1. Maintaining Flexibility and Back Health Copyright © 2009 Pearson Education, Inc. 6 PowerPoint ® Lecture Outlines

2. Copyright © 2009 Pearson Education, Inc. Objectives Describe the benefits of stretching and flexibility. Discuss the factors that determine a person’s flexibility. Identify safe and effective stretching exercises. Describe ways to lower your risk of stretching-related injuries.

3. Copyright © 2009 Pearson Education, Inc. Objectives, continued Create a personalized program for improving your flexibility. Explain the primary causes of lower back pain. Describe ways to reduce your risk of lower back pain.

4. Copyright © 2009 Pearson Education, Inc. Flexibility and Back Health Key Concepts Flexibility The ability of joints to move through a full range of motion. Stretching Should be included in a complete fitness program, along with range-of-motion movements.

5. Copyright © 2009 Pearson Education, Inc. Benefits of Stretching and Flexibility Improved mobility, posture, and balance. Healthy joints and pain management. Muscle relaxation and stress relief. Possible reduction of lower back pain.

6. Copyright © 2009 Pearson Education, Inc. Joint Structures, Muscles, and Tendons Joint: The point of contact between two or more bones. Joint stability is supported by surrounding muscles and tendons. Joint range of motion is limited by: Joint structures (type, cartilage, ligaments, membranes, and fluids) Muscles and tendons (muscles and connective tissues)

7. Copyright © 2009 Pearson Education, Inc. Joint Anatomy

8. Copyright © 2009 Pearson Education, Inc. What Determines Flexibility? Individual Factors Genetics: Accounts for differences in body structure and tissue elasticity. Age: Physical changes related to aging at some point start to affect the body’s ability to move. Body Type: Typically affects flexibility only at the extremes (e.g., excessive amounts of muscle or fat). Activity Level: Inactivity can result in low flexibility levels.

9. Copyright © 2009 Pearson Education, Inc. Assessing Flexibility Sit-and-Reach Test A common measure of flexibility. Measures lower back, hip, and hamstring muscle flexibility. Range-of-Motion Tests Evaluate your joint range of motion as compared to norms. See Lab 6.1 for instructions on both kinds of tests.

10. Copyright © 2009 Pearson Education, Inc. Planning a Stretching Program Set Appropriate Flexibility Goals Consider what you want to achieve: Maintenance? Improvement? More comfort? Use SMART goals: Specific Measurable Action-oriented Realistic Time-oriented

11. Copyright © 2009 Pearson Education, Inc. Planning a Stretching Program Apply the FITT Program Principles Frequency: How often you stretch. Intensity: How far you stretch. Time: How long you hold or repeat a stretch. Type: What kinds of stretches you use. Static Stretching Dynamic Stretching Ballistic Stretching

12. Copyright © 2009 Pearson Education, Inc. Types of Stretches Static Stretching Involves moving slowly into a stretch and holding it. Simplest and safest method; allows muscles to recover. Dynamic Stretching Involves slowly stretching through movement. Mimics the motions of activities, but more slowly. Ballistic Stretching Involves bouncing, jerky movements, and high momentum. Beneficial only to athletes in specific, ballistic sports. Proprioceptive neuromuscular facilitation (PNF) Contracts targeted muscle groups to encourage relaxation.

13. Copyright © 2009 Pearson Education, Inc. ACSM’s Training Guidelines for Flexibility

14. Copyright © 2009 Pearson Education, Inc. Pros and Cons of Common Stretching Methods

15. Copyright © 2009 Pearson Education, Inc. Consider Taking a Class Options for exploring new ways to incorporate stretching: Yoga: Combines mental focus and physical effort. Tai chi: Uses slow, smooth movements. Pilates: Uses exercises and equipment to stretch and strengthen muscles. Dance: Improves flexibility and overall fitness.

16. Copyright © 2009 Pearson Education, Inc. Avoiding Stretching-Related Injuries Stretch only warmed-up muscles. Perform stretches safely. Know which exercises can cause injury. Be especially cautious if you are hyperflexible or inflexible.

17. Copyright © 2009 Pearson Education, Inc. Contraindicated Stretches and Safe Alternatives

18. Copyright © 2009 Pearson Education, Inc. Preventing and Managing Back Pain Understand the Main Causes of Back Pain Muscular weakness, inflexibility, and imbalance Improper posture and body mechanics Acute trauma Risky occupations Medical issues

19. Copyright © 2009 Pearson Education, Inc. Preventing and Managing Back Pain Understand How the Back Is Supported Spine Structure: Designed to absorb force. Has four distinct regions and curvatures. Core Trunk Muscles: Support the spinal column and curvatures. Include the back, abdominal, hip, glutes, pelvis, pelvic floor, and lateral trunk muscles.

20. Copyright © 2009 Pearson Education, Inc. Basic Structure of the Spine

21. Copyright © 2009 Pearson Education, Inc. Spine-Supporting Core Muscles

22. Copyright © 2009 Pearson Education, Inc. Preventing and Managing Back Pain Reduce Your Risk of Lower Back Pain Lose weight. Strengthen and stretch key muscles. Maintain good posture and body mechanics. Properly treat lower back pain.

23. Copyright © 2009 Pearson Education, Inc. Proper Posture for Back Health

24. Copyright © 2009 Pearson Education, Inc. Proper Posture for Back Health

25. Copyright © 2009 Pearson Education, Inc. Proper Posture for Back Health