1. Developing a Flexibility Program (Chapter 9)
PE 254

2. Flexibility
The ability of a joint to move through its full range of motion (ROM)
Important for general fitness and wellness
Static versus dynamic flexibility

3. What Determines Flexibility?
Joint structure—joints vary in direction and range of movement
Joint capsules = semielastic structures that give joints strength and stability but limit movement
Muscle elasticity and length
Collagen = white fibers that provide structure and support
Elastin = yellow fibers that are elastic and flexible
Titin = muscle filament with elastic properties

4. Muscle Elasticity and Length

5. Effect of Stretch on Connective Tissue

6. Efferent vs. Afferent
Efferent neural signals produce muscle contraction.
Afferent neural signals provide the brain with signals from the senses.

7. Sensory Innervation - Muscle Spindle

8. Sensory Innervation
Golgi Tendon Organ

9. Nervous System Activity
Stretch receptors control muscle length
If a muscle is stretched, receptors send a message to the spinal cord, which then sends a signal back to the muscle telling it to contract
A strong muscle contraction produces an opposite reflex that causes the muscle to relax
Proprioceptive neuromuscular facilitation (PNF) = a technique for stretching muscles that relies on neuromuscular reflexes to stimulate training effects

10. Types of Stretching Techniques
Static stretching = slowly stretching a muscle and holding the stretched position
Ballistic stretching = suddenly stretching a muscle through a bouncing or swinging movement (not recommended)
Proprioceptive neuromuscular facilitation = obtaining a greater training effect by using neuromuscular reflexes; for example, contracting a muscle before it is stretched 10

11. Types of Stretching Techniques
Passive stretching = muscles are stretched by force applied by an outside source
Active stretching = muscles are stretched by a contraction of the opposing muscles
Safest technique is active static stretching, with an occasional passive assist 11

12. The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt.
The athlete then contracts the stretched muscle for seconds and the partner must inhibit all movement. (The force of the contraction should be relevant to the condition of the muscle. For example, if the muscle has been injured, do not apply a maximum contraction).
The muscle group is relaxed, then immediately and cautiously pushed past its normal range of movement for about 30 seconds. Allow 30 seconds recovery before repeating the procedure times.

13. Benefits of Flexibility and Stretching Exercises
Joint health
Prevention of low-back pain and injuries
Other potential benefits:
Temporary reduction of postexercise muscle soreness, known as delayed-onset muscle soreness (DOMS)
Relief of aches and pains and muscle cramps
Improved body position and strength for sports
Maintenance of good posture and balance
Relaxation
Lifetime wellness benefits
Assessment Issues

14. Frequency of Exercise
The American College of Sports Medicine (ACSM) recommends that stretching exercises be performed a minimum of 2–3 days per week
Stretch when muscles are warm, either after a workout or after the active part of a warm-up
Do not stretch before a high-performance activity

15. Intensity and Time (Duration) of Exercise
Stretch to the point of slight tension or mild discomfort
Hold each stretch for 10–30 seconds
Do at least 4 repetitions of each exercise
Rest for 30–60 seconds between stretches

16. Flexibility Exercises
Warm up 3-5 minutes before stretching
Stretch to a point of mild tension
Exhale as you move into the stretch; remember
not to hold your breath
Prevent bouncing movement when stretching
Hold each stretch for 10 to 30 seconds
Repeat each stretch 3 to 5 times
Sample Flexibility Exercises

17. Low-Back Health Function of the spine
Provides structural support for the body
Surrounds and protects the spinal cord
Supports body weight
Serves as attachment site for muscles, tendons, ligaments
Allows movement of neck and back in all directions

18. Structure of the Spine 7 cervical vertebrae in the neck
12 thoracic vertebrae in the upper back
5 lumbar vertebrae in the lower back
9 vertebrae at the base of the spine fused into the sacrum and the coccyx (tailbone)

19. Vertebrae and Intervertebral Disk
Vertebrae consist of a body, an arch, and several bony processes
Intervertebral disks = elastic disks located between adjoining vertebrae; consist of a gel- and water-filled nucleus surrounded by fibrous rings; serve as shock absorbers
Nerve roots = base of pairs of spinal nerves that branch off the spinal cord

20. Causes of Back Pain Any movement that causes excessive stress
Risk factors:
Age greater than 34 years
Degenerative diseases
Family or personal history of back trauma
Sedentary lifestyle, overweight
Low job satisfaction, certain occupations
Low socioeconomic status
Smoking
Psychological stress or depression

21. Underlying Causes of Back Pain
Poor muscle endurance and strength
Poor posture
Poor body mechanics

22. 22

23. Preventing Low-Back Pain
Lose weight, stop smoking, and reduce emotional 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 exercise
Progress gradually when improving strength and fitness

24. Protecting Your Back

25. Protecting Your Back

26. Managing Acute Back Pain
Sudden back pain usually involves tissue injury
Symptoms: Pain, muscle spasms, stiffness, inflammation
Treatment:
Ice, then heat
OTC medication (ibuprofen or naproxen)
Moderate exercise

27. Managing Chronic Back Pain
Considered chronic if lasts longer than 3 months
Symptoms: Stabbing or shooting pain, steady ache accompanied by stiffness, pain that is localized or that radiates to other parts of the body
Treatment: Many options, including medication, exercise, physical therapy, massage, acupuncture, education, and surgery

28. Exercises for the Prevention and Management of Low-Back Pain
Do low-back exercises at least 3 days per week
Emphasize muscular endurance
Do not do full range of motion spine exercises early in the morning

29. Group Activities
PNF stretching
Sit-and-reach
V-Sit and Reach

30. Sit-and-Reach men women cm inches super > +27 > +10.5 > +30
men
women cm
inches
super
> +27
> +10.5
> +30
> +11.5
excellent
+17 to +27
+6.5 to +10.5
+21 to +30
+8.0 to +11.5
good
+6 to +16
+2.5 to +6.0
+11 to +20
+4.5 to +7.5
average
0 to +5
0 to +2.0
+1 to +10
+0.5 to +4.0
fair
-8 to -1
-3.0 to -0.5
-7 to 0
-2.5 to 0
poor
-20 to -9
-7.5 to -3.5
-15 to -8
-6.0 to -3.0
very poor
< -20
< -7.5
< -15
< -6.0