Transcript File
Chapter 7 Flexibility Training Concepts Purpose • To provide the fitness professional with fundamental concepts regarding flexibility and the importance of proper flexibility training • To allow the fitness professional to select and administer the appropriate flexibility protocol for all clients Objectives • The participant will be able to: – Explain the effects of muscle imbalances on the human movement system (kinetic chain). – Provide a scientific rationale for the use of an integrated flexibility training program. – Differentiate between the various types of flexibility techniques. – Perform and instruct appropriate flexibility techniques for given situations. What is Flexibility? • Flexibility can be simply described as the ability to move a joint through its complete range of motion. Range of motion (ROM) of a joint is dictated by the normal extensibility of all soft tissues surrounding it. • Neuromuscular efficiency is to recruit the correct muscles to produce force, reduce force, and dynamically stabilize in all three planes of motion. Flexibility in Three Planes of Motion • Latissimus Dorsi – Sagittal Plane • Must have proper extensibility to allow for proper shoulder flexion – Frontal Plane • Must have proper extensibility to allow for proper shoulder abduction – Transverse Plane • Must have proper extensibility to allow for proper shoulder internal rotation Postural Distortions • Postural distortion patterns are a misalignment of one or more segments of the human movement system. • Relative flexibility (or altered movement patterns) is the process in which the HMS seeks the path of least resistance during functional movement patterns. Flexibility Training • Must be a multifaceted approach, integrating various flexibility techniques to achieve optimum soft-tissue extensibility in all planes of motion • To better understand flexibility training, we first need to review the human movement system (HMS), muscle imbalances, and neuromuscular efficiency. Human Movement System Review • The HMS is composed of the skeletal, nervous, and muscular systems. – If one segment of the kinetic chain is misaligned and not functioning properly, predictable patterns of dysfunction develop. Limited Flexibility • Poor flexibility leads to the development of relative flexibility. – The phenomenon of the HSM seeking the path of least resistance during functional movement patterns – This leads to muscle imbalances Muscle Imbalance • Results in – – – – Reciprocal inhibition Synergistic dominance Arthrokinetic dysfunction Decreased neuromuscular control Muscle Imbalance • Altered Reciprocal Inhibition – Caused by a tight agonist, which inhibits its functional antagonist • Synergistic Dominance – Occurs when synergists take over function for a weak or inhibited prime mover • Arthrokinetic Dysfunction – Altered forces at the joint, resulting in abnormal joint movement and proprioception • Neuromuscular Efficiency – The ability of the nervous system to properly coordinate muscular action Mechanoreceptors • Muscle Spindles – Major sensory organ of the muscle – Sensitive to change in length and rate of length change – When a muscle is lengthened, the spindles are also stretched. • This information is transmitted to the nervous system, exciting the muscle spindle and thus causing the muscle fibers to contract. This results in spasm in that area of the muscle or a feeling of tightness. Mechanoreceptors • Golgi Tendon Organ – Located within the musculotendinous junction • Where the muscle and the tendon meet – Sensitive to changes in muscular tension and rate of tension change – Proper stimulation can cause relaxation in an overactive muscle • Autogenic inhibition Scientific Rationale • Pattern Overload – Consistently repeating the same pattern of motion • Training the same way • Repetitive movement at work • Sedentary lifestyle Cumulative Injury Cycle Flexibility Continuum • Flexibility should follow a systematic progression. – Corrective flexibility • Designed to improve muscle imbalances and altered arthrokinematics – Active flexibility • Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency • Uses reciprocal inhibition – Functional flexibility • Integrated, multiplanar soft-tissue extensibility with optimum neuromuscular control through the full range of motion Flexibility Continuum • Corrective Flexibility – Self-myofascial release – Static stretching • Active Flexibility – Self-myofascial release – Active-isolated stretching • Functional Flexibility – Self-myofascial release – Dynamic stretching Stretching • Self-Myofascial Release – Focuses on the fascial system in the body – Gentle pressure applied with implements such as a foam roll – Assists in releasing knots by stimulating the Golgi tendon organ • Creates autogenic inhibition – Also suggested before static stretching for postural distortion patterns or activity as well as a useful cool-down Stretching • Static Stretching – Passively taking a muscle to the point of tension and holding the stretch for 20–30 seconds – Stimulates the Golgi tendon organ • Produces an inhibitory effect on the muscle spindle – Autogenic inhibition Stretching • Active-Isolated Stretching – Uses agonists and synergists to dynamically move the joint into a range of motion – Creates reciprocal inhibition of the functional antagonists – Allows for greater ranges of motion to be accessed – Five to 10 repetitions of each stretch – Hold 1 to 2 seconds each Stretching • Dynamic Stretching – Uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion – Also suggested as a preactivity warm-up if no postural distortion patterns are present or they are significantly reduced Summary • Proper flexibility is the first step to addressing muscle imbalances and movement impairments. • First-time clients will use corrective flexibility before (warm-up) and after (cool-down) sessions. • Active and functional flexibility can be implemented in the strength and power levels of the OPT™ model.