1. Flexibility AKA - ROM Labette Community College PE 116 Property of HHPR Department-PSU

2. Review Questions What were the two A#1 reasons regular, chronic exercise enthusiasts give for continuing their active lifestyles? What are the two ways we can determine exercise intensity?? The FITT Principle of exercise prescription stands for???

4. One of our 5 “Health-Related” Components of Physical Fitness  Flexibility along with…  C-V/C-R Aerobic Endurance  Muscular Strength  Muscular Endurance  Body Composition

5. Introduction to Flexibility What is Flexibility?What is Flexibility? The ability of a joint to move through it’s range of motion (ROM)The ability of a joint to move through it’s range of motion (ROM) Healthy flexibility requires chronic PA that exercises your bones, joints, ligaments, surrounding tissues, nervous system, but most importantly your muscles!Healthy flexibility requires chronic PA that exercises your bones, joints, ligaments, surrounding tissues, nervous system, but most importantly your muscles! From NSCA Essentials of Strength Training and Conditioning

6. Health Benefits of Flexibility and Stretching Exercises  Protection against low-back pain and injuries  Improves circulation  Reduction of post-exercise muscle soreness  Potential relief of aches and pains  Improved body posture & joint health  Relaxation & stress reduction  Rehabilitation from injury & surgery  Other? From ACSM

7. Intro to Flexibility 3 important traits of muscles… they can…3 important traits of muscles… they can…  Contract – force-production to perform W  Relax - ability to stretch & increase in length …& have…  Elasticity - the ability to return to resting length Flexibility is highly adaptable, and is increased through stretching exercises and PA… or…Flexibility is highly adaptable, and is increased through stretching exercises and PA… or… Decreases and we become less flexible with either age? Or disuse?? Which is more critical???Decreases and we become less flexible with either age? Or disuse?? Which is more critical??? Exercise principle of disuse / reversibilityExercise principle of disuse / reversibility From ACSM and NSCA

8. Types of Flexibility? StaticStatic The ability to assume and maintain an extended position (Ex – sitting toe touch). This depends on the structure of the joint and the tightness of the muscles, tendons, and ligaments (gently stretch, hold at the point of mild discomfort, be sure to breathe and then relax) DynamicDynamic The ability to move a joint through a range of motion (Ex – rotate/twist body). This depends on static flexibility as well as strength, coordination, and resistance to movement (uses more ballistic movement and stretches) From NSCA Essentials of Strength Training and Conditioning

9. Types of Flexibility cont. Partner Assisted -ROM is increased by having a partner add resistance with their body weight -Maturity level? -Injury potential?? Proprioceptive Neuromuscular Facilitation -Simply called PNF -Stretch –counter contraction- stretch -Ex. stretch hamstring- contract and hold10-30 secs and then re-stretch the muscle From NSCA Essentials of Strength Training and Conditioning

10. ACSM 2011 GUIDELINES 1) Do flexibility exercises 2-3 times/week 2) Hold 10-30 secs at the point of tightness or slight discomfort 3) Repeat 2-4 times 4) Accumulate 60 secs per stretch 5) Stretching is most effective if the muscle is warm. So…

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

12. What Determines Flexibility? 2) Muscle Elasticity and Length  Muscle tissue is key to developing flexibility because it can be lengthened if regularly stretched  The connective tissue that surrounds muscle is elastic, and it will lengthen if gently and regularly stretched

13. What Determines Flexibility? 3) Nervous System Activity  Muscles contain stretch receptors that control their length  Myostatic Refex- If a muscle is stretched suddenly, stretch receptors send signals to the spinal cord, which then sends a signal back to the same muscle, causing it to contract  Ex. Students nodding off… head jerk … in other classes

14. Assessing Flexibility Flexibility is joint specificFlexibility is joint specific No one specific test measures general flexibilityNo one specific test measures general flexibility “Sit-and-reach” test is normally used (PSU)“Sit-and-reach” test is normally used (PSU)Sit-and-reach The Sit-and-reach measures flexibility of muscles in the lower back and hamstringsThe Sit-and-reach measures flexibility of muscles in the lower back and hamstrings Field test would be to:Field test would be to: - Touch finger tips to ground… - Touch fists - Touch palms - Elbows?

15. Flexibility Field Tests : ) Please stand up and try… Field test #1:Field test #1: - Touch fingers behind your back - Dominant vs non-dominant side? - One side… both sides… neither side? Field test #2:Field test #2: - Touch finger tips to ground… - Touch fists - Touch palms - Elbows - Elbows

16. Physical Activity Improves Flexibility Hundreds of exercises and HHPR fitness classes can improve flexibility (try a new class)Hundreds of exercises and HHPR fitness classes can improve flexibility (try a new class) Include PA & exercises that work all the major joints of the bodyInclude PA & exercises that work all the major joints of the body Search reputable texts and “web” sitesSearch reputable texts and “web” sites Use correct technique for each stretch to help reduce the chance for muscle or joint injuryUse correct technique for each stretch to help reduce the chance for muscle or joint injury

18. Contraindicated Stretches or No-No’s What stretches would be safer?

19. Common Questions Is stretching the same as “warming up?”Is stretching the same as “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?

20. Summary Flexibility is highly adaptable and joint specificFlexibility is highly adaptable and joint specific Benefits include reducing the risk of injury and preventing abnormal stresses that lead to joint deteriorations (ex. chronic neck and back pain)Benefits include reducing the risk of injury and preventing abnormal stresses that lead to joint deteriorations (ex. chronic neck and back pain) Range of motion can be limited by joint injury, structure, muscle elasticity, and activity levelRange of motion can be limited by joint injury, structure, muscle elasticity, and activity level Developing flexibility depends on stretching the elastic tissues within muscles and joints using a designed ROM program (vs just daily tasks)Developing flexibility depends on stretching the elastic tissues within muscles and joints using a designed ROM program (vs just daily tasks)

21. Attendance Questions (use full name/s & date) How does static and dynamic stretching differ? (“it’s like de ja vue all over again” Famous quote by ???) Identify 3 determinates of flexibility? Which can you control? Which can you not?? --- *Be sure to study & answer the midterm study questions that follow…

22. Midterm Study Questions 1- Flexibility is synonymous with ________? 2- Flexibility typically reduces as we reach middle age and older. The major reason is ________? 3- What type of flexibility training is adequate for the majority of typical physically active adults? 4- Identify the 3 major determinates of flexibility? 5- T or F Stretching is the best and fastest way to safely warm up the skeletal and cardiac muscles prior to physical activity!

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