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Ch6.pptCHAPTER 6
FLEXIBILITY AND LOW-BACK FITNESS
Questions and Answers:
A Guide to Fitness and Wellness 3rd Edition
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COMING UP IN THIS CHAPTER
- Identify factors that affect your flexibility
- List the benefits of flexibility
- Assess your flexibility
- Develop a flexibility training program
- Identify ways to protect and care for your back
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Q
Factors Affecting Flexibility
- Flexibility is the ability of a joint to move through its full range of motion
- Varies from person to person
- Both too little and too much can be detrimental
- The goal of flexibility training is to move a joint through its normal range of motion (ROM) without pain or limitation
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Why are some people more flexible than others?
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Q
Joint Structure
- Some of your joints (where two bones meet) are designed to have a greater ROM than others
- Flexibility also varies from joint to joint due to other factors
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Why are some of my joints more flexible than others?
More…
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Joint Structure
- Synovial joints move more freely
- Cartilage cushions the ends of bones that meet in
the joint - A joint capsule surrounds the joint; the inner layer secretes synovial fluid
- Ligaments connect bones and joints and provide stability
- Muscles connected to tendons around the joint contract and move the bones
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FIGURE 6-1 BASIC STRUCTURE OF A JOINT
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Q
Connective Tissues and Nervous System Action
- You become more flexible by increasing the range of motion in a joint
- Flexibility is affected by:
- Length of tissues
- Connective tissue changes
- Collagen
- Tolerance of stretching
- After holding a stretch, then repeating, you begin to feel less pain when you apply the same force
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How can I be more flexible?
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Injury and Disease
- Recovery from acute injuries is likely
- Flexibility and strength exercises will help
- Osteoarthritis
- Strengthening and stretching exercises will help stabilize joints and increase ROM
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I recently recovered from a knee injury and don’t have the same movement.
Will I get it back?
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Q
Genetics
- Some people are more flexible than others
- Some genetic basis
- Hypermobility
- Hypermobile joints are less stable and can be more prone to injury and arthritis
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Do double-jointed people have a higher flexibility level than others?
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Sex
- In general, women are more flexible
- Due to anatomical and hormonal differences
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Are women more flexible than men?
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Use and Age
- “Use it or lose it”
- It is hard to differentiate between the effects of aging
and disuse - Without regular ROM activities, tissues may shorten and tighten
- People of any age can benefit from a flexibility-exercise routine
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Why are people less flexible as they get older?
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Benefits of Flexibility
- Improved performance
- Reduced risk of injury
- Other benefits of flexibility and stretching exercises
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Q
Improved Performance
- For activities in which joints move through the full range of motion, stretching may improve performance
- Flexibility affords greater efficiency of movement
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Will flexibility help me play basketball better?
More…
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Improved Performance
- Different sports require different amounts of flexibility for optimal performance
- Hypermobility can increase the risk of injury and reduce the speed, strength, and power needed for
a sport - Flexibility enables you to perform daily activities
- Such as lifting a back pack, backing the car up, hanging a picture
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Q
Reduced Risk of Injury
- It depends
- There is no evidence to support stretching (as part of a warm-up) before an exercise session reduces muscle soreness and the risk of injury
- It may help reduce certain injuries in non-athletes
- It can be key to rehabilitation after an injury
- It is important for good posture, which reduces joint strain
- Flexibility in joints is critical as you age
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Does stretching prevent injuries?
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Q
Other Benefits of Flexibility and Stretching Exercises
- Stretching enhances the relaxed physical state
- Reduced muscle tension, blood pressure, and breathing rate
- Improved mood, reduced stress, relaxed state
- Stretching can be used to treat
exercise-associated muscle
cramps
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I feel better when I stretch after a workout. Does stretching help me relax?
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Q
Assessing Your Flexibility
- There is no single test to assess flexibility
- Flexibility is specific to each joint
- The most common test is the sit-and-reach test
- ROM of hamstrings, primarily
- No measures are associated with peak performance
- You should aim to achieve and maintain a normal range of motion in all major joints
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How is flexibility rated? How flexible should I be?
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TABLE 6-1 FACTORS THAT AFFECT FLEXIBILITY TESTS
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Q
Putting Together a Flexibility Program
- To put together a safe and effective program, consider the types of training, and then apply the FITT formula
- Training techniques:
- Static stretching
- Ballistic stretching
- Dynamic stretching
- Proprioceptive neuromuscular facilitation (PNF)
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What is the best way to stretch? What are the different kinds of stretches, and what are the benefits of each?
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Putting Together a Flexibility Program
- STATIC STRETCHING
- A slow and steady stretch with a hold at the end of the range of motion
- Active stretching
- Take an active role by contracting the muscles opposite to those being stretched
- Passive stretching
- Outside force assists in the stretching
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FIGURE 6-2 ACTIVE VERSUS PASSIVE STRETCHING
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Putting Together a Flexibility Program
- BALLISTIC STRETCHING
- Uses quick, jerky or bouncing movements to move joints to the end of their range of motion
- Uses the momentum of the body
- Not recommended for most people
- Greater potential for injury
- Benefits athletes involved in ballistic movements
- Lunging, throwing, batting, or kicking
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Putting Together a Flexibility Program
- DYNAMIC STRETCHING
- Controlled movement through the active range of motion of a joint
- Useful as a prelude to other activities
- Elevates body and muscle temperatures
- Prepares the body for optimum performance
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Putting Together a Flexibility Program
- PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)
- Originally developed for rehabilitation
- Affects both connective tissues and nerves in order to increase flexibility
- Combines muscle contraction and stretching
- Some PNF stretches require a partner or another source of resistance
- Two basic PNF techniques:
- Contract-relax
- Contract-relax-opposite contract
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FIGURE 6-3 CONTRACT-RELAX PNF STRETCH OF THE
HAMSTRING
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TABLE 6-2 COMPARISON OF STRETCHING TECHNIQUES
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Q
Applying the FITT Formula
- Stretching can hurt muscles if done incorrectly
- Apply the FITT formula
- Frequency:
- At least 2–3 times a week
- May increase frequency with experience
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Can stretching hurt my muscles?
How often should I stretch?
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Q
Applying the FITT Formula
- Intensity:
- Stretch to the point of slight tension or mild tightness but not discomfort or pain
- Once you reach your threshold, move slightly beyond it
- Time:
- Total time of the session:10–15 minutes
- Each static stretch should be done four times, and held for 15–60 seconds each
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How do I determine the right amount of stretch? And how long should I stretch?
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Applying the FITT Formula
- Stretching is physical activity
- However, it does not count toward daily
or weekly aerobic or muscle-fitness goals
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Is stretching considered physical activity?
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Applying the FITT Formula
- Type:
- Perform a stretch for each major muscle/tendon group or joint: neck, shoulders, upper and lower back, pelvis, hips, and legs
- Apply the principle of specificity
- Avoid stretches involving full bends of the knee, significant arching or rounding of the lower back, or pressure on the neck
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What are the best stretches? Are there any stretches that are unsafe?
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TABLE 6-3 FLEXIBILITY AND TRAINING PRINCIPLES
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FIGURE 6-4 TYPES OF STRETCHES TO AVOID—
AND SAFER ALTERNATIVES
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Q
Low-Back Fitness
- Poor posture not only gives the appearance of low self-esteem and apathy, but it can also have negative effects on your health
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Why did my mother always nag me to sit up straight? Other than making me look a little better, what difference does it make?
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Structure and Function of the Spine
- The spinal cord is a long, thin bundle of nerves, fluid, and support cells that extends from the brain down the back
- The spinal cord is enclosed in the spinal column:
- Five sections of 33 individual vertebrae
- Cervical (neck)
- Thoracic (upper back)
- Lumbar (lower back)
- Sacrum
- Coccyx (tailbone)
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More…
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Structure and Function of the Spine
- The upper three vertebrae sections differ from
the bottom two - Intervertebral disks: flat, elastic, gel-filled disks that act as shock absorbers
- Processes: form synovial joints
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Structure and Function of the Spine
- The spine has several functions
- Provides structural support for the body
- Allows the upper body to bend and twist
- Protects the spinal cord and the roots of nerves
- Serves as an attachment site for muscles, tendons, and ligaments
- Supports and distributes much of the body’s weight
- Absorbs impact and helps maintain balance
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FIGURE 6-5 THE SPINE
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FIGURE 6-6 VERTEBRAE AND INTERVERTEBRAL DISKS
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Q
Understanding Body Mechanics and Good Posture
- Body mechanics: application of basic mechanical principles to the human body
- Closely related to body mechanics is posture: the position of body parts in relation to one another
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What does body mechanics mean?
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Q
Understanding Body Mechanics and Good Posture
- Good posture is essential for optimal body function
- Good posture means that the body is properly aligned
- See Lab Activity 6-3
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I think I have pretty good posture.
Is there a way to tell?
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Q
Understanding Body Mechanics and Good Posture
- Poor posture can lead to headaches and other health problems
- Poor posture has many causes:
- Hereditary or congenital
- Ill-fitting clothes, inappropriate furniture, excessive sitting and standing in place
- Fatigue, excess weight, weak muscles, emotional issues
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I’ve been told my headaches are probably caused by bad posture. Could this be true?
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Understanding Body Mechanics and Good Posture
- Think about your posture; awareness is key
- Improve strength and flexibility in muscles surrounding the spine
- Static posture: standing or sitting straight
- Dynamic posture: alignment of the body when in motion
- Use a stance and movements that are mechanically efficient and least stressful on your body
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How can I improve my posture?
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Prevention and Management of Low-Back Pain
- Proper low-back function is critical for almost all activities of daily living
- Pain may come from strains, spasms, soreness, or compression of nerves
- Acute pain and chronic pain
- Degeneration of intervertebral disks is a normal part of aging, and a contributor to back problems
- Sciatica
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What causes back pain?
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Prevention and Management of Low-Back Pain
- Many important risk factors for back pain are controllable
- Poor physical fitness
- Poor posture
- Overweight, especially around the middle
- A job that involves heavy lifting, twisting, or bending
- Smoking—past or current
- Stress and fatigue
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Prevention and Management of Low-Back Pain
- Examine the list of risk factors and develop a plan
- Be physically active
- Build strength and flexibility in the back and core muscles
- Maintain a healthy diet
- Consume adequate calcium and vitamin D to keep bones strong, etc.
- Don’t smoke
- Manage stress effectively
- Practice good posture and body mechanics
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What helps prevent back pain? Are there special exercises?
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FIGURE 6-7 RECOMMENDED SITTING POSTURE
AND COMPUTER PLACEMENT FOR DESKTOP AND LONG-TERM LAPTOP USE
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Management of Back Pain
- Rest for a few days
- Take a safe dose of acetaminophen or a nonsteroidal anti-inflammatory drug such as ibuprofen
- Use hot or cold packs
- Gradually get back to usual activities
- See your physician if pain is severe or accompanied by other symptoms
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If you have back problems, what can you do to help them improve?
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