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Chapter 6 Muscular Flexibility Assessment and Prescription.

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Presentation on theme: "Chapter 6 Muscular Flexibility Assessment and Prescription."— Presentation transcript:

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 or print out Complete lab 6.1 and 6.3

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