Do Now  List as many reasons you can think of as to why flexibility is an important components of health related fitness

CHAPTER SIX FLEXIBILITY The rubber band theory applies to each of us; we will be no good until stretched.

Objectives  How is joint movement limited?  Why is flexibility important?  What is the difference between static stretching and dynamic stretching?

Chapter 6 Vocabulary point at which 2 bones come together strong, fibrous tissue which attaches one bone to another meaty tissue surrounding bones soft tissues that anchor muscles to bones slowly moving a muscle to its stretching point and holding the position for 15 seconds stretching done in continuous, slow, and controlled manner joint — ligament — muscle — tendon — static stretching — dynamic stretching —

Vocabulary stretching that involves bobbing, bouncing or jerky movements which use the body's momentum form of stretching in which a partner pushes the body beyond the initial limit isostatic stretching — ballistic stretching —

What Is Flexibility?  The ability to move body joints through a full range of motion.

Joints of the Human Body  Point at which 2 bones come together  Types  Pivot-permits a rotating motion (neck)  Gliding-allows bones to slide over one another (wrist and ankle)  Hinge-permit a back and forth motion (elbow, knee)  Ball and socket-allows movement in many different directions (hip and shoulder)

Examples of Types of Joints

Joint Movement  Direction is limited by bone structure and can’t be modified  Range of motion is limited by soft tissue and is modifiable through flexibility exercises

What Limits Flexibility?  Ligament — strong fibrous tissue that attaches one bone to another  Muscle — meaty tissue surrounding bones  Tendon — anchors muscle to bone

Why Is Flexibility Important?  To Live a healthy and functional life  Loss of flexibility occurs gradually

Why Is Flexibility Important?  Needed in daily living  Reduces chance of injury-a lack of flexibility can result in joint or muscle injury during exercise or daily activities  Prevent post pain exercise –by warming-up and cooling-down sessions  Increases capacity of joint to move  Helps relieve muscle soreness-relaxes tense muscles

Why Is Flexibility Important?  Helps reduce chance of developing low back pain- reduces aches and prevents low back problems in adulthood  Helps relax muscle tightness from injury, fatigue, and emotional tension

Safety Precautions and Injury Prevention Avoid ballistic stretchingAvoid ballistic stretching Avoid Using partnersAvoid Using partners Avoid increasing drastically (must be gradually)Avoid increasing drastically (must be gradually) Avoid imitating stretching ability of othersAvoid imitating stretching ability of others Stretch all major muscle groups to include opposing muscle groupsStretch all major muscle groups to include opposing muscle groups Include flexibility with cardio and muscular strength and endurance programs to avoid muscle imbalanceInclude flexibility with cardio and muscular strength and endurance programs to avoid muscle imbalance

Harmful Stretching Positions *Head circles *Arm circles *Plow *Sitting Quadriceps stretch *Four-count toe touch *Hurdle stretch *Deep knee bends

Types of Stretches  Static  Involves slowly moving the muscles to its stretching point & holding this position for seconds  Dynamic  Similar to static, is done in continuous, slow & controlled manner

Types of streches  Ballistic  Involves bobbing, bouncing or jerky movements that use the body's momentum  Sometimes harmful because you exceed the muscles stretching point  Prioceptive Neuromuscular Facilitation (PNF)  Based on contract & relax techniques  Require the help of another person

Principle of Specificity  Stretching exercises will improve flexibility only in joints exercised  Flexibility is specific to each: 1. Individual 2. Joint 3. Sport

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Chapter 7

Chapter 7 Vocabulary caused by pressure of blood on an artery wall; corresponds to heart beat heart rate just after waking in the morning, before getting out of bed heart rate after exercise measure of blood force against the walls of the arteries condition in which fatty deposits build up on inner walls of arteries, causing narrowing of the arterial passageway pulse — resting heart rate — recovery heart rate — blood pressure — atherosclerosis —

Vocabulary heart rate that should not be exceeded during exercise; found by subtracting one's age from to 90 percent of the maximum heart rate; results in greatest cardiovascular benefits from exercise “with oxygen;” term refers to energy- producing biochemical pathways in cells that use oxygen to produce energy “without oxygen;” term refers to energy producing biochemical pathways in cells that do not require oxygen to produce energy maximum heart rate— target heart rate— aerobic— anaerobic—

A. Respiratory System A. Lungs A. Increase need for oxygen B. Cardiovascular System A. Heart, blood, and blood vessels A. Increase in heart rate

 Holds up to ~ 12 pints blood  Chambers of the heart (Left ventricle forces blood through arteries, Right pumps returning blood to lungs

Why Is Cardiovascular Fitness Important?  Increases energy level  Look good  Ability to provide oxygen continuously to working muscles over an extended time

Monitoring the Heart  Heart rate is affected by  position  activity level activity level  body size

Taking Pulse/ Resting Heart Rate/ Recovery Heart Rate Pulse – pressure of the blood on the artery wall, corresponding to your heart beat

Taking pulse – wrist and neck

Elderly ~ 50 – 65 BPM Adult Males ~ 70 BPM Adult Females ~ BPM Children ~ 100 BPM Newborns ~ 140 BPM

The measure of force against the walls of the arteries Normal Range:

Blood Pressure  One hour  60 BPM times 60 mins = 3600 beats  80 BPM times 60 mins = 4800 beat Difference of 1200 beats  One day  60 BPM times 1440 mins = beats  80 BPM times 1440 mins = beats Difference of 28800

Blood Pressure Recommendations Blood Pressure Category Systolic mm Hg (upper #) Diastolic mm Hg (lower #) Normalless than 120andless than 80 Prehypertension120 – 139or80 – 89 High Blood Pressure (Hypertension) Stage – 159or90 – 99 High Blood Pressure (Hypertension) Stage or higheror100 or higher Hypertensive Crisis Hypertensive Crisis (Emergency care needed) Higher than 180orHigher than 110

Resting Heart Rate  Should be taken in the morning before getting out of bed  While in a sitting or lying position  AHA has established that between 60 – 100 BPM are normal  However, people with RHR over 70 have a greater risk of heart attacks

 The amount of time it takes your heart to return to a normal rate  Should drop to ~120 BPM in 5 minutes after the workout session  Then ~100 BPM in 10 minutes

TARGET HEART RATE (THR) THR zone - to obtain greatest cardiovascular benefits THR is a desired level of intensity Two formulas to determine THR range Percent of Maximum heart rate (60% to 90 %)

Maximum Heart Rate  220 – your age= Max Heart Rate  220 – 16= 204 beats per minute

Target Heart Rate Formula Safe Low End (220-age) x 60% = Lower Limit (220-16) x 60% = Lower Limit (204) x 60 % = Lower Limit 122.4

Target Heart Rate Formula Safe High End (220-age) x 90% = Upper Limit (220-16) x 90% = Upper Limit (204) x 90 % = Upper Limit 183.6

Heart Rate Reserve Percent of Heart Rate Reserve- most accurate, takes into account resting heart ratePercent of Heart Rate Reserve- most accurate, takes into account resting heart rate Exercise HR = % of target intensity (HR max – HR rest ) + Hr rest For example: Target intensity 70 % HRR for a person with HR max 201 bpm and HR rest 50 bpm Exercise HR= 70% (201-50=151) + 50 Exercise HR=155 bpm

BENEFITS OF CARDIOVASCULAR FITNESS Strengthens heart Reduces atherosclerosis Less prone to heart disease Muscles do not tire as easily due to receiving O2

 ~40% of Americans die from it each year  The way you live now will effect the way your body is years from now  Clots (Thrombosis) cause:  Heart attacks  Strokes

 Risk Factors  Inactivity  Obesity  High Blood Pressure  High Levels of Cholesterol  Stress & Tension  Smoking  Sex of Individual  Heredity  Age CONTROLLABLE!

Summarizer  On a small sheet of paper complete the following  3- List 3 benefits of Cardiovascular fitness  2- List 2 places to take pulse on your body  1- List 1 way to avoid cardiovascular disease (Risk Factor)