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

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

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

4. ___________________________
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.

5. 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.

6. __________________________
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.

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

8. ________________________
__________________________________________________________________________
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.

9. 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.

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

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

12. 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.

13. _______________________
______________________________________________________________________________________________________________
____________________________________
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.

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

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

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

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

18. 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.

19. 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.

20. 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.

21. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.
Benefits of yoga
__________________________________________________________________________
For more information:
Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

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

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

24. 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.

25. 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.

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

27. 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.

28. 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.

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

30. 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.

31. 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.

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

33. 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.