Flexibility Flexibility AKA - ROMAKA - ROM

Labette Community CollegePE 116

Property of HHPR Department-PSU

Review QuestionsReview Questions

What were the two A#1 reasons regular, chronic What were the two A#1 reasons regular, chronic exercise enthusiasts give for continuing their active exercise enthusiasts give for continuing their active lifestyles?lifestyles?

What are the two ways we can determine exercise What are the two ways we can determine exercise intensity?? intensity??

The FITT Principle of exercise prescription stands for???The FITT Principle of exercise prescription stands for???

One of our 5 One of our 5 ““Health-RelatedHealth-Related”” Components of Physical FitnessComponents of Physical Fitness

Flexibility Flexibility along with…along with…

C-V/C-R Aerobic EnduranceC-V/C-R Aerobic Endurance Muscular StrengthMuscular Strength Muscular EnduranceMuscular Endurance Body CompositionBody Composition

Introduction to FlexibilityIntroduction to Flexibility

• What is Flexibility?What is Flexibility?

• The ability of a joint to move through itThe ability of a joint to move through it’’s s range of motion (ROM)range of motion (ROM)

• Healthy flexibility requires chronic PA that Healthy flexibility requires chronic PA that exercises your bones, joints, ligaments, exercises your bones, joints, ligaments, surrounding tissues, nervous system, but surrounding tissues, nervous system, but most importantly most importantly your muscles!your muscles!

From NSCA Essentials of Strength Training and Conditioning From NSCA Essentials of Strength Training and Conditioning

Health Benefits of Flexibility and Health Benefits of Flexibility and Stretching ExercisesStretching Exercises

Protection against low-back pain and injuriesProtection against low-back pain and injuries Improves circulationImproves circulation Reduction of post-exercise muscle sorenessReduction of post-exercise muscle soreness Potential relief of aches and painsPotential relief of aches and pains Improved body posture & joint health Improved body posture & joint health Relaxation & stress reductionRelaxation & stress reduction Rehabilitation from injury & surgeryRehabilitation from injury & surgery Other?Other? From ACSMFrom ACSM

Intro to FlexibilityIntro to Flexibility

• 3 important traits of muscles… 3 important traits of muscles… they can…they can…

Contract – force-production to perform WContract – force-production to perform W Relax - ability to stretch & increase in lengthRelax - ability to stretch & increase in length…& have……& have…

Elasticity - the ability to return to resting lengthElasticity - the ability to return to resting length

• Flexibility is highly adaptable, and is Flexibility is highly adaptable, and is increasedincreased through stretching exercises and PA… or… through stretching exercises and PA… or…

• DecreasesDecreases and we become less flexible with and we become less flexible with either age? Or disuse?? Which is more critical???either age? Or disuse?? Which is more critical???

• Exercise principle of disuse / reversibilityExercise principle of disuse / reversibility

From ACSM and NSCAFrom ACSM and NSCA

Types of Flexibility?Types of Flexibility?• StaticStatic

The ability to assume and maintain an extended The ability to assume and maintain an extended position (Ex – sitting toe touch). This depends position (Ex – sitting toe touch). This depends on the structure of the joint and the tightness of on the structure of the joint and the tightness of the muscles, tendons, and ligaments (gently the muscles, tendons, and ligaments (gently stretch, hold at the point of mild discomfort, be stretch, hold at the point of mild discomfort, be sure to breathe and then relax)sure to breathe and then relax)

• Dynamic Dynamic The ability to move a joint through a range of The ability to move a joint through a range of motion (Ex – rotate/twist body). This depends motion (Ex – rotate/twist body). This depends on static flexibility as well as strength, on static flexibility as well as strength, coordination, and resistance to movement (uses coordination, and resistance to movement (uses more ballistic movement and stretches)more ballistic movement and stretches)

From NSCA Essentials of Strength Training and ConditioningFrom NSCA Essentials of Strength Training and Conditioning

Types of Flexibility cont.Types of Flexibility cont.Partner AssistedPartner Assisted- ROM is increased by having a partner add ROM is increased by having a partner add

resistance with their body weightresistance with their body weight- Maturity level?Maturity level?- Injury potential??Injury potential??

Proprioceptive Neuromuscular FacilitationProprioceptive Neuromuscular Facilitation- Simply called PNFSimply called PNF- Stretch –counter contraction- stretchStretch –counter contraction- stretch- Ex. stretch hamstring- contract and hold10-30 Ex. stretch hamstring- contract and hold10-30

secs and then re-stretch the musclesecs and then re-stretch the muscle

From NSCA Essentials of Strength Training and ConditioningFrom NSCA Essentials of Strength Training and Conditioning

ACSM 2011 GUIDELINESACSM 2011 GUIDELINES

1)1) Do flexibility exercises 2-3 times/weekDo flexibility exercises 2-3 times/week

2)2) Hold 10-30 secs at the point of Hold 10-30 secs at the point of tightness or slight discomforttightness or slight discomfort

3)3) Repeat 2-4 timesRepeat 2-4 times

4)4) Accumulate 60 secs per stretchAccumulate 60 secs per stretch

5)5) Stretching is most effective if the Stretching is most effective if the muscle is warm. So…muscle is warm. So…

What Determines Flexibility?What Determines Flexibility?

1) Joint Structure and Surrounding Tissues1) Joint Structure and Surrounding Tissues Determined by the nature and structure of the jointDetermined by the nature and structure of the joint Type of Joints (hinge, ball & socket, saddle etc. Type of Joints (hinge, ball & socket, saddle etc. Flexibility of Joint CapsuleFlexibility of Joint Capsule Heredity (genetics)… the Ma & Pa FactorHeredity (genetics)… the Ma & Pa Factor Injury… chronic overuse or violent (sports)Injury… chronic overuse or violent (sports)

What Determines Flexibility?What Determines Flexibility?

2) Muscle Elasticity and Length2) Muscle Elasticity and Length Muscle tissue is key to developing flexibility Muscle tissue is key to developing flexibility

because it can be lengthened if regularly stretchedbecause it can be lengthened if regularly stretched The connective tissue that surrounds muscle is The connective tissue that surrounds muscle is

elastic, and it will lengthen if gently and regularly elastic, and it will lengthen if gently and regularly stretchedstretched

What Determines Flexibility?What Determines Flexibility?3) Nervous System Activity3) Nervous System Activity Muscles contain stretch receptors that control their Muscles contain stretch receptors that control their

lengthlength Myostatic Refex- If a muscle is stretched suddenly, Myostatic Refex- If a muscle is stretched suddenly,

stretch receptors send signals to the spinal cord, stretch receptors send signals to the spinal cord, which then sends a signal back to the same muscle, which then sends a signal back to the same muscle, causing it to contractcausing it to contract

Ex. Students nodding off… head jerk Ex. Students nodding off… head jerk … in other classes… in other classes

Assessing FlexibilityAssessing Flexibility

• Flexibility is joint specific Flexibility is joint specific • No one specific test measures general flexibilityNo one specific test measures general flexibility• ““Sit-and-reach”” test is normally used (PSU) test is normally used (PSU) • The Sit-and-reach measures flexibility of muscles in The Sit-and-reach measures flexibility of muscles in

the lower back and hamstringsthe lower back and hamstrings• Field test would be to:Field test would be to:

- Touch finger tips to ground…- Touch finger tips to ground…

- Touch fists- Touch fists

- Touch palms- Touch palms

- Elbows?- Elbows?

Flexibility Field Tests : )Flexibility Field Tests : )

Please stand up and try…Please stand up and try…• Field test #1:Field test #1:

- Touch fingers behind your back- Touch fingers behind your back

- Dominant vs non-dominant side?- Dominant vs non-dominant side?

- One side… both sides… neither side? - One side… both sides… neither side? • Field test #2:Field test #2:

- Touch finger tips to ground…- Touch finger tips to ground…

- Touch fists- Touch fists

- Touch palms- Touch palms

- Elbows - Elbows

Physical Activity Improves FlexibilityPhysical Activity Improves Flexibility

• Hundreds of exercises and HHPR fitness Hundreds of exercises and HHPR fitness classes can improve flexibility (try a new class)classes can improve flexibility (try a new class)

• Include PA & exercises that work all the major Include PA & exercises that work all the major joints of the bodyjoints of the body

• Search reputable texts and Search reputable texts and ““webweb”” sites sites

• Use correct technique for each stretch to help Use correct technique for each stretch to help reduce the chance for muscle or joint injuryreduce the chance for muscle or joint injury

Contraindicated Stretches orContraindicated Stretches orNo-NoNo-No’’ss

What stretches would be safer?

Common QuestionsCommon Questions

• Is stretching the same as Is stretching the same as ““warming up?warming up?””

• Does weight training limit my flexibility?Does weight training limit my flexibility?

• Can I stretch too far and cause injury?Can I stretch too far and cause injury?

SummarySummary• Flexibility is highly adaptable and joint specificFlexibility is highly adaptable and joint specific

• Benefits include reducing the risk of injury and Benefits include reducing the risk of injury and preventing abnormal stresses that lead to joint preventing abnormal stresses that lead to joint deteriorations (ex. chronic neck and back pain)deteriorations (ex. chronic neck and back pain)

• Range of motion can be limited by joint injury, Range of motion can be limited by joint injury, structure, muscle elasticity, and activity levelstructure, muscle elasticity, and activity level

• Developing flexibility depends on stretching the Developing flexibility depends on stretching the elastic tissues within muscles and joints using a elastic tissues within muscles and joints using a designed ROM program (vs just daily tasks)designed ROM program (vs just daily tasks)

Attendance QuestionsAttendance Questions(use full name/s & date)(use full name/s & date)

How does static and dynamic stretching How does static and dynamic stretching differ? differ? (“it’s like de ja vue all over again(“it’s like de ja vue all over again”” Famous quote Famous quote by ???)by ???)

Identify 3 determinates of flexibility? Which Identify 3 determinates of flexibility? Which can you control? Which can you not??can you control? Which can you not??

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--*Be sure to study & answer the midterm study questions that follow…*Be sure to study & answer the midterm study questions that follow…

Midterm Study QuestionsMidterm Study Questions1- Flexibility is synonymous with ________?1- Flexibility is synonymous with ________?

2- Flexibility typically reduces as we reach middle 2- Flexibility typically reduces as we reach middle age and older. The major reason is ________?age and older. The major reason is ________?

3- What type of flexibility training is adequate for 3- What type of flexibility training is adequate for the majority of typical physically active adults?the majority of typical physically active adults?

4- Identify the 3 major determinates of flexibility?4- Identify the 3 major determinates of flexibility?

5- T or F Stretching is the best and fastest way 5- T or F Stretching is the best and fastest way to safely warm up the skeletal and cardiac to safely warm up the skeletal and cardiac muscles prior to physical activity!muscles prior to physical activity!

References CitedReferences Cited

ACSM Guidelines- ACSM Guidelines- Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise.