Transcript LTF_chapter_eight - PHYSICAL EDUCATION PROGRAM

To Stretch or Not to Stretch
Chapter 8
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Learning Objectives
Explain the importance of muscular
flexibility to adequate fitness and preventive
health care.
Identify the factors that affect muscular
flexibility.
Explain the health-fitness benefits of
stretching.
Become familiar with a battery of tests to
assess overall body flexibility.
© Cengage Publishing
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Learning Outcomes
Explain the old myths of stretching.
Learn the principles that govern
development of muscular flexibility.
Explain the new research in flexibility
List some exercises that cause injury?
Become familiar with a program for
preventing and rehabilitating low-back pain.
© Cengage Publishing
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Joints
The points in
your body
where two or
more bones
meet are called
joints.
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3 Types of Joints
Synarthrodial joints allow no movements
such as your skull
Amphiarthrodial joints allow limited
movement such as your spine.
Diarthrodial joints allow considerable
movement such as your arms & legs.
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The Diathrodial Joints
Are of greatest concern in flexibility
training.
These joints hold bones securely together
while allowing a lot of movement.
The end of the bones are covered with a
weight-bearing surface called articular
cartilage. It absorbs shock & prevents direct
wear on the bone.
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Tendons
Tendons are
strong fibrous
bands that
connect muscle
to bone or
muscle to
muscle.
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Ligaments
Ligaments are
strong fibrous
bands that help
bind the bones, and
they help prevent
dislocation, and
limit some ranges
of movements
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Tendons vs Ligaments
http://www.youtube.com/watch?v=PdJ5QD
kqG2g
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Flexibility
Flexibility refers to the total range of
motion (ROM) of a joint or a group of
joints.
It differs from person to person.
It differs from joint to joint.
The goal of all stretching programs is to
optimize joint mobility while maintaining
joint stability.
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Assessment of Flexibility
Flexibility profile
Sit-and-reach test
 Total body
rotation test
 Shoulder rotation
test

“Ideal” level of
flexibility
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Procedure for the Modified Sit-andReach Test
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Procedure for the Total Body
Rotation Test
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Procedure for the Shoulder Rotation
Test
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Flexibility
An athlete’s range of
motion should be
limited by the sport
they play.
Who needs to have
more ROM a gymnast
or a soccer player?
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Why do People Stretch?
In general…
pretend for a second that
you read the chapter.
Are all reasons good reasons?
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Why do people/athletes stretch?
1.
2.
3.
4.
5.
6.
7.
8.
9.
Warming up
Prevention of muscle soreness
Prevention of injury
Flexibility
Improves posture
Helps reduce or manage stress
Reduces muscular tension & promotes muscular
relaxation
Improves mechanical efficiency
It feels good
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Is Warm-up & Stretching the same?
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Warm-up vs. Stretching
Warm-up is a physical
activity that raises
your body
temperature. The goal
is to prepare you for
vigorous activity while
reducing the risk of
injury.
Best way to warm-up?
Time?
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Warm-up vs Stretching
http://www.youtube.com/watch?v=qyEF12KAlm8&feature=related
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Prevention of muscle soreness
New studies show no
evidence that
stretching reduces
DOMS. What people
feel is the analgesic
(numbing) effect when
you stretch. The
muscle feels less stiff
& is perceived as
being less sore.
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Injury Prevention
Pope et al concluded
in a 2000 study that
stretching did not
significantly reduce
injury. Now some
studies are changing
the language to
reducing the severity
of injury.
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In recent studies, there
is conjecture that
stretching preexercise, especially
before an intense
sport, can make the
athlete more prone to
injury.
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Why do we Stretch?
Flexibility
Decline in flexibility
Poor posture
 Aches and pains



© Cengage Publishing
Low-back pain
Painful joint
movement
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Benefits of Good Flexibility
Good flexibility
 Enhances
quality of life
 Promotes healthy muscles and
joints
 Greater freedom of movement
 Activities of daily living easier
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Benefits of Good Flexibility
Regular stretching program
Increases circulation
 Prevents low-back problems
 Improves personal appearance

Stretching prescription

Various health conditions
Stretching as part of a workout

Cool-down
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Flexibility in Older Adults
Critical in older life
Important for daily tasks

Driving
Lack of flexibility may increase falls and
injuries
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Most Important reason to stretch
One of the biggest
benefits of stretching
may be something that
research cannot
quantify and that is?
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-YogaThe intent of yoga is not only to stretch but to unify
mind, breath, and body
It helps reduce or manage stress
It can reduce muscular tension
& promote muscular relaxation
http://www.youtube.com/watch?v=maV2InOTsOc
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Principles of Muscular Flexibility
Prescription
Intensity
Degree of stretch
 To point of mild discomfort


No pain
Repetitions

Each stretch
2 to 4 times
 Hold for 15 to 30 seconds

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Principles of Muscular Flexibility
Prescription
Modes of training

Ballistic stretching


Precautions to prevent over stretching and injuries
Slow-sustained stretching
Lengthen muscles gradually
 Little pain
 Low risk for injury

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What Stretch is Best?
Static
Ballistic
Dynamic
Proprioceptive
Neuromuscular
Facilitation (PNF)
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In general, PNF has
resulted in greater
increases in ROM
compared with the
others, but the results
have not been
statistically
significant.
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Stretching
http://www.youtube.com/watch?v=IrTCJh9
OEKU
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The two most accepted methods are
static & PNF
Most studies reported significant
improvement using four sets of 15-20
seconds per stretch. Other literature shows
15 to 30 seconds.
PNF was developed by Dr. Kabat in the
1950’s as part of his therapeutic work with
patients suffering paralysis and muscular
disease.
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Principles of Muscular Flexibility
Prescription
Intensity
Degree of stretch
 To point of mild discomfort


No pain
Repetitions

Each stretch
2 to 4 times
 Hold for 15 to 30 seconds

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Principles of Muscular Flexibility
Prescription
Frequency of
exercise

Minimum


2 to 3 days per
week
Ideally

5 to 7 days per
week
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PNF
Techniques
1. Time
2. Partner
3. Communication
4. Contract-relax technique
5. 4-6 seconds against a resistance
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Principles of Muscular Flexibility
Prescription
Modes of training

Proprioceptive
neuromuscular
facilitation (PNF)
 Requires
another
person
 Benefits
 disadvantages
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Difference Between Plastic
&
Elastic Elongation
Plastic is the
permanent
lengthening of soft
tissue
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Elastic is the
temporary lengthening
of the soft tissue
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Factors Affecting Flexibility
What is number one?
Are women more
flexible than men?
Does fat affect my
flexibility?
Does my age affect
my flexibility
Physical Activity
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Factors Affecting Flexibility
Attaining greater range of motion

Plastic elongation


Slow-sustained stretching
Elastic elongation
Body temperature
Sedentary living is most significant
contributor to lower flexibility
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Contraindicated Exercises
Should they be avoided?
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Preventing & Rehabilitating
Low-Back Pain
1.
2.
3.
4.
5.
6.
7.
Daily activities
Posture
Body Mechanics
Sleeping
Sitting
Standing
Walking
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Preventing and Rehabilitating LowBack Pain
Most people will experience low-back pain
at some point in life

Chronic
Backache syndrome is preventable
Physical inactivity
 Poor postural habits and body mechanics
 Excessive body weight
 Psychological stress

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Preventing and Rehabilitating LowBack Pain
Most common reason for low-back pain

Physical inactivity

Excessive sitting
Deterioration or weakening of muscles
Abdominal muscles
 Gluteus muscles

Accumulation of fat around midsection
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Preventing and Rehabilitating LowBack Pain
Often associated
with faulty posture,
improper body
mechanics, or body
positions
Treatment
Spinal
manipulation
Exercise
© Cengage
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Your Back and How to Care for It
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Your Back and How to Care for It
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Effects of Posture
Good posture
enhances:
Good posture
protects against:
Personal
appearance
 Self-image
 Confidence
 Balance
 Endurance
Misalignmentrelated aches and
pains
 Falls

© Cengage Publishing
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Effects of Posture
Poor posture is s risk factor for:

Musculoskeletal problems of the
Neck
 Shoulders
 Lower back

Body mechanics

Reduce chronic low-back pain
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Effects of Stress
May lead to back pain
Causes muscles to contract

Can throw back out of alignment
Constrict blood vessels to the back
Release of hormones linked to injuries of
muscles and tendons
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Effects of Stress
May lead to back pain
Causes muscles to contract

Can throw back out of alignment
Constrict blood vessels to the back
Release of hormones linked to injuries of
muscles and tendons
© Cengage Publishing
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Now, let’s Review your chapter
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