1. Chapter 5 Isn't stretching just for competitive sports? Developing Flexibility

2. Flexibility  The ability of a joint to move freely through its full range of motion. Crazy Flexibility Crazy Flexibility – video of abnormal flexibility  Not what we is meant by full range of motion.

3. Factors Affecting Flexibility Anatomical (Structural) Factors  Shape of bones  Connective tissue – ligaments & cartilage (joint capsule) (47%)  Muscle (41%)  Tendons (10%)  Skin (2%) *As you can see the muscles are a major factor in your flexibility and you can drastically change their ability to stretch more. Ligaments and cartilage should not change in structure.

4. Stretch Reflex Stretch Reflex – Knee TapKnee Tap  Involuntary contraction of a muscle due to rapid stretching of that muscle.  So that’s why my leg jerks when the Dr. taps my knee.  Helps prevent muscle and tendon damage.  The reason muscle stretching must last long enough for the stretch reflex to release.

5. Benefits of Flexibility 1. Healthy joints - Keeps joints lubricated. 2. Enhanced ability to move freely and easily - enhancing athletic performance. 3. Stretching during warm-up decreases the risk of injury. 4. Reversal of age-related decline in flexibility. 5. Improved posture and appearance. 6. Helps prevent lower back problems. 7. It feels good.

6. Preventing Lower Back Pain 1. See Figure 2 and Table 1 (pg. 114) 2. Guide to why strong and flexible muscles in the hip/lower back region will help decrease the changes of lower back pain. Preventing Poor Posture 1. Review this section. 2. Lock at Laboratory 1 to evaluate your posture.

7. Evaluating Flexibility  Is not joint specific. Flexibility is muscle specific.  You are trying to improve/test the flexibility in a muscle. Example; your right shoulder may have more range of motion than your left shoulder because those muscles are more flexible. 1. Sit & Reach Test Sit & Reach Test 2. Running Flexibility Test Running Flexibility Test 3. Shoulder Flexibility Test Shoulder Flexibility Test  These are just a few of the Self Tests that are available.

8. Designing a Flexibility Program  Evaluate your flexibility so you can set goals.  Dynamic, ballistic, static, or PNF. Dynamic and Ballistic Stretching  Range of motion that is achieved through moving a limb to its limits in a quick fashion.  Associated with increased muscle soreness and the stretch reflex.  Used more in athletic competition. Not recommended for personal fitness programs due to risk of injury. Static Stretching  Range of motion that is achieved through slow controlled stretching.  Most commonly used and recommended type.

9. PNF Stretching PNF Stretching or PNF: Partner- Assisted StretchingPNF: Partner- Assisted Stretching  Proprioceptive neuromuscular facilitation (PNF) uses the nervous and muscular systems to facilitate stretching.  PNF utilizes the inverse stretch reflex to relax the target muscle.  PNF stretch: perform a 10-30 second static stretch, then contract the muscle for 6 seconds to produce fatigue, and then relax while a partner stretches your limb for 10- 30 seconds.  For safety be sensitive to your partner’s needs and flexibility level.

10. Guidelines of Flexibility Development  Frequency – 2 to 3 days a week (up to 7 days if possible).  Intensity – slightly beyond the normal range of motion to the point of tension.  Time – 10 to 30 second static hold, 10 – 30 minutes each session.  Repetitions – at least 4 sustained stretches for each muscle group. Stretch 1 Stretch 2 Stretch 3 & 4Stretch 1Stretch 2 Stretch 3 & 4

11. Tips for Developing Flexibility  Warm up before stretching  After warm-up, stretch to prepare for activity  Stretch for flexibility during cool-down  Stop at the point of tension, not pain  Stretch slowly and evenly  Try to consciously relax  Maintain regular breathing  Don’t bounce  Strive for muscle balance.

12. Take Action  Incorporate stretching before and after exercising.  While studying or reading the morning paper, sit on the floor and stretch.  While on the phone, stand and stretch.  If you have a desk job, take a 5-minute stretch break every hour.  After every hour of computer use, take a 5- minute stretch break.  While watching TV, stretch during commercials.