performed at
anytime and anywhere
 Lifetime wellness benefits
 Other potential benefits?
What Influences Flexibility?
 Genetics
 Joint structure / muscle
elasticity and length
 Lack of use
 Injury
 Disease
 Gender
 Age
Effect of Stretch on
Connective Tissue
Stretch
Reflex
Maintaining
stretch for 15-30
seconds will
allow the stretch
reflex to subside
and permit gains.
Assessment of Flexibility
Sit & Reach Test
Trunk Rotation
Back Extension
Use of a Goniometer/Flexometer
(Kroeger & Kroeger, ACSM)
Creating a Successful
Program to Develop Flexibility
Applying the FITT principle
Frequency: 2 – 3 days per week
Intensity: 10% beyond ROM
(Mild discomfort. Stretching should not be painful.)
Time: 15 – 30 seconds and performed 2 – 4 times
Type: stretches should focus on major joints
(and muscles)
Frequency
 A minimum of 2 – 3 days per
week (5 – 7 days/week is ideal)
 Stretch when muscles are warm
 Do not stretch before a high-
performance activity
Intensity
10% beyond ROM
(point of slight tension or mild discomfort)
Time
Hold each stretch for 15 – 30 seconds
Do 2 – 4 repetitions of each exercise
Rest for 30 – 60 seconds between stretches
Type
Static
PNF
Ballistic
Static Stretching
 Widely recommended
 Stretch slowly until tension
 Active / passive assistance
 Hold stretch for 10-30 sec.
 Relax the muscle
 Increase stretch a bit more
(developmental stretch)
Proprioceptive Neuromuscular
Facilitation (PNF)
 Most effective
 Combines methods
(active and passive)
 Promotes increase in
strength
Ballistic Stretching
 Dynamic
movement
 Uses momentum
 May be important
for athletes
 Specificity of
movement
What are the advantages
and disadvantages of the
different types of stretches?
Recommendations
for Stretching
Relax
Breathing
Move slowly into the stretch
and simultaneously exhale
Be aware of posture
Concentrate
Do not overstretch muscles
(Andes, McMillian, ACSM, Fahey)
Modified Stretching Programs
Variations and the use of
equipment/tools can be effective in
the improvement of flexibility:
Physioball
Jump rope, dynaband, exercise pole
Foam Roller
Yoga/Pilates
Movement Prep
(Verstegen, Curtis, ACE)
Flexibility in Relation
to Posture
When poor flexibility happens to good people:
• Increases likelihood of injury
• Restricts body movement
• Reduces overall balance and muscular stabilization
• Contributes to body asymmetry and bad posture
• Increases risk of low-back pain
(Fahey, INOVA)
What is
Good Posture?
Minimal stress on
the vertebral joints
and supporting
ligaments.
Body segments
balanced around
the center of gravity
Flexibility,
Posture, &
Back Pain
Short and tight
muscles cause
poor posture
which leads to
back pain
Flexibility,
Posture, &
Back Pain
Long and strong
muscles keep
the body in good
alignment and
reduce risk of
back pain
Causes of Poor Posture
Heredity
Poor fitness (muscle strength
& endurance)
Environmental Influences
(work environment)
Bad Habits/ Body Mechanics
Function of the Spine
 Structural support
 Surrounds and protects spinal cord
 Supports body weight
 Attachment site for muscles, tendons,
ligaments
 Allows movement of neck and back in all
directions
Vertebrae and
Intervertebral Disk
Impact
from “bad
exercises”
Certain
exercises or
movements put
the back at risk
and should be
avoided
Common Errors of
Body Mechanics
 Lifting
 Carrying
 Pushing/Pulling
 Reaching
 Sitting Posture
 Sleeping Posture
 Entering/Exiting Vehicles
 Picking up objects from low heights
Protecting Your Back
What can you do to
prevent and manage
low-back pain?
Managing Acute Back Pain
Sudden back pain usually
involves tissue injury
Symptoms
Treatment
Managing Chronic Back Pain
Considered chronic if lasts
longer than 3 months
Symptoms
Treatment
Lecture Summary
1.
Define flexibility.
2.
Explain benefits of flexibility.
3.
Discuss factors that influence one’s level of flexibility.
4.
Describe the stretch reflex.
5.
State F.I.T.T. principle for flexibility and compare to
F.I.T.T. principles for other components of fitness.
6.
Explain the three types of stretching and which are
recommended for which reasons.
7.
Explain what can cause poor posture and low back
pain and how to improve poor posture and low back
pain.