Presentation Package for Presentation Package for Concepts of Fitness and Wellness 6eConcepts of Fitness and Wellness 6e
Section III: Concept 10:Section III: Concept 10:
Flexibility and Flexibility and StretchingStretchingAnatomical graphics from:Essentials of Human Anatomy and Physiology McGraw-Hill, 1998
All rights reserved
2 Concepts of Physical Fitness 6e
Flexibility ActivityFlexibility Activity
Flexibility is an Flexibility is an important but important but often neglected often neglected part of an exercise part of an exercise programprogram
The importance of The importance of flexibility for flexibility for health and well-health and well-being becomes being becomes more important more important with agewith age
3 Concepts of Physical Fitness 6e
Benefits of FlexibilityBenefits of Flexibility
Freedom of Freedom of movementmovement
Decreased risk Decreased risk of back pain of back pain
Decreased Decreased risk of injuryrisk of injury
Improved athletic Improved athletic performanceperformance
4 Concepts of Physical Fitness 6e
Flexibility and Back PainFlexibility and Back Pain
Short and tight Short and tight muscles cause poor muscles cause poor posture which leads posture which leads to back painto back pain
5 Concepts of Physical Fitness 6e
Flexibility and Back PainFlexibility and Back Pain
Long and strong Long and strong muscles keep the muscles keep the body in good body in good alignment and alignment and reduce risk of reduce risk of back painback pain
6 Concepts of Physical Fitness 6e
Facts about FlexibilityFacts about Flexibility
Flexibility is joint Flexibility is joint specificspecific
Flexibility is Flexibility is enhanced if body is enhanced if body is warmwarm
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Factors Influencing FlexibilityFactors Influencing Flexibility
Anatomy Anatomy GenderGender AgeAge RaceRace
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Influence of Age on FlexibilityInfluence of Age on Flexibility
10 20 30 40 50 60 70
F L E X I B I L I T Y
FLEXIBILITY
PHYSICAL ACTIVITY
AGE (years)
ACTIVITY
9 Concepts of Physical Fitness 6e
Common MovementsCommon Movements
FlexionFlexion ExtensionExtension AbductionAbduction AdductionAdduction RotationRotation
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Concepts of Physical Fitness 6e
Assessing FlexibilityAssessing Flexibility
Make sure that you are warmed up Make sure that you are warmed up prior to testing.prior to testing.
Follow the instructions as close as Follow the instructions as close as possible since the best use of the possible since the best use of the results is to compare scores over results is to compare scores over time.time.
Lab 10a info
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Concepts of Physical Fitness 6e
Types of StretchingTypes of Stretching
Static Static BallisticBallistic
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Concepts of Physical Fitness 6e
Static StretchingStatic Stretching
Stretch slowly until tension Stretch slowly until tension Hold stretch for 10 - 30 sec.Hold stretch for 10 - 30 sec. Relax the muscle Relax the muscle Increase stretch a bit moreIncrease stretch a bit more
(developmental stretch)(developmental stretch)
StretchStretchReflexReflex
Maintaining stretch for 10- 30 secondswill allow the stretch reflex to subside andpermit gains.
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Concepts of Physical Fitness 6e
Ballistic StretchingBallistic Stretching
Dynamic movementDynamic movement Specificity of movementSpecificity of movement
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Concepts of Physical Fitness 6e
Methods of StretchingMethods of Stretching
Active stretchingActive stretching Passive stretchingPassive stretching Proprioceptive neuromuscularProprioceptive neuromuscular
facilitationfacilitation Click for more info
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Concepts of Physical Fitness 6e
FIT Formula FIT Formula (Static Stretching)(Static Stretching)
FF 3 - 7 times per week 3 - 7 times per week
I I 10% beyond normal length of muscle 10% beyond normal length of muscle
TT 10-60 seconds 10-60 seconds
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Concepts of Physical Fitness 6e
Areas Needing StretchingAreas Needing Stretching
HamstringsHamstrings Inner thighInner thigh CalfCalf Hip flexorsHip flexors Lower backLower back Chest / shouldersChest / shoulders
Lab 10binfo
In Lab 10b, you will In Lab 10b, you will can plan a stretching can plan a stretching program to address program to address your personal needsyour personal needs
See “On the Web”10-5 for examples of stretches
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Concepts of Physical Fitness 6e
Stretching Aids / TechnologyStretching Aids / Technology
Stretching ropes can make it easier to execute and hold stretches properly
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Concepts of Physical Fitness 6e
Stretching PrecautionsStretching Precautions
Don't force stretch to the point of Don't force stretch to the point of painpain
Choose safe exercisesChoose safe exercises Avoid overstretching weak musclesAvoid overstretching weak muscles Use good techniqueUse good technique
See samples of good stretching technique
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Concepts of Physical Fitness 6e
Web ResourcesWeb Resources
“On the Web” pages for Concept
Online Learning Center
Supplemental GraphicsSupplemental Graphics
Lab InformationLab Information
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Concepts of Physical Fitness 6e
Lab 10a InformationLab 10a InformationEvaluating FlexibilityEvaluating Flexibility
Perform each of the stretches in the Perform each of the stretches in the lablab(Be sure to check left and right (Be sure to check left and right separatelyseparately
Complete ratings and then evaluate Complete ratings and then evaluate your personal flexibility needs your personal flexibility needs according to your results.according to your results.
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Concepts of Physical Fitness 6e
Lab10b InformationLab10b InformationPlanning and Logging Stretching ActivityPlanning and Logging Stretching Activity
Set goals for doing specific stretches Set goals for doing specific stretches during the weekduring the week
Monitor progress using logging Monitor progress using logging chartscharts
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Concepts of Physical Fitness 6e
Proprioceptive Neuromuscular Proprioceptive Neuromuscular Facilitation (PNF)Facilitation (PNF)
Combines (active and passive) Combines (active and passive) methodsmethods
Most effective method forMost effective method forimproving flexibilityimproving flexibility
Promotes increase in strengthPromotes increase in strength
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Concepts of Physical Fitness 6e
PNF Stretching TechniquePNF Stretching Technique(C.R.A.C. Method)(C.R.A.C. Method)
Contract agonist isometricallyContract agonist isometrically Relax muscle for a few seconds Relax muscle for a few seconds Contract the antagonist for 15 Contract the antagonist for 15
secondsseconds RelaxRelax
See “On the Web”10-1
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Concepts of Physical Fitness 6e
Hamstring StretchesHamstring Stretches
BAD GOOD
Standing Toe Touch
Back Saver Hamstring StretchBar Stretch
BAD
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Concepts of Physical Fitness 6e
Shin and Quadriceps Shin and Quadriceps StretchesStretches
BAD GOOD
Standing Stretch
Shin Stretch Quad Stretch
GOOD
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