1. Flexibility and Low-Back Health
Chapter Five
Pgs
Mrs. Wheeler/Mr. Rath
Can you say Yoga?
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2. Learning Objectives
Explain benefits of flexibility. Be able to apply these benefits to your future health and discuss the application in written form.
Discuss factors that influence a person’s level of flexibility.
State F.I.T.T. principle for flexibility and compare/contrast to F.I.T.T. principles for other components of fitness.
Explain the types of stretching techniques and which is recommended for which reasons.

3. What Is Flexibility? Pg. 142 Flexibility
The ability of a joint to move through its normal range of motion
It is a highly adaptable fitness component and responds well when utilized as part of a fitness program
Joint specific, meaning that you must work all major joints, not just a few
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4. Types of Flexibility Pg. 142
There are two types of flexibility
Static Flexibility: ability to hold an extended position at one end in a joint’s range of motion
Dependent on your ability to tolerate stretched muscles, joint structure, and tightness of connective tissues
Most assessment tests are based on this type
Dynamic Flexibility: ability to move a joint through its range of motion with little resistance
Important for daily activities and sports
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5. What Determines Flexibility? Pgs. 142 - 143
The flexibility of a joint is affected by the following:
Joint Structure (cannot be changed)
Hinge joint
Ball and socket
Joint capsules
Heredity plays a part in joint structure and flexibility
Muscle Elasticity and Length (Connective Tissue)
Collagen (White fibers that provide structure in connective tissue)
Elastin (Yellow fibers that are elastic and flexible)
Titin (Structural protein with elastic properties)
Elastic elongation (Temporary lengthening)
Plastic elongation (Long-term lengthening)
Without regular stretching the process is reversed; Tissues shorten, resulting in decreased flexibility.
The Nervous System
Proprioceptors (nerve that sends information about the muscular skelatal system to the nervous system.
VIDEO CLIP: “Proprioception in Gangnam Style”
Proprioceptive neuromuscular facilitation (PNF)
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6. Basic Joint Structure Pg. 142
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7. Benefits of Flexibility Pgs. 143 - 145
Joint health
Prevention of low-back pain and injuries
Relief of aches and pains
Relief of muscle cramps
Improved body position and strength for sports (and life)
Maintenance of good posture and balance
Relaxation
Improving impaired mobility
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8. Creating a Successful Program
Safe exercises executed with most effective techniques
Goal should be to attain normal flexibility in the major joints
You achieve balanced flexibility by performing stretching exercises regularly and by using a variety of stretches and stretching techniques
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9. Assessing Flexibility Pgs. 145- 146 / Lab 5.1 pg. 165 - 170
Flexibility is joint specific, so there are no tests for general flexibility
Most commonly used test is the sit-and-reach test
Measurement of Joint Motion: Goniometry, Greek words for gonia (angle) and metron (measure) refers to the measurement of angles, in particular the measurement of angles created at human joints.
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10. Creating a Successful Program to Develop Flexibility pgs. 146 - 148
Applying the FITT Principle to Develop Flexibility
ACSM recommendations
Frequency: 2-3 days per week (minimum)
Intensity: Stretch to the point of mild discomfort, not pain
Time: Hold stretches for seconds, and perform 2-4 times
Type: Stretching exercise that focuses on major joints
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11. Types of Stretching Techniques pgs. 148 - 148
Static Stretching
Ballistic Stretching
Dynamic (Functional) Stretching
Proprioceptive Neuromuscular Facilitation (PNF)
Passive vs. Active Stretching
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12. Static Stretching pg. 147 Widely recommended
Stretch slowly until tension
Active / passive assistance
Hold stretch for sec.
Increase stretch a bit more (developmental stretch) 8 12

13. Ballistic Stretching pg. 147
Dynamic movement
Uses momentum
May be important for athletes
Specificity of movement 9 13

14. Ballistic Stretching pg. 147
Ballistic stretches force the limb into an extended range of motion when the muscle has not relaxed enough to enter it.
It involves fast "bouncing" movements where a double bounce is performed at the end range of movement.
Ballistic stretching should only be used by athletes who know their own limitations and with supervision by their trainer.
Ballistic stretching has been found to be hazardous towards the body. It can injure vital muscles and nerves with the sharp jerking movements. It is even possible for tissue to be ripped off the bone.
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15. Dynamic Stretching pg. 147
Stretching through movement that is exercise specific
Develop functional flexibility
Fluid movements-not jerky
Challenging 15

16. Dynamic Stretching pg. 147
Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability.
This form of stretching prepares the body for physical exertion and sports performance.
Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion.
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17. Proprioceptive Neuromuscular Facilitation (PNF) pgs. 147 - 148
Most effective
Combines methods
(active and passive)
Promotes increase in strength 11 17

18. Proprioceptive Neuromuscular Facilitation (PNF) pgs. 147 - 148
PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion.
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19. Passive vs. Active Stretching
Passive vs. Active Video Clip
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20. The Stretch Reflex Notes: ppt only
The stretch reflex (myotatic reflex) is a muscle contraction in response to stretching within the muscle. It is a monosynaptic reflex which provides automatic regulation of skeletal muscle length.
When a muscle lengthens, the muscle spindle is stretched and its nerve activity increases. This increases alpha motor neuron activity, causing the muscle fibers to contract and thus resist the stretching. A secondary set of neurons also causes the opposing muscle to relax. The reflex functions to maintain the muscle at a constant length.
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21. The Stretch Reflex Notes: ppt only / Review youtube videos
Muscle Spindles and the Golgi Tendon Organ (GTO)
Stretch Reflex
Tendon Reflex
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22. Stretch Reflex Notes: ppt only
Maintaining
stretch for 15-30
seconds will
allow the stretch
reflex to subside
and permit gains.

23. Managing Low-Back Pain pgs. 152 - 156
More than 85% of Americans experience back pain at some time in their lives
Low-back pain is the second most common ailment in the United States, headaches being number one
Estimated cost is $50 billion a year
Back pain can result from sudden traumatic injuries but is more often the result of:
Weak and inflexible muscles
Poor posture
Poor body mechanics during activities
What are the Functions of the Spine?
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24. Function/Structure of the Spine pgs. 152 - 153
Provides structural support for the body
Surrounds and protects the spinal cord
Supports body weight
Serves as attachment site for muscles, tendons, and ligaments
Allows movement of neck and back in all directions
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25. The Spinal Column pg
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26. Vertebrae and an Intervertebral Disk pg. 154
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27. Core Muscle Fitness pgs. 153 - 154
Core muscles include those in the abdomen, pelvic floor, sides of the trunk, back, buttocks, hip, and pelvis
There are 29 muscles attaching to the ribs, hips, spinal
column, and other bones in the trunk of the body
Core muscles stabilize the spine and help transfer force between the upper body and lower body
Lack of core muscle fitness can create an unstable spine and stress muscles and joints
Whole body exercises and exercises using free weights or stability balls all build core muscle fitness
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28. Major Core Muscles pg. 154
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29. Causes of Back Pain pg
Back pain can occur at any point along your spine
Any excessive stress upon the spinal column can cause injury and pain
Risk factors:
Greater than 34 years old
Degenerative diseases (arthritis or osteoporosis)
Family or personal history
Sedentary lifestyle
Underlying causes of back pain include:
Poor muscle endurance and strength
Excessive body weight
Poor posture or body position at rest
Poor posture body mechanics during activity
Previous injuries
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30. Preventing Low-Back Pain pg. 155
Maintain a healthy weight
Stop smoking
Reduce stress
Avoid sitting, standing, or working in the same position for too long
Use a supportive seat and a medium-firm mattress
Warm up thoroughly before exercising
Progress gradually when improving strength and fitness
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31. Managing Acute Back Pain pg. 155
Symptoms:
Pain
Muscle spasms
Stiffness
Inflammation
Treatment
Apply heat or cold
Over-the-counter anti-inflammatory medication (ibuprofen or naproxen)
Gentle flexibility
Bed rest
See physician if pain doesn't resolve within a short time
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32. Protecting Your Back pg. 157
An exercise program designed to increase flexibility and strengthen the legs, abdomen, and lower back can help prevent low-back pain.
When sleeping:
Lie on your side with your knees and hips bent. If you lie on your back, place a pillow under your knees.
When sitting:
Sit with your lower back slightly rounded, knees bent, and feet flat on the floor. Alternate crossing your legs or use a footrest to keep your knees higher than your hips.
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33. Protecting Your Back (cont.) pg. 157
When standing:
Keep your weight mainly on your heels with one or both knees slightly bent. Try to keep your lower back flat (not arched) by placing one foot on a stool.
When walking:
Keep your toes pointed straight ahead, your back flat, head up, and chin in.
When lifting:
Bend at the knees and hips rather than at the waist, and lift gradually using your leg muscles.
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34. Prevention and Management of Low-Back Pain pg. 156
Do low back exercises at least 3 days per week
Muscular endurance rather than strength
Don’t do spine exercises involving a full range of motion early in the morning
Regular endurance and cardiovascular exercises
Be patient and stick to your program
“No pain, no gain” doesn’t apply to back exercises
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35. Flexibility and Low-Back Health
Chapter Five
© 2013 McGraw-Hill Higher Education. All rights reserved.