Chapter 8

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Chapter 8Muscular Flexibility

CHAPTEROUTLINE

Key TermsFlexibility: The ability of a joint to move freely through its full range of motionStretching: Moving the joints beyond the accustomed range of motion

Plastic elongation: Permanent lengthening of soft tissueElastic elongation: Temporary lengthening of soft tissue








Benefits of Adequate Flexibility

Promotes healthy muscles and jointsImproves elasticity of muscles and connective tissue around joints, enhancing freedom of movementMakes activities of daily living (turning, lifting, and bending) easier to performHelps prevent low-back and other spinal column problems









Improves and maintains good postural alignmentPromotes proper and graceful body movementImproves personal appearance and self-imageHelps develop and maintain motor skills throughout life









Flexibility exercises have been prescribed successfully to treat

Dysmenorrhea (painful menstruation) General neuromuscular tension (stress)Muscular/skeletal problems and injuries related to lack of flexibility








Factors Affecting FlexibilityGenetics Physical activityJoint structureLigamentsTendonsMuscles

SkinTissue injuryAdipose tissue (fat)Body temperatureAgeGender








Muscle FlexibilityFlexibility is joint specificWomen are more flexible than menDecrements are primarily related to physical inactivityAging decreases joint range of motion








Flexibility Fitness TestsModified sit-and-reach testTotal body rotation testShoulder rotation test








Modified Sit-and-Reach TestMeasures hip and trunk flexibilityModified protocol accounts for arm/leg length discrepancies

Starting position for the modified sit-and-reach test








Modified Sit-and-Reach Test

Modified sit-and-reach test

Hold the final reach for two seconds








8.1Percentile Ranks for the ModifiedSit-and-Reach Test

Total Body Rotation TestMeasures body rotationTest is performed on either right or left side








8.2Percentile Ranks for the Total Body Rotation Test for Men

8.2Percentile Ranks for the Total Body Rotation Test for Women

Shoulder Rotation TestMeasures shoulder flexibility

Measuring biacromial width

Starting position for the shoulder rotation test

Shoulder rotation test








8.3Percentile Ranks for the Shoulder Rotation Test for Men

8.3Percentile Ranks for the Shoulder Rotation Test for Women

8.4Flexibility Fitness Categoriesaccording to Percentile Ranks

8.5Overall Flexibility Fitness Category:Total the Number of Points for All Three Tests

Evaluating Body PosturePosture tests are used to detect deviations from normal body alignment and prescribe corrective exercisesUse the posture rating chart in Lab 8B to analyze your own body posture








8.6Posture Evaluation Standards

Critical ThinkingCarefully consider the relevance of stretching exercises to your personal fitness program throughout the years. How much importance do you place on these exercises?Have some conditions improved through your stretching program, or have particular exercises contributed to your health and well-being?








Key TermsBallistic (dynamic) stretching: Exercises done with jerky, rapid, bouncy movementsSlow-sustained stretching: Exercises in which the muscles are lengthened gradually through a joint’s complete range of motion

Proprioceptive neuromuscular facilitation (PNF): Stretching technique in which muscles are stretched out sequentially with intermittent isometric contractions








Guidelines forDeveloping Flexibility

ModeStatic or dynamic to include every major joint

IntensityTo the point of mild discomfort

RepetitionsAt least 4 timesHold the final stretched position for 10 to 30 seconds

Frequency 2 to 3 days per week








Contraindicated ExercisesMost strength and flexibility exercises are relatively safe to performSome exercises (contraindicated) can be hazardous if performed incorrectlyContraindicated exercises may cause harm because of excessive strain on muscles and joints; in particular the spine, lower back, knees, neck, or shouldersA list of contraindicated exercises are provided in the textbook








Low-Back PainAbout 75 million Americans suffer from chronic low-back painCaused by

Physical inactivityPoor posture habits and body mechanicsExcessive body weight








Critical ThinkingConsider your own low-back health. Have you ever experienced episodes of low-back pain?If so, how long did it take you to recover, and what helped you recover from this condition?








8.6

Incorrect and Correct Pelvic Alignment

Change from one task to another before fatigue sets in

Use a footrest

Bend at the knees and the hips, not at the waist

Hold heavy objects close to your body

Never bend over without bending your knees

8.7

Caring for Your Back

Find the correct standing position by practicing against a wall

8.7

Low-Back Health

Exercise while lying in bed to teach yourself correct muscle position

8.7

Low-Back Health

A straight, hard chair is best

Learn to sit properly in whatever chair you use

8.7

Low-Back Health

Faulty sleeping positions intensify swayback8.7

Low-Back Health

Relieve your back by taking all pressure off of your back and legs

8.7Low-Back Health

Tips to Prevent Low-Back PainBe physically activeStretch often using spinal exercises through a functional range of motionRegularly strengthen the core of the body using sets of 10 to 12 repetitions to near fatigue with isometric contractions when applicableLift heavy objects by bending at the knees and carrying them close to the body





Muscular Flexibility

Prescription


Preventing and Rehabilitating

Low-Back Pain

Tips to Prevent Low-Back PainAvoid sitting (over 50 minutes) or standing in one position for lengthy periods of timeMaintain correct postureSleep on your back with a pillow under the knees or sideways with the knees drawn up and a small pillow between the knees






Prescription



Low-Back Pain

Tips to Prevent Low-Back Pain

Try out different mattresses of firm consistency before selecting a mattressWarm up properly using mild stretches before engaging in physical activityPractice adequate stress management techniques






Prescription



Low-Back Pain

Back Pain

End of Chapter

Chapter 8

Documents

joint range of motionbenefits

joint specificwomen

range of motionstretching

connective tissue

physical inactivityaging

lack of flexibilitybenefits

reach testmeasures hip

motor skills