Presentation Package for Concepts of Fitness and Wellness 6e All rights reserved Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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. Concept 10 2

Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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 Concept 10

Benefits of Flexibility Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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. Concepts of Physical Fitness 6e Concept 10 3

Flexibility and Back Pain Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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 Concept 10 14

Flexibility and Back Pain Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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. Concepts of Physical Fitness 6e Concept 10 15

Facts about Flexibility Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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. Concepts of Physical Fitness 6e Concept 10 4

Factors Influencing Flexibility Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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 Concepts of Physical Fitness 6e Concept 10 5

Influence of Age on Flexibility Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com Influence of Age on Flexibility 10 20 30 40 50 60 70 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 Concept 10 6

Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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 Concept 10

Assessing Flexibility Concepts of Fitness and Wellness 6e Lab 10a info McGraw Hill - www.mhhe.com 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 Concept 10

Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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) Concepts of Physical Fitness 6e Concept 10 7

Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com Static Stretching Stretch slowly until tension Hold stretch for 10 - 30 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) Concepts of Physical Fitness 6e Concept 10 8

Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com Stretch Reflex Maintaining stretch for 10- 30 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. Concept 10

Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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. Concepts of Physical Fitness 6e Concept 10 9

Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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. Concepts of Physical Fitness 6e Concept 10 10

FIT Formula (Static Stretching) Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com FIT Formula (Static Stretching) F 3 - 7 times per week I 10% beyond normal length of muscle T 10-60 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: 10-60 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. Concepts of Physical Fitness 6e Concept 10 13

Areas Needing Stretching Concepts of Fitness and Wellness 6e Lab 10b info McGraw Hill - www.mhhe.com 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 Concepts of Physical Fitness 6e Concept 10 14

Stretching Aids / Technology Stretching ropes can make it easier to execute and hold stretches properly Concepts of Physical Fitness 6e

Stretching Precautions Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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 Concepts of Physical Fitness 6e Concept 10 15

Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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 Concept 10

Supplemental Graphics Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com Supplemental Graphics Lab Information Supplemental graphics follow slide Concept 10

Lab 10a Information Evaluating Flexibility Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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 Concept 10

Lab10b Information Planning and Logging Stretching Activity Concepts of Fitness and Wellness 6e Return to presentation McGraw Hill - www.mhhe.com 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 Concept 10

Proprioceptive Neuromuscular Facilitation (PNF) Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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. Concepts of Physical Fitness 6e Concept 10 11

PNF Stretching Technique (C.R.A.C. Method) Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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 Concepts of Physical Fitness 6e Concept 10 12

Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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 Concepts of Physical Fitness 6e Concept 10 13

Shin and Quadriceps Stretches Concepts of Fitness and Wellness 6e McGraw Hill - www.mhhe.com 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 Concepts of Physical Fitness 6e Concept 10 14