Transcript Flexibility
chapter 7 Flexibility Brian Mosier Review: Elem, MS/HS Resistance Training • Safety (Pair/Share) – Identify 3 safety considerations for youth resistance training – Until what age is max lifting “prohibited”? – Describe 2 ways to determine intensity (NOT 1RM) – Describe 3 important points about spotting • Protocols and methods – What is the recommended starting load for youth? (set, rep, freq) – What training method can be used K-12? – Identify 3 alternate training methods Flexibility The range of motion (ROM) of a single joint or a series of joints (ACSM, 2006) Flexibility Concepts • Laxity – Abnormal motion of a joint (↓ ligamentous stability) • Hypermobility – Excess ROM around a joint (formerly “double-jointed”) • Static flexibility – Reaching slowly w/o movement (seated toe touches) • Dynamic flexibility – Performing PA while moving (arm swings) Types of Stretching • Active (unassisted) – Self-stretch; limited only by antagonist muscle(s) • Passive (assisted) – Partner, gravity or implement provides stretch • • • • Static: 10-30 secs; to point of mild discomfort Ballistic: rapid, bouncing motions; momentum-driven Dynamic: moving, but not bouncy/jerky (high knees) Proprioceptive neuromuscular facilitation (PNF): combo active/passive; NOT 6-10 yrs • Yogic: mostly static & for trunk; CAUTION for some asanas; mind/body/spirit union Benefits of Flexibility • • • • • • • Decreased muscle tension Greater ease of movement Increased ROM Better postural alignment Improved circulation Prevention of spinal problems Improved development and maintenance of motor skills • Current recommendations – Controlled dynamic stretches for warm-up & static stretches for cool-down Factors Affecting Flexibility • Muscle temperature: warmer is better • Age and gender: stable/↓ to 12 yr, peak 15-18 yr, F>M • Tissue interference: ↑ muscle or fat; can be improved • Genetics: maximize genetic limits w/ regular stretching • Pain: never ignore this! • Coordination and strength during active movement Teaching Guidelines • Select stretches that meet lesson/unit needs • Give clear instruction • Infuse in warm-ups, cool-downs, stations, and individual student goals • Establish a regular schedule of flexibility fitness lessons • Emphasize proper form and technique*NO compet Table 7.1 (p. 122) Flexibility Guidelines Frequency 2-3 d/wk, preferably daily, after whole-body warm-up Intensity Slow stretch to mild discomfort and back off slightly Time 2-4 stretches/muscle group; 10-30 sec ea; after warm-up Type Controlled stretching for all muscle groups (static after activity) Safety Guidelines • Complete a whole-body warm-up before stretching • Use controlled movement • Hold each stretch just before the point of mild discomfort for 10 to 30 seconds • Avoid locking joints • Do not force a stretch • Do not hyperflex or hyperextend the spine while stretching from the waist only Contraindicated Exercises • Appendix D p. 303-307 11 Summary • Flexibility is an important part of health-related fitness. • Make explicit connections for students. • Good flexibility is crucial for a healthy ROM. • Flexibility improves overall health. Next Class • Quiz • Flexibility lab • Flexibility lab