Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body...

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Benefits of Good F lexibilit y Factors A ffecting Flexibili ty Assessmen t of Flex ibility Evaluatin g Body Po sture Muscular Flexibili ty Prescr iption Contraindi cated Exer cises Preventin g and Reh abilitati ng Low-Ba ck Pain Chapter 8 Muscular Flexibility CHAPTER OUTLINE

Transcript of Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body...

Page 1: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Chapter 8

Muscular Flexibility

CHAPTER

OUTLINE

Page 2: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Key TermsFlexibility: The ability of a joint to move freely through its full range of motion

Stretching: Moving the joints beyond the accustomed range of motion

Plastic elongation: Permanent lengthening of soft tissue

Elastic elongation: Temporary lengthening of soft tissue

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

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Benefits of Adequate Flexibility

Promotes healthy muscles and joints

Improves elasticity of muscles and connective tissue around joints, enhancing freedom of movement

Makes activities of daily living (turning, lifting, and bending) easier to perform

Helps prevent low-back and other spinal column problems

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Page 4: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Benefits of Adequate Flexibility

Improves and maintains good postural alignmentPromotes proper and graceful body movementImproves personal appearance and self-imageHelps develop and maintain motor skills throughout life

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

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Benefits of Adequate Flexibility

Flexibility exercises have been prescribed successfully to treat

Dysmenorrhea (painful menstruation)

General neuromuscular tension (stress)

Muscular/skeletal problems and injuries related to lack of flexibility

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Page 6: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Factors Affecting FlexibilityGenetics

Physical activity

Joint structure

Ligaments

Tendons

Muscles

Skin

Tissue injury

Adipose tissue (fat)

Body temperature

Age

Gender

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

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Muscle Flexibility

Flexibility is joint specific

Women are more flexible than men

Decrements are primarily related to physical inactivity

Aging decreases joint range of motion

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Page 8: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Flexibility Fitness Tests

Modified sit-and-reach test

Total body rotation test

Shoulder rotation test

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Page 9: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Modified Sit-and-Reach TestMeasures hip and trunk flexibilityModified protocol accounts for arm/leg length discrepancies

Starting position for the modified sit-and-reach test

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Page 10: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Modified Sit-and-Reach Test

Modified sit-and-reach test

Hold the final reach for two seconds

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

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8.1Percentile Ranks for the ModifiedSit-and-Reach Test

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Total Body Rotation Test

Measures body rotation

Test is performed on either right or left side

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

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8.2Percentile Ranks for the Total Body Rotation Test for Men

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8.2Percentile Ranks for the Total Body Rotation Test for Women

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Shoulder Rotation Test

Measures shoulder flexibility

Measuring biacromial width

Starting position for the shoulder rotation test

Shoulder rotation test

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

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8.3Percentile Ranks for the Shoulder Rotation Test for Men

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8.3Percentile Ranks for the Shoulder Rotation Test for Women

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8.4Flexibility Fitness Categoriesaccording to Percentile Ranks

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8.5Overall Flexibility Fitness Category:Total the Number of Points for All Three Tests

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Evaluating Body Posture

Posture tests are used to detect deviations from normal body alignment and prescribe corrective exercises

Use the posture rating chart in Lab 8B to analyze your own body posture

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

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8.6

Posture Evaluation Standards

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Critical ThinkingCarefully consider the relevance of stretching exercises to your personal fitness program throughout the years. How much importance do you place on these exercises?Have some conditions improved through your stretching program, or have particular exercises contributed to your health and well-being?

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Page 23: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Key TermsBallistic (dynamic) stretching: Exercises done with jerky, rapid, bouncy movementsSlow-sustained stretching: Exercises in which the muscles are lengthened gradually through a joint’s complete range of motion

Proprioceptive neuromuscular facilitation (PNF): Stretching technique in which muscles are stretched out sequentially with intermittent isometric contractions

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

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Guidelines forDeveloping Flexibility

ModeStatic or dynamic to include every major joint

IntensityTo the point of mild discomfort

RepetitionsAt least 4 times

Hold the final stretched position for 10 to 30 seconds

Frequency 2 to 3 days per week

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Page 25: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Contraindicated ExercisesMost strength and flexibility exercises are relatively safe to perform

Some exercises (contraindicated) can be hazardous if performed incorrectly

Contraindicated exercises may cause harm because of excessive strain on muscles and joints; in particular the spine, lower back, knees, neck, or shoulders

A list of contraindicated exercises are provided in the textbook

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Page 26: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Low-Back PainAbout 75 million Americans suffer from chronic low-back pain

Caused byPhysical inactivity

Poor posture habits and body mechanics

Excessive body weight

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Page 27: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Critical ThinkingConsider your own low-back health. Have you ever experienced episodes of low-back pain?

If so, how long did it take you to recover, and what helped you recover from this condition?

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

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8.6

Incorrect and Correct Pelvic Alignment

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Change from one task to another before fatigue sets in

Use a footrest

Bend at the knees and the hips, not at the waist

Hold heavy objects close to your body

Never bend over without bending your knees

8.7

Caring for Your Back

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Find the correct standing position by practicing against a wall

8.7

Low-Back Health

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Exercise while lying in bed to teach yourself correct muscle position

8.7

Low-Back Health

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A straight, hard chair is best

Learn to sit properly in whatever chair you use

8.7

Low-Back Health

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Faulty sleeping positions intensify swayback8.7

Low-Back Health

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Relieve your back by taking all pressure off of your back and legs

8.7Low-Back Health

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Tips to Prevent Low-Back Pain

Be physically activeStretch often using spinal exercises through a functional range of motionRegularly strengthen the core of the body using sets of 10 to 12 repetitions to near fatigue with isometric contractions when applicableLift heavy objects by bending at the knees and carrying them close to the body

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility

Prescription

Contraindicated Exercises

Preventing and Rehabilitating

Low-Back Pain

Page 36: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Tips to Prevent Low-Back Pain

Avoid sitting (over 50 minutes) or standing in one position for lengthy periods of timeMaintain correct postureSleep on your back with a pillow under the knees or sideways with the knees drawn up and a small pillow between the knees

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility

Prescription

Contraindicated Exercises

Preventing and Rehabilitating

Low-Back Pain

Page 37: Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated.

Tips to Prevent Low-Back Pain

Try out different mattresses of firm consistency before selecting a mattressWarm up properly using mild stretches before engaging in physical activityPractice adequate stress management techniques

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility

Prescription

Contraindicated Exercises

Preventing and Rehabilitating

Low-Back Pain

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Back Pain

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End of Chapter