1. Greg Welk Ph.D. Ron Hager Ph.D. Concept 10: Flexibility and Stretching Graphics Supplement Pages

2. Concepts of Physical Fitness - 10eConcepts of Fitness and Wellness - 3e Proprioceptive Neuromuscular Facilitation (PNF) Web 10-1 PNF stretching is an advanced stretching technique that has been shown to maximize stretching gains. In this example, the trainer has an individual perform an active contraction against resistance (Step 1). This contraction causes a reflex relaxation of the muscle that the individual is trying to stretch (hamstring). By applying a passive assist, the trainer is able to facilitate the subsequent stretching of the hamstring (Step 2). contraction passive assist Step 1 Step 2

3. Explanation of the Stretch Reflex. When a muscle is stretched (lengthened), sensory organs in the tendon send a signal to the spinal cord which causes a reflex contraction (shortening) of the muscle. This reflex restricts initial efforts at stretching; however, if the stretch is maintained for 10- 30 seconds, the stretch reflex will subside and permit gains. Web 10-2

4. Concepts of Physical Fitness - 10eConcepts of Fitness and Wellness - 3e Web 10-3 Tension in Muscles 0 10 20 30 40 50 60 70 80 90 Time Stretch 1 Stretch 2 Stretch 3 Stretch 4 Stretch 5 Changes in Muscle Tension During Stretching Tension in a muscle decreases as the stretch is held. Note that the majority of the decrease occurs in the first 15 seconds. Note also that muscle tension is reduced with subsequent stretching. This is why stretches should be held for 15-30 seconds and why multiple sets are recommended.

5. Concepts of Physical Fitness - 10eConcepts of Fitness and Wellness - 3e Common Movements Flexion Extension Abduction Adduction Rotation Web 10-4

6. Concepts of Physical Fitness - 10eConcepts of Fitness and Wellness - 3e Flexibility Exercises Upper Body Exercises Trunk Exercises Lower Body Exercises Click on the icons to see exercises that could be used to improve flexibility in different body parts Web10-5 1 2

7. Concepts of Physical Fitness - 10eConcepts of Fitness and Wellness - 3e Flexibility Exercises - Upper Body Click on icon next to each test to view a video clip Click this icon to view a text description for each stretch These materials are part of a comprehensive program called the Interactive Personal Trainer Return

8. Concepts of Physical Fitness - 10eConcepts of Fitness and Wellness - 3e Flexibility Exercises - Trunk Click on icon next to each test to view a video clip Click this icon to view a text description for each stretch These materials are part of a comprehensive program called the Interactive Personal Trainer Return

9. Concepts of Physical Fitness - 10eConcepts of Fitness and Wellness - 3e Flexibility Exercises - Lower Body (1) Click on icon next to each test to view a video clip Click this icon to view a text description for each stretch These materials are part of a comprehensive program called the Interactive Personal Trainer Return

10. Concepts of Physical Fitness - 10eConcepts of Fitness and Wellness - 3e Flexibility Exercises - Lower Body (2) Click on icon next to each test to view a video clip Click this icon to view a text description for each stretch These materials are part of a comprehensive program called the Interactive Personal Trainer Return

11. Concepts of Physical Fitness - 10eConcepts of Fitness and Wellness - 3e Fitness Self-assessments from Interactive Personal Trainer Click the icon next to each test to view a video clip Click this icon to view text descriptions for each exercise Click this icon to use the Fitness Profile program to track your results These materials are part of a comprehensive program called the Interactive Personal Trainer

12. Concepts of Physical Fitness - 10eConcepts of Fitness and Wellness - 3e Personal Fitness Profile Personal Fitness Profile (Corbin and Lindsey) Click here to Download The Personal Fitness Profile Program allows you to store your personal fitness data on the computer. The program categorizes your fitness scores according to the healthy fitness zones used in the text. The program also produces a cumulative report of your fitness. The screen shown here is only a demo. To use the program, click the Download button below, unzip the file and run the Setup utility.

13. Concept 10: Supplemental Readings Click icon to see list of references