chapter 8 muscular flexibility chapter outline factors affecting flexibility assessment of...

Chapter 8Muscular Flexibility

ChapterOutline

FactorsAffectingFlexibility

Assessment of Flexibility

Principles of Muscular Flexibility

Prescription

FlexibilityExercises

Preventing and Rehabilitating Low

Back Pain

Hoeger & Hoeger. All slides © Wadsworth Publishing.

Key termsFlexibility: The ability of a joint to move freely through its full range of motion

Stretching: Moving the joints beyond the accustomed range of motion

Plastic elongation: Permanent lengthening of soft tissue

Elastic elongation: Temporary lengthening of soft tissue




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Benefits of adequate flexibilityPromotes healthy muscles and joints

Improves elasticity of muscles and connective tissue around joints, enhancing freedom of movement

Makes activities of daily living (turning, lifting, and bending) much easier to perform

Helps prevent low back and other spinal column problems




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Benefits of adequate flexibilityImproves and maintains good postural alignment

Promotes proper and graceful body movement

Improves personal appearance and self-image

Helps develop and maintain motor skills throughout life




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Benefits of adequate flexibilityFlexibility exercises have been prescribed successfully to treat

Dysmenorrhea (painful menstruation)

General neuromuscular tension (stress)

Muscular/skeletal problems and injuries related to lack of flexibility




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Factors affecting flexibilityGenetics

Physical activity

Joint structure

Ligaments

Tendons

Muscles

Skin

Tissue injury

Adipose tissue (fat)

Body temperature

Age

Gender




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Muscle flexibilityFlexibility is joint specific

Women are more flexible than men

Decrements are primarily related to physical inactivity

Aging decreases joint range of motion




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Flexibility fitness tests

Modified sit-and-reach test

Total body rotation test

Shoulder rotation test




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Modified sit-and-reach testMeasures hip and trunk flexibility

Accounts for arm/leg length discrepancies

Starting position for the modified sit-and-reach test




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Modified sit-and-reach testMeasures hip and trunk flexibility

Accounts for arm/leg length discrepancies

Modified sit-and-reach test




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Table 8.1Percentile ranks for the modified sit-and-reach test


Total body rotation testMeasures body rotation

Test is performed on either right or left side




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Table 8.2Percentile ranks for the total body rotation test for men


Table 8.2Percentile ranks for the total body rotation test for women



Measures shoulder flexibility

Measuring biacromial width

Starting position for the shoulder rotation test





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Table 8.3

Percentile ranks for the shoulder rotation test for men


Table 8.3

Percentile ranks for the shoulder rotation test for women


Table 8.4Flexibility fitness categories according to percentile ranks


Table 8.5

Overall flexibility fitness category: total the number of points for all three tests


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?




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Key termsBallistic (dynamic) stretching: Exercises done with jerky, rapid, bouncy movements

Slow-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




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Guidelines fordeveloping flexibility

ModeStatic or dynamic to include every major joint

IntensityTo the point of mild discomfort

RepetitionsAt least 4 times

Hold the final stretched position for 10 to 30 seconds

Frequency 2–3 days per week




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Contraindicated exercisesMost strength and flexibility exercises are relatively safeto perform

Some exercises (contraindicated) can be hazardous if performed incorrectly

Contraindicated exercises may cause harm because of excessive strain on muscles and joints; in particular the spine, lower back, knees, neck, or shoulders

A list of contraindicated exercises are provided in the textbook




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Low-back painAbout 75 million Americans suffer from chronic low-back pain

Caused byPhysical inactivity

Poor posture habits and body mechanics

Excessive body weight




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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?




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Figure 8.6

Incorrect and correct pelvic alignment


Figure 8.7

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

Caring for your back


Figure 8.7

Find the correct standing position by practicing against a wall

Low-back health


Figure 8.7

Exercise while lying in bed to teach yourself correct muscle position

Low-back health


Figure 8.7

A straight, hard chair is best

Learn to sit properly in whatever chair you use

Low-back health


Figure 8.7Faulty sleeping positions intensify swayback

Low-back health


Figure 8.7

Relieve your back by taking all pressure off of

your back and legs

Low-back health


End of Chapter

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