Chapter 6 – Flexibility and Low-Back Fitness Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Factors Affecting Flexibility ______________________ Connective tissue Injury and Disease Gender Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

_________________________ Improve performance ____________________________ Improve posture ___________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

___________________________ For activities in which joints move through the full range of motion stretching may improve performance Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Improved performance __________________________________________________________________________ Such as lifting a back pack, backing the car up, hanging a picture Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

__________________________ There is no evidence to support stretching(as part of a warm up) before an exercise session reduces muscle soreness and the risk of injury __________________________________________________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

_________________________ _______________________________________________________________________________________________________________ Loss of flexibility in the hips and ankles increases the risk of falling Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

________________________ __________________________________________________________________________ For people 40 and older there is a strong association between trunk flexibility and arterial stiffening. The more flexible people had more elastic arteries. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Assessing Flexibility How is it tested? There is no single test to assess flexibility it is specific to each joint How flexible should I be? Achieve and maintain normal range of motion in all major joints Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Flexibility Program Training Techniques ____________________________________ __________________________________________________________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

_________________________ __________________________________________________________________________ Hold the stretch for 15-60 seconds Repeat the stretch four or more times Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Static stretching Active stretching comes from contraction of the muscle group opposite of those being stretched __________________________________________________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

_______________________ ______________________________________________________________________________________________________________ ____________________________________ Greater potential for injury Benefits athletes involved in ballistic movements such as lunging, throwing, batting or kicking Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

________________________ ________________________________________________________________________ Requires muscular strength and endurance to complete safely with good form Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. ________________ Proprioceptive neuromuscular facilitation __________________________________________________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. PNF Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 6-2 Comparison of stretching techniques Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. FITT Frequency At least 3-4 times a week Intensity Slight tightness or mild tightness Time 10-15 minutes 15-60 seconds per stretch Type Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. FITT Type Perform a stretch for each major muscle/tendon group or joint: neck, shoulders, upper and lower back, pelvis, hips, and legs Warm-up and cool-down Always Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Flexibility and Training Principles Warm-up and cool-down Specificity Progressive overload Reversibility Is yoga a way to increase flexibility? Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Benefits of yoga __________________________________________________________________________ For more information: http:nccam.nih.gov/health/yoga Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 6-5 The spine Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

____________________________ __________________________________ Upper body bend and twist Attachments for muscles _____________________________________ Absorbs impact ____________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Causes of Low Back Pain _________________ Poor posture Inactivity __________________________________ Fatigue _____________ Smoking ________________ Weak back and hamstring muscles Disease Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Standing Hold your head and neck erect Shoulders back Chest forward Pelvis straight Proper footwear Change positions often Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Walking Maintain good standing posture Keep eyes looking 10-20 feet ahead Arms bent, proper arm swing Heel strike and roll through Proper stride length Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Sitting Back straight, shoulders back Buttocks touching back of chair Body weight evenly distributed Knees bent at right angles Change sitting positions often Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Lifting Don’t lift beyond limits. Use proper techniques. Lift with legs. Maintain structure of the spine. Carry items close to your body. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. How to Lift Objects Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Carrying Backpacks Packs on wheels Choose lightweight backs Wide and padded shoulder straps Weight distributed correctly Maintain good walking and standing posture Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Sleeping Maintain natural curve in spine Pillow under your head Choose correct mattress firmness - a medium firm mattress is recommended Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 6-7 Recommended sitting posture and computer placement Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Management of Back Pain Rest for a few days Take a safe dose of acetaminophen or nonsteroidal anti-inflammatory drug such as ibuprofen Use hot or cold packs Gradually get back to usual activities See your physician if pain is severe or accompanied by other symptoms Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.