1. Presentation Package for Concepts of Fitness and Wellness 6e
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Concepts of Fitness and Wellness 6e
McGraw Hill -
Presentation Package for Concepts of Fitness and Wellness 6e
Section III: Concept 10:
Flexibility and Stretching
Anatomical graphics from:
Essentials of Human Anatomy and Physiology
McGraw-Hill, 1998
This lecture will cover the topic of flexibility and describe the stretching techniques needed to improve it.
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2. Concepts of Fitness and Wellness 6e
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Flexibility Activity
Flexibility is an important but often neglected part of an exercise program
The importance of flexibility for health and well-being becomes more important with age
This shows the position of flexibility exercise within the physical activity pyramid.
Concepts of Physical Fitness 6e
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3. Benefits of Flexibility
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Benefits of Flexibility
Freedom of movement
Decreased risk of back pain
Decreased risk of injury
Improved athletic performance
Flexibility is one of the important dimensions of health related but less is known about the specific amount of flexibility needed for good health. Some of the benefits include:
- increased range of motion (freedom of movement)
- decreased risk of back pain (hamstring flexibility is related to low back pain)
- reduced risk of injury (if done correctly)
- increased athletic performance in certain sports(track, swimming, gymnastics are good examples)
The example of a gymnast on the slide is good for discussino. Flexibility is needed for gymnastics but the extreme ranges of motion that they use can actually predispose them to back pain. It is a good example of the fact that more is not necessarily better.
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4. Flexibility and Back Pain
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Flexibility and Back Pain
Short and tight muscles cause poor posture which leads to back pain
A main cause of lumbar lordosis is weak abdominals and short hip flexors. Abdominals can be strengthened through regular use of curl ups or other similar exercise but stretching the hip flexors is equally important.
Concepts of Physical Fitness 6e
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5. Flexibility and Back Pain
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Flexibility and Back Pain
Long and strong muscles keep the body in good alignment and reduce risk of back pain
Strong abdominals and flexible hip flexors keep the pelvis neutral and the body in proper allignment.
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6. Facts about Flexibility
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Facts about Flexibility
Flexibility is joint specific
Flexibility is enhanced if body is warm
Flexibility is considered "joint specific". This means that good flexibility in one joint does not necessarily imply good flexibility in another joint. Flexibility is enhanced if the body is warm. For this reason it is generally best to perform stretching AFTER a good cardiovascular warm-up. There are others who would recommend stretching before any activity but to improve flexibility it is best to stretch when the body is warm.
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7. Factors Influencing Flexibility
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Factors Influencing Flexibility
Anatomy
Gender
Age
Race
There are several factors which can influence flexibility
Anatomical considerations:
- type of joint (ex. ball and socket vs. hinge)
- amount of muscle or fat (both can restrict movement)
- elasticity of muscles, tendons, and ligaments
Gender (females tend to be more flexible than males)
- possibly related to bone structure
- possibly related to choice of physical activities
Age (decreases with age)
- atrophy of muscle (replaced with fibrous tissue)
- possibly related to decrease in activity with age
Race
- Middle easterners and Indians tend to be more hypermobile
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8. Influence of Age on Flexibility
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Influence of Age on Flexibility F L E X I B T Y
FLEXIBILITY
PHYSICAL ACTIVITY
AGE (years)
ACTIVITY
This diagram shows a hypothetical pattern for changes in flexibility with age. Flexibility typically decreases when children are young but increases as they move beyond pubescence. Flexibility peaks in the mid 20's and then begins to decrease as the connective tissue is replaced with more fibrous tissues.
The pattern of activity in the lifespan follows a very similar pattern. Thus, it may be that the decrease in flexibility seen with age is more related to the corresponding decrease in activity. The old adage "use it or lose it" definitely applies with respect to flexibility. Therefore, to maintain flexibility it is important to remain active throughout life.
Concepts of Physical Fitness 6e
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9. Concepts of Fitness and Wellness 6e
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Common Movements
Flexion
Extension
Abduction
Adduction
Rotation
This slide shows the common movements. Review these and other movements as well as basic anatomy so that students can better understand the physiological basis of stretching.
Concepts of Physical Fitness 6e
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10. Assessing Flexibility
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Lab 10a info
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Assessing Flexibility
Make sure that you are warmed up prior to testing.
Follow the instructions as close as possible since the best use of the results is to compare scores over time.
Follow these procedures to ensure accurate results on flexibility assessments.
Concepts of Physical Fitness 6e
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11. Concepts of Fitness and Wellness 6e
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Types of Stretching
Static
Ballistic
There are a variety of different stretching techniques:
Static stretching involves holding a position of stretch for a specified length of time. Ballistic stretching (dynamic) involves rapid movements of body through ROM. Because static stretching is done slowly it is much safer than ballistic stretching. (a demonstration using a rubber band provides an effective analogy to illustrate the dangers of ballistic stretching)
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12. Concepts of Fitness and Wellness 6e
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Static Stretching
Stretch slowly until tension
Hold stretch for sec.
Relax the muscle
Increase stretch a bit more (developmental stretch)
Review the steps for proper stretching: Stress the importance of holding the stretch for a sustained period of time instead of rushing from exercise to exercise.
When a muscle is stretched it is in a lengthened state. The muscle senses the stretch and initially tries to make the muscle contract/shorten (stretch reflex). By holding the stretch for a sustained period of time the reflex subsides and the muscle can be put on stretch. The developmental phase of the stretch helps to increase flexibility beyond previous limits.
For additional information on stretching see: Bob Anderson, Stretching (1984)
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13. Concepts of Fitness and Wellness 6e
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Stretch Reflex
Maintaining stretch for seconds will allow the stretch reflex to subside and permit gains.
This slide illustrates the mechanism of the stretch reflex.
It is important for students to understand this reflex so they learn to hold stretches for the correct duration.
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14. Concepts of Fitness and Wellness 6e
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Ballistic Stretching
Dynamic movement
Specificity of movement
Ballistic stretching involves dynamic movements of the body. It may be helpful for athletes in certain sports since the dynamic nature of the movements may more closely reproduce the natural movements of the activity.(ex. swimming, gymnastics etc....)
Ballistic stretching, however, is not recommended for the average person seeking to improve their flexibility.
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15. Concepts of Fitness and Wellness 6e
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Methods of Stretching
Active stretching
Passive stretching
Proprioceptive neuromuscular facilitation
Click for more info
Both types of stretching (static and ballistic) can be further classified into active or passive dimensions. An active stretch implies that the stretch is imposed by the active contraction of the opposing (antagonist) muscle group. A passive stretch implies that the stretch is opposed by an an outside force (partner, gravity etc..) PNF is an advanced stretching technique that involves the manipulation of several stretch reflexes to enhance the overall stretch.
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16. FIT Formula (Static Stretching)
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FIT Formula (Static Stretching)
F times per week
I 10% beyond normal length of muscle
T seconds
The FIT formula for static stretching is as follows:
Frequency: at least 3x per week but can be every day
Intensity: about 10% beyond normal range of motion
Time: seconds per stretch
Since flexibility is joint specific it is important to stretch different muscle groups (book provides sample routine). Flexibility is related closely with muscular fitness. A good rule of thumb is to stretch what you strengthen and strengthen what you stretch.
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17. Areas Needing Stretching
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Lab 10b info
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Areas Needing Stretching
Hamstrings
Inner thigh
Calf
Hip flexors
Lower back
Chest / shoulders
In Lab 10b, you will can plan a stretching program to address your personal needs
These are some common areas that need stretching. At this point in the lecture it is often effective to demonstrate some good stretches for each of these muscle groups. If time and facilities permit, have the students do the exercises as you or a student demonstrates them.
See “On the Web”10-5 for examples of stretches
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18. Stretching Aids / Technology
Stretching ropes can make it easier to execute and hold stretches properly
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19. Stretching Precautions
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Stretching Precautions
Don't force stretch to the point of pain
Choose safe exercises
Avoid overstretching weak muscles
Use good technique
Go over precautions for stretching:
1. Don't stretch until you feel pain. You should perceive tension but not pain
2. Choose "safe" exercises. Some exercises are more harmful than beneficial (give examples, but more time can be devoted to "Bad Exercises" in a separate lecture).
3. Avoid overstretching weak muscles. Remember to stretch what you strengthen and strengthen what you stretch.
See samples of good stretching technique
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20. Concepts of Fitness and Wellness 6e
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Web Resources
“On the Web” pages for Concept
Online Learning Center
This page provides active hyperlinks if the computer is connected to the Internet.
Concepts of Physical Fitness 6e
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21. Supplemental Graphics
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Supplemental Graphics
Lab Information
Supplemental graphics follow slide
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22. Lab 10a Information Evaluating Flexibility
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Lab 10a Information Evaluating Flexibility
Return to presentation
Perform each of the stretches in the lab (Be sure to check left and right separately
Complete ratings and then evaluate your personal flexibility needs according to your results.
Lab information
Concepts of Physical Fitness 6e
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23. Lab10b Information Planning and Logging Stretching Activity
Concepts of Fitness and Wellness 6e
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Lab10b Information Planning and Logging Stretching Activity
Set goals for doing specific stretches during the week
Monitor progress using logging charts
Lab information
Concepts of Physical Fitness 6e
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24. Proprioceptive Neuromuscular Facilitation (PNF)
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Proprioceptive Neuromuscular Facilitation (PNF)
Combines (active and passive) methods
Most effective method for improving flexibility
Promotes increase in strength
Discuss the benefits of PNF stretching.
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25. PNF Stretching Technique (C.R.A.C. Method)
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PNF Stretching Technique (C.R.A.C. Method)
Contract agonist isometrically
Relax muscle for a few seconds
Contract the antagonist for 15 seconds
Relax
Demonstrate PNF technique if desired. This concept can be confusing to students and can be skipped over if desired. The important points are for students to understand static and ballistic stretching and to understand the difference between active and passive stretches.
See “On the Web”10-1
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26. Concepts of Fitness and Wellness 6e
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Hamstring Stretches
BAD
BAD
GOOD
Many people perform the standing toe touch or the bar stretch in order to either stretch their low back or to stretch out the hamstrings. Both exercises are harmful on the knees because they usually get put into a hyperflexed position. The standing toe touch is also bad on the back because of the hyperflexion in the low back.
A better exercise for stretching the low back is the leg hug . A better exercise for stretching the hamstrings is the back saver hamstring stretch. In this position, the gravitational forces are not at play and the person can safely stretch the hamstrings.
Standing Toe Touch
Bar Stretch
Back Saver Hamstring Stretch
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27. Shin and Quadriceps Stretches
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Shin and Quadriceps Stretches
Return to presentation
BAD
GOOD
GOOD
Many people perform the standing shin and quad stretch but it is not a very safe or efficient way to stretch these muscles. In the standing position, the knee is hyperflexed and can even be excessively rotated if the person has trouble balancing.
The kneeling shin stretch and the hip and thigh stretcher are much safer and more effective ways of stretching these muscles. By kneeling on the ground the gravitational forces are greatly reduced and there is less stress on the knee because it is not hyperflexed.
Shin Stretch
Quad Stretch
Standing Stretch
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