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    Flexibility

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    allytubisha
    This document discusses flexibility and stretching. It defines flexibility as the range of motion at a joint, which can be affected by many factors. The benefits of flexibility training include maintaining joint mobility, reducing stress on joints, and preventing injuries. The document describes different stretching techniques like static, ballistic, and PNF stretching and provides guidelines for an effective stretching routine.

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    Flexibility

    Uploaded by

    allytubisha
    4 views17 pages
    This document discusses flexibility and stretching. It defines flexibility as the range of motion at a joint, which can be affected by many factors. The benefits of flexibility training include maintaining joint mobility, reducing stress on joints, and preventing injuries. The document describes different stretching techniques like static, ballistic, and PNF stretching and provides guidelines for an effective stretching routine.

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    © © All Rights Reserved

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    This document discusses flexibility and stretching. It defines flexibility as the range of motion at a joint, which can be affected by many factors. The benefits of flexibility training include maintaining joint mobility, reducing stress on joints, and preventing injuries. The document describes different stretching techniques like static, ballistic, and PNF stretching and provides guidelines for an effective stretching routine.

    Copyright:

    © All Rights Reserved
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    4 views17 pages

    Flexibility

    Uploaded by

    allytubisha
    This document discusses flexibility and stretching. It defines flexibility as the range of motion at a joint, which can be affected by many factors. The benefits of flexibility training include maintaining joint mobility, reducing stress on joints, and preventing injuries. The document describes different stretching techniques like static, ballistic, and PNF stretching and provides guidelines for an effective stretching routine.

    Copyright:

    © All Rights Reserved
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    of 17

    Flexibility

    KIN 325
    1. Definition

    Flexibility: Is the range of motion that can


    be elicited at a particular joint or group
    of joints

     Range of motion is highly specific; it


    differs between joints

     Also varies between people due to:

    • genetics and gender


    • physical activity level
    • joint structure
    • age
    • tissue injury
    • adipose tissue
    • body temperature

    2. The benefits of a flexibility training program

    • Maintain good joint mobility, allowing for


    proper body mechanics
    • Reduce mechanical stress within the joints
    • Muscular relaxation
    • Relief of muscular cramps
    • Increase resistance to muscle injury
    • Improve and maintain good postural alignment
    • Prevent low-back and other spinal column problems
    3. Connective Tissue: a limiting factor for
    flexibility

     Joint capsule and associated ligaments contribute


    approximately 47% to restriction of ROM; muscles contribute
    41%, the tendons 10%, and skin 2%

     Stretching exercises help to cause minor distensions in


    connective tissue and summation of these small changes can
    improves ROM

     Increase in stretch tolerance


    4. Sensory Receptors Related to Stretching
    a. Muscle spindles
    Primary stretch receptors in muscle, encased in a spindle-shaped
    capsule which is attached at both ends to the muscle fibers
    b. Golgi tendon organs

    Located at the muscle-tendon junction, not within the tendon.


    Main function is to monitor muscle tension
    5. Stretching methods

    a. Ballistic stretching

    • Associated with bobbing or bouncing. Fast, dynamic


    stretches.

    Advantages:

    • Develops dynamic flexibility


    • Permits specificity of training

     Disadvantages

    • Quick stretch allows little time for adaptation. Permanent


    lengthening is most effectively achieved by lower force, longer
    duration stretches

    • Fast stretches create high tensile forces. Can result in injury


    or muscle soreness

    • Might elicit the stretch reflex. Causes muscle contraction,


    b. Static stretching

    • a static position held for a period of time

    Advantages:

    • muscle soreness minimized


    • injury risk minimized
    • more effective than ballistic stretching for increasing
    ROM

    Disadvantages:

    • Not specific to many movements where dynamic


    flexibility is required
    c. Proprioceptive Neuromuscular Facilitation (PNF)

     Incorporates various combinations of relaxation and


    contraction periods for the muscles being stretched

     The theory is that a simple reflex, initiated by the Golgi


    tendon organs during the contraction phase, will cause
    the muscle to relax more and offer less resistance to
    the stretch

     Contract-relax method - autogenic inhibition

     A variation of this method is the contract relax with


    agonist contraction (CRAC) technique – also
    incorporates reciprocal inhibition
    Advantages:

     Most research shows this method produces the largest gains


    in flexibility

     Also develops strength in the muscle as large forces are


    developed when the muscle is isometrically contracted in
    stretched position

    Disadvantages

     Elicits the most discomfort


     DOMS can result
     Greater risk of injury than with static stretching
     Usually requires a partner
     Not recommended for patients with CVD, as blood pressure
    might rise too high
    6. Exercise Prescription

    Mode: static or PNF

    Frequency: at least 3 days per week

    Intensity: to point of discomfort, not pain

    Duration: 10 to 30 seconds each stretch

    Repetition: 3 to 5 for each stretch

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