chapter 5 lecture maintaining flexibility & back health © 2015 pearson education, inc

Chapter 5 Lecture

© 2015 Pearson Education, Inc.

Maintaining Flexibility &Back Health


Learning Outcomes

• Articulate how regular stretching and being flexible can benefit your lifelong fitness and wellness.

• Identify the body structures, body systems, and individual factors that will determine your joint flexibility and back health over time.

• Use safe and effective stretching exercises and techniques, reducing stretching-related injuries.

• Implement a safe and effective stretching program that will maintain or improve your flexibility.


Learning Outcomes continued

• Evaluate your personal risk for the primary causes of lower-back pain.

• Incorporate strategies to reduce your risk for (or manage existing) lower-back pain.


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


What Are the Benefits of Stretching and Flexibility?• Improved mobility, posture, and balance• Healthy joints and pain management• Possible reduction of future lower-back pain• Muscle relaxation and stress relief


What Determines My Flexibility?

• Flexibility can be classified as static or dynamic.– Static (passive) flexibility

• A measure of the limits of a joint's overall range of motion

– Dynamic (active) flexibility• A measure of overall joint stiffness during

movement


What Determines My Flexibility? continued

• Joint structures, and 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 (cartilage, ligaments, membranes, and fluids)

• Muscles and tendons (muscles and connective tissues)


Joint Anatomy



• The nervous system– Also limits the range of motion in joints– Stimulates muscle contractions– Has receptors on muscles and tendons that

interpret muscular information– Receptors include Golgi tendon organs and

muscle spindles (stretch receptors)– When muscles get the message to contract,

stretch reflex is triggered



• Individual factors– Genetics: Accounts for differences in body

structure and tissue elasticity.– Gender: Although females are often assumed to

be more flexible than males, this may be true only for specific joints.

– 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 extremes (e.g., excessive amounts of muscle or fat).



• Individual factors– Activity level: Inactivity can result in low

flexibility levels.– Health status: Certain medical conditions may

affect joint health and range of motion (for better or for worse).• Collagen: When this primary protein of connective

tissues is compromised by poor health or medical conditions, loss of motion can result.


How Can I Assess My Flexibility?

• Sit-and-reach test– A common measure of flexibility– Measures lower back, hip, and hamstring

muscle flexibility• Range-of-motion tests

– Evaluate your joints' range of motion as compared to that of others

• See Lab 5.1 for instructions on both kinds of tests.


Assessments: Box Sit-and-Reach Test

Exercise Video: Box Sit-and-Reach TestPLAY


Assessments: Range-of-Motion Tests

Exercise Video: Joint Range of Motion TestsPLAY


How Can I Plan a Good 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


How Can I Plan a Good Stretching Program? continued

• Apply the FITT program design principles.– Frequency: how often you stretch– Intensity: how far you stretch– Time: how long you hold or repeat a stretch– Type: which kinds of stretches you use


Flexibility Training Guidelines


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 stretching through movement– Mimics the motions of activities, but more

slowly


Types of Stretches continued

• Ballistic stretching– Involves bouncing, jerky movements, and

high momentum– Can be beneficial to athletes in specific

ballistic sports• Proprioceptive neuromuscular facilitation (PNF)

– Contracts targeted muscle groups to encourage relaxation


A Sample PNF Partner Exercise


Pros and Cons of Common Stretching Methods


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


Flexibility Tools


How Can I Avoid Stretching-Related Injuries?• Stretch only warm muscles.• Perform stretches safely.• Know which exercises can cause injury.• Be especially cautious if you are hyperflexible or

inflexible.


Contraindicated Stretches and Safe Alternatives


How Can I Prevent or Manage 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


How Can I Prevent or Manage Back Pain? continued

• 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, gluteal, pelvis,

pelvic floor, and lateral trunk muscles


Basic Structure of the Spine


Spine-Supporting Core Muscles


How Can I Prevent or Manage Back Pain? continued

• 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.


Proper Posture for a Healthy Back


Assessments: Posture Evaluation

Exercise Video: Posture Evaluation

PLAY

chapter 5 lecture maintaining flexibility & back health © 2015 pearson education, inc

Documents

joint flexibility

pearson education

joint health

joint range of motion

tendons joint

static passive flexibility

range of motion stretching

low flexibility levels