Module 5 - Flexibility: Principles and Program Design

Flexibility

the ability to move the joints through their full ROM

What does flexibility depend on

joint structure, length/elasticity of connective tissue, and nervous system activity

Agonist

a muscle in a state of contraction, opposed by the action of the antagonist

Antagonist

a muscle that opposes the action of another muscle

True ROM

observed at a specific joint and isolated to that joint

Apparent ROM

observed at a specific joint but is not isolated to that joint

motion involves movement within other joints in the kinematic chain

Stretching requires antagonistic relaxation and movement in opposition to its contractile function

False, agonistic

Benefits of flexibility and stretching

• increased ROM

• improved performance

• improved quality of life

• joint health

• prevention of low-back pain/injuries

• maintenance of good posture/balance

• relief of aches/pains

• relief of muscle cramps

• relaxation

• improved impaired mobility

• injury prevention

Flexibility continuum

• one end = stiffness/fixation of a joint caused by disease, injury, surgery, etc

• other end = extreme flexibility/instability of a joint which allows for subluxation/dislocation

Where do you want to be on the flexibility continuum

between the two extremes that allows for efficient execution of movement and a diminished risk of injury

What are the factors that affect flexibility

• bone structure (joint type)

• tissue (fat, skin, scar tissue)

• muscle tissue

• tendons/ligaments

• proprioceptors

• age

• sex

How does bone structure affect flexibility

different joint types have different ROM

• hinge = limited ROM

• ball and socket = extensive ROM

How does soft tissue affect flexibility

anything that causes tightening/shortening of soft tissue will decrease ROM

What are some things that tighten/shorten soft tissue, resulting in decreased ROM

• injuries

• improper training techniques

• sedentary lifestyle

• poor posture

Excessive muscle mass decreases ROM

True

Excessive fat mass increases ROM

False, is decreases ROM

Lengthening of soft tissue increases ROM

true

How does age affect flexibility

fibrosis (fibre degeneration) occurs as we age, causing a decrease in ROM

How does sex affect flexibility

for some joints, females have a greater ROM than males

Muscle spindles

proprioceptors that run parallel to muscle fibres that monitor the amount and rate of change in muscle length

What happens when a muscle is stretched rapidly

the muscle spindles respond by contracting that same muscle to protect it from tearing

You can achieve a greater stretch if the muscle spindles are activated

False, better stretch when they’re not activated

Golgi Tendon Organs (GTO’s)

mechanoreceptors found near the musculotendinous junction that are sensitive to increases in muscular tension

Reciprocal inhibition

relaxation in the antagonist muscle, limiting further movement and increasing tension

What happens when an increase in muscular tension occurs

the GTO causes the muscle to reflectively relax to decrease the tension

Autogenic inhibition

actively contracting a muscle immediately before passively stretching is to experience a greater relaxation in the muscle

When would we use autogenic inhibition

PNF stretching

What causes improvement in flexibility

• increased extensibility of connective tissue

• decreased muscular tension resulting in muscular relaxation

• increased coordination of body segments

• strengthening of the agonist

How many Canadians will suffer from low-back pain at some point in their lives

80%

What often causes low back pain

muscle imbalances between the abs snd posterior spinal muscles, resulting in poor spinal alignment

What may help prevent low back pain

strength and flexibility in the back, pelvis, and thighs

What protects the spine from excessive motion during ADL

good hip and knee flexibility

What are the effects of static stretching prior to performance

can have a detrimental effect by disturbing proprioceptors and interfering with motor control during exercise

How does tight muscles/tissues effect joints

it subjects the joint to abnormal stress, causing pain and injury

How does decreased flexibility effect posture

causes poor posture and subsequent aches/pains that lead to limited/painful joint movement

What does flexibility after a workout do

returns muscles to their normal resting length

How does flexibility help with relaxation

helps to relieve mental stress/tension, slows breathing rate, and lowers BP

Passive stretching

muscles stretched using an external force

Active stretching

muscles stretched by contracting the opposite muscle

Types of stretching

• PNF

• static

• dynamic

• ballistic

PNF stretching

• passive and active muscle actions

• limb is actively/slowly taken to end point

• performs max stretch and contraction against partner resistance (15-30 seconds)

• with muscle further relaxed, limb moves to new end point and preforms another max contraction (6 seconds)

Static stretching

• slowly stretch to point of slight discomfort

• end position held without movement

• relaxation/elongation of muscle

• does not elicit stretch reflex

Dynamic stretching

• activity specific movements

• utilizes speed of movement but avoids bouncing

• controlled movement at end range

• develops active flexibility

Ballistic stretching

• bouncing in and out of stretched position

• active muscular effort

• end position not held

• usually triggers stretch reflex

• causes large uncontrollable amounts of momentum

Flexibility training guidelines

• 4-7 days a week

• once per week for maintenance

• twice per week for improving

Stretching guidelines

• progress from general to specific

• progress from major joints to specific joints

• once gains are made with static, progress to dynamic

• stretch actively through full ROM before using external force

S.A.M. Principle

S = Stability

• specific to a joint and direction of movement

• stability marinated throughout stretch

• stability proximal and distal to joint

A = Alignment

• should mirror positioning in activity

• alignment ensures proper stability and movement

M = Movement

• slow and smooth

• isolated to joint and direction of movement

• should not disrupt stability or alignment