HLF 210

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Questions and Answers A Guide to Fitness and Wellness 4th Edition

Gary Liguori │ Sandra Carroll-Cobb

©McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom. No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

CHAPTER 6

Flexibility and Low-back Fitness

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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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Factors Affecting Flexibility

Question: Why are some people more flexible than others?

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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Joint Structure, 1

Question: Why are some of my joints more flexible than others?

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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Joint Structure, 2

Synovial joints move more freely

Cartilage cushions the ends of the 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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Connective Tissues and Nervous System Action

Question: How can I be more flexible?

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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Injury and Disease

Question: I recently recovered from a knee injury and don’t have the same movement. Will I get it back?

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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Genetics

Question: Do double-jointed people have a higher flexibility level than others?

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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Sex

Question: Are women more flexible than men?

In general, women are more flexible

Due to anatomical and hormonal differences

©Rubberball/Getty Images RF

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Use and Age

Question: Why are people less flexible as they get older?

“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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Benefits of Flexibility

Improved performance

Reduced risk of injury

Other benefits of flexibility and stretching exercises

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Improved Performance

Question: Will flexibility help me play basketball better?

Possibly

For activities in which joints move through the full range of motion, stretching may improve performance

Flexibility affords greater efficiency of movement

Flexibility enables you to perform daily activities

Such as lifting a backpack, backing the car up, or hanging a picture

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Reduced Risk of Injury

Question: Does stretching prevent injuries?

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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Other Benefits of Flexibility and Stretching Exercises

Question: I feel better when I stretch after a workout. Does stretching help me relax?

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

©Christopher Futcher/Getty Images RF

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Assessing Your Flexibility

Question: How is flexibility rated? How flexible should I be?

There is no single test to assess flexibility

Flexibility is specific to each joint

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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TABLE 6-1 FACTORS THAT AFFECT FLEXIBILITY TESTS

FACTOR	CONSIDER THIS
TIME OF DAY	Most people are more flexible in the afternoon.
TEMPERATURE OF THE ROOM AND YOUR MUSCLES	Most people can stretch farther in a warm room and after they’ve completed a warm-up consisting of 5–10 minutes of light aerobic activity.
YOUR CLOTHING	Nonrestrictive clothing allows for easier stretching.
SORENESS OR INJURIES	Because soreness or an injury can limit flexibility, try to delay testing until you are pain-free. Always take care not to aggravate an existing problem.
YOUR LEVEL OF COMPETITIVENESS	Will you be in a group setting for testing? Do you have a competitive nature or a high pain tolerance that might cause you to push yourself too far?
YOUR ABILITY TO RELAX	You are likely to feel tense during testing if the situation is new to you. Try to relax and follow the specific guidelines for each test.
HUMAN ERROR	Will your testers know how to administer the tests? You may not have a choice, but keep this factor in mind when evaluating your scores.

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Putting Together a Flexibility Program, 1

Question: What is the best way to stretch? What are the different kinds of stretches, and what are the benefits of each?

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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Putting Together a Flexibility Program, 2

STATIC STRETCHING

A slow and steady stretch with a hold at the end of the range of motion

Active stretching

You take an active role by contracting the muscles opposite to those being stretched

Passive stretching

An outside force assists in the stretching

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FIGURE 6-2 ACTIVE VERSUS PASSIVE STRETCHING

©Scott Thuen

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Putting Together a Flexibility Program, 3

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, 4

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, 5

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

©Scott Thuen

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TABLE 6-2 COMPARISON OF STRETCHING TECHNIQUES

FACTOR	SLOW STATIC	BALLISTIC	DYNAMIC	PNF
RISK OF INJURY	Low	High	Medium	Medium
DEGREE OF PAIN	Low	Medium	Medium	High
RESISTANCE TO STRETCH	Low	High	Medium	Medium
PRACTICALITY (TIME AND ASSISTANCE NEEDED)	Excellent	Good	Excellent	Poor
EFFICIENCY (ENERGY CONSUMPTION)	Excellent	Poor	Good	Poor
EFFECTIVE FOR INCREASING THE RANGE OF MOTION	Good	Good	Good	Excellent

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Applying the FITT Formula, 1

Question: Can stretching hurt my muscles? How often should I stretch?

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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Applying the FITT Formula, 2

Question: How do I determine the right amount of stretch? How long should I stretch?

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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Applying the FITT Formula, 3

Question: Is stretching considered physical activity?

Stretching is physical activity

However, it does not count toward daily or weekly aerobic or muscle-fitness goals

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Applying the FITT Formula, 4

Question: What are the best stretches? Are there any stretches that are unsafe?

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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TABLE 6-3 FLEXIBILITY AND TRAINING PRINCIPLES

WARM-UP AND COOL-DOWN	Warm muscles stretch farther. If you have not already warmed up, begin with a few minutes of light aerobic activity. Because most flexibility training isn’t done at a heart-rate-raising intensity, cool-down is not as critical as with some other types of exercise. If you tend to push yourself too hard or go too quickly through your stretches, playing soothing music can help you maintain a slower pace. You can also follow your routine with a few deep-breathing exercises to help your body relax further.
SPECIFICITY	Choose exercises that will allow you to work specifically on each major muscle/tendon group. If you tested below average in a specific area, you may want to add additional exercises for it.
PROGRESSIVE OVERLOAD	Progressive overload happens naturally during static stretching exercises. You may be stretching farther (overloading) before you even realize it. Don’t focus on stretching farther; instead, concentrate on the point of slight tension. If you’re motivated by fitness-test results, you can repeat the assessment procedures after several weeks of training to see changes in your flexibility.
REVERSIBILITY	Although loss of flexibility is rarely as noticeable when you are young as are decreases in other fitness components, don’t forget the factors discussed at the beginning of the chapter. Age and use play a big role in maintaining or increasing your flexibility.

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FIGURE 6-4 TYPES OF STRETCHES TO AVOID—AND SAFER ALTERNATIVES

©Scott Thuen

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Low-Back Fitness

Question: Why did my mother always nag me to sit up straight? Other than making me look a little better, what difference does it make?

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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Structure and Function of the Spine, 1

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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Structure and Function of the Spine, 2

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, 3

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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Understanding Body Mechanics and Good Posture, 1

Question: What does body mechanics mean?

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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Understanding Body Mechanics and Good Posture, 2

Question: I think I have pretty good posture. Is there a way to tell?

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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Understanding Body Mechanics and Good Posture, 3

Question: I’ve been told my headaches are probably caused by bad posture. Could this be true?

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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Understanding Body Mechanics and Good Posture, 4

Question: How can I improve my 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

Fatigue, excess weight, weak muscles, emotional issues

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Prevention and Management of Low-Back Pain, 1

Question: What causes 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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Prevention and Management of Low-Back Pain, 2

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, 3

Question: What helps prevent back pain? Are there special exercises?

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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FIGURE 6-7 RECOMMENDED SITTING POSTURE AND COMPUTER PLACEMENT FOR DESKTOP AND LONG-TERM LAPTOP USE

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Management of Back Pain

Question: If you have back problems, what can you do to help them improve?

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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