1. Chapter 6 Muscular Flexibility Assessment and Prescription

2. General Information Flexibility=The ability of a joint to move freely through its full range of motion Most people either don’t stretch or stretch improperly Decreased flexibility = poor posture, aches, pains, limited joint movement 80% low back pain flexibility related Billions of dollars a year lost in work productivity

3. Factors Affecting Flexibility Genetic Physical activity Joint structure Ligaments Tendons Muscles Skin Previous injury Adipose tissue Body temperature Age gender

4. Factors Affecting Flexibility Plastic Elongation = permanent lengthening of soft tissue Elastic Elongation = temporary lengthening of soft tissue

5. Factors Affecting Flexibility Muscle temperature changes (+/-) 20% Proper warm-up = increased flexibility Adipose increases resistance to movement Women more flexible than men Low flexibility –Sedentary living –Lack of exercise –Injury scar tissue

6. Assessment of Flexibility Most are specific to certain sport Sit-and-Reach best for overall flexibility Perform test using Fig 6.1 and Table 6.1 Record results

7. Principles of Muscular Flexibility Prescription Mode of Training –Ballistic stretching –Slow-sustained stretching –Proprioceptive Neuromuscular Facilitation (PNF) –Functional warm-up Intensity –Point of discomfort Repetitions –4-5 times holding 10-30 secs each Frequency –5-6 times per week

8. When to Stretch? Warm-up and stretching are different –Warm-up = gradual activity to increase blood flow to body and muscles –Stretching = movement of joints through full range of motion Post workout = optimal time to increase flexibility, decreases muscle soreness

9. Low Back Issues 75 million chronic low back pain Americans 80% preventable with proper flexibility –Posture, physical inactivity, excessive body weight Increased hamstring flexibility and increased abdominal strength = healthy back

10. Assignments Take on-line textbook quiz: Lifetime Fitness textbook link can be found on right margin of blog site. E-mail to ke_tslattery@kentschools.net or print out copyke_tslattery@kentschools.net Complete lab 6.1 and 6.3