Exam 2 for EXSC 191

Debra Krotish Physical Activity and Health class

Flexibility

• does not have the same health benefits as aerobic or muscular fitness

• is required to some extent for all movements

• varies among people

Definition of flexibility

the abilty of a joint and muscle to move through their full range of motion

Flexibility is affected by

1. body specifics

2. age

3. gender

4. physical activity level

5. muscle temperature

1. Body specifics

• joint types differing muscle lengths

• ligaments

• tendons

• muscle type

• skin

Ligaments

bones to bone

• example - ACL

2. Age

flexibility decreases as age increases

3. Gender

• females are more flexible than males

• differences in joint structure

5. Muscle temperature

warm muscles are more flexible

Health and fitness benefits of flexibility

• improved mobility and performance

• better posture and alignment

• reduced risk of injury

• decrease muscle soreness and tension

• enhanced blood flow and circulation

• pain management

• stress relief and relaxation

Improved mobility and performance

• makes everyday movements easier

• enhances athletic performance

Better posture and alignment

• reduces muscular imbalances

• supports spinal health and balance

Reduced risk of injury

• increases muscle elasticity and tendons

• improves joint stability

Decrease muscle soreness and tension

• helps muscles recover after exercise

• relieves tightness caused by stress, long sitting, repetitive movement

Enhanced blood flow and circulation

• supports nutrient delivery and waste removal from tissues

• can lower risk of stiffness daily

Pain management

• reduces joint stiffness, lower back pain, neck tension

• lessen discomfort from arthritis or sedentary lifestyles

Stress relief and relaxation

• encourages deep breathing and relaxation

• reduces physical signs of stress stored in muscles

Components of a flexibility program

• target all muscle groups

• completed through a warm-up of 5 minutes or after a training session

• temperature of the muscles need to be increased

• FITT-VP principle can be applied

FITT-VP principle applied to flexibility

• frequency - 2 to 3 days a week for minimum of 10 minutes

• intensity - to the point of mild tightness w/o discomfort

• type - both dynamics and static

• volume and pattern - 60 seconds per joint

  • repeat a 30 second stretch twice/15 second stretch four times

Types of stretching

• static

• dynamic

• ballistic stretching

• PNF stretching

Static stretching

holding a muscle in a stretched position (10-60 sec)

• active stretch

• passive stretch

• improves flexibility, good during cool down relaxation

Active stretch

you hold the stretch with your muscles

Passive stretching

someone or something (partner, strap, gravity) assists

Dynamic stretching

controlled, smooth, repetitive movements throughout range of motion

• walking lunges, leg swings

• warmups, preparing joints and muscles

Balistic stretching

quick bouncing movements that push muscles beyond normal range of motion

• bouncing toe touches

• high injury risk

PNF stretching

Proprioceptive Neuromuscular Facilitations - uses a combination of stretching and constracting the target muscle group

• hold - relax - relaxes into deeper stretch

• contract - relax - against resistance

• fast flexibility gains, physical therapy, athletic training

Static neck stretch

forward flexion and lateral flexion

Static scapulae stretch

Static shoulder stretch

Static upper back stretch

arm hug and kneeling cat

Static low back stretch

supine rotational stretch

Static chest stretch

arms open wide and progressive stretch

Static biceps and triceps stretch

Static hips and gluts stretch

Static hip flexor stretch

Static hamstring stretch

Static quadriceps stretch

Static calf stretch

Dynamic arms and shoulders

Dynamic hips and gluts

Quadriceps

butt kicks

Combination dynamic stretching

soldier walk, woodchopping, and dynamic skipping

Beginnings of functional fitness

• people had to survive

  • hunting, farming, combat

  • lifting, carrying, running, climbing, and throwing

  • the movements are “functional”

• ancient warriors (Spartans, Romans)

  • trained for battle

  • heavy loads, sprint in armor, hand to hand combat

• WWs I and II

  • obstacle courses for training

  • rehab programs that used their everyday functions

Scottish games or Highland games

• beginning started out necessity to train the strongest men and the fastest runners

• before 1000 AD

• clans began to compete

Hyrox

combines both running & functional workout stations

• run 1km, followed by 1 functional workout station, repeated 8 times

• indoors and gym machines

Team events

• Turf games

  • al day event

• Tribal clash

  • swimming, climbing, lifting, hauling and pulling, (tires, logs, beam, etc.)

  • 3 men, 3 women

  • 2 days

• Tough Mudder

  • mud, ice, 10,000 volts of electricity

  • 5km, 10km or 15km-long races

• CrossFit games

Spartan race

the founder of the race, Joe De Santos, designed the training and race events to “help everyone develop the physical and mental strength to take on all of life’s challenges with an unbreakable spirit”

13 different workouts beginning with

• sprint - 3 miles 20 obstacles to overcome

• death rate - 70+ hour challenge with no support, no set start or end

  • failure is expected

  • quitting is encouraged

Functional training

• emphasizes compound movements that mimic daily activities

• purpose is to improve function for real-world task and reduce injury risk

• engages multiple muscles simultaneously

Traditional training

• training focuses on isolated muscle groups

• purpose is to build size and raw strength

• targets specific muscles and promote muscle hypertrophy

Functional training can

• improve strength, stability, mobility, and endurance

• improve strength and balance for activities such as climbing stairs, reaching for objects, and carrying groceries

• mimics everyday movements like lifting, carrying, and getting up from a chair

• examples;

  • squats

  • lunges

  • deadlifts

  • push-ups

  • farmer’s walks

  • step-ups

Key principles of functional training

• movement patterns, not just muscles

  • focus on squatting, pushing, pulling, hinging, rotating, lunging, and carrying

• core stability

  • strong core muscles to support balance, posture, and injury prevention

• balance and coordination

  • training improves stability and proprioception

• strength and power

  • build usable strength to carry, lift, or for sudden movements

• mobility and flexibility

  • enhances joint range of motion and reduces stiffness

Functional training examples

squats

• sitting in a chair and getting up (or on the toilet)

step ups

• stepping onto a curb or into a cockaboose

lunges

• tying shoes, gardening, picking up items

deadlifts

• picking up heavy groceries, objects, or people

overhead press

• reaching to retrieve something from high shelves

farmers walk

• improves grip and core, helps carry heavy groceries

push ups

• opening heavy or revolving door to be polite

kettlebell swings

• improves hip hinge and power to throw the watermelon in the woods

Risk factors for chronic diseases begin early

• heart disease

• high blood pressure

• type 2 diabetes

• osteoporosis

• ***new stroke risk

Kids who are active regularly have

• higher levels of aerobic fitness

• higher levels of muscular fitness

• decreased body fat

• stronger bones

• better mental health

• enhanced well being

What percent of youths meet recommended guidelines for PA

25%

Fat cells during childhood and adolescence

• increase in number

• increase in size

Hyperplasia

increase in number

Hypertrophy

increase in size

Fat cells during adulthood

• increase in size

• total number of fat cells is stable

Children who are obese…

create more fat cells and they generally DO NOT go away

With weight loss later in life

• fat cells shrink

• number stays high

Childhood is a critical period for…

fat cell number development

Majority of children do NOT meet UD recommendations; some ways to help is

• motivate children to eat well

• demonstrate healthy eating

• build their food repertoire

• no more “clean plate club”

• offer healthy options and let them choose

• three meals plus snacks - not enough caloric intake

• don’t skip meals

• no sugary snacks

Primary nutrition for infants (0-12 months)

• breast milk or iron-fortified formula for a minimum of 6 months

• gradual introduction to solids at 6 months

  • iron-fortified cereals, pureed fruits/vegetables, proteins

Key nutrients for infants (0-12 months)

• iron

• vitamin D

• healthy fats

• no honey, no cow’s milk

How is iron good for infants (0-12 months)

helps brain development

How is healthy fats good for infants (0-12 months)

it is critical for brain growth

Dietary focus for toddlers and preschoolers (1-5 years)

• variety

• exposure to new foods

Portion size for toddlers and preschoolers (1-5 years)

approximately ¼ to ½ of an adult portion

Key nutrients for toddlers and preschoolers (1-5 years)

• calcium + vitamin D

• protein

• fiber

How is calcium + vitamin D good for toddlers and preschoolers (1-5 years)

helps with bone growth

How is protein good for toddlers and preschoolers (1-5 years)

helps with growth and repair

How is fiber good for toddlers and preschoolers (1-5 years)

helps prevent constipation

Nutrition guidelines for toddlers and preschoolers (1-5 years)

• limit added sugars

• encourage fruits, vegetables, whole grains

• 2 to 3 cups of milk or dairy alternatives daily

Toddlers and preschoolers (1-5 years) nutrition is influenced by

parents, caregivers, and adults

Dietary focus for school-aged children (6-12 years)

• balanced meals

  • energy, growth, and school performance

Key nutrients for school-aged children (6-12 years)

• protein

• iron

• calcium + vitamin D

How is protein good for school-aged children (6-12 years)

helps muscle development

• lean meats, beans, eggs

How is iron good for school-aged children (6-12 years)

helps prevent anemia

How is calcium + vitamin D good for school-aged children (6-12 years)

helps bone strength

Nutrition guidelines for school-aged children (6-12 years)

• 5+ servings of fruits/vegetables daily

• whole grains for sustained energy

• limit sugary drinks and snacks

• encourage water over juice/soda

Growth spurt needs for adolescences (13-17 years)

higher calorie, protein, and micronutrient demands

Key nutrients for adolescences (13-17 years)

• calcium + vitamin D

• protein

• iron

• Omega-3 fatty acids

How is calcium + vitamin D good for adolescences (13-17 years)

helps build bone mass

When is peak bone mass built

during adolescences (13-17 years)

How is protein good for adolescences (13-17 years)

supports muscle development

How is iron good for adolescences (13-17 years)

helps for girls after menstruation begins

How is Omega-3 fatty acids good for adolescences (13-17 years)

helps with brain health

Nutrition guidelines for adolescences (13-17 years)

• 3-4 servings of calcium-rich foods daily

  • milk, yogurt, fortified milks and alternate milks

• balanced meals

  • lean protein, whole grains, fruits/vegetables

  • limited processed foods

  • limited junk foods

  • encourage health relationships with food

    • address body image and dieting pressures

More nutrition for adolescences (13-17 years)

• substitute whole fruits with fruit juice

• replace starchy vegetables with dark green vegetables and orange vegetables

• increase the consumption of milk to replace soda

• eat breakfast daily, especially cereals fortified with vitamin E

• SoFAS make up 40% of all calories for adolescences

SoFAS means

Solid Fats and Added Sugars

General nutrition

• hydration - water, water, water

• portion control - kids self-regulate well

• meal patterns - regular family meals

• role modeling

What does meal patterns help improve

nutrition, mental health, and stability

What strongly influences children’s choices

parents’ habits

Importance of family meals

1. improved nutrition and health

2. better academic and social outcomes

3. emotional and mental health benefits

4. strengthens family bonds

5. teaches health habits and manners

1. Improved nutrition and health

• consume more fruits, vegetables, whole grains, lean proteins, calcium, vitamins B6, B12, C, and iron

• consume less sugary drinks and fried foods

2. Better academic and social outcomes

higher grades, stronger language skills, improved communication abilities

3. Emotional and mental health benefits

higher self-esteem, lower stress, less likely to engage in risky behaviors

4. Strengthens family bonds

memories, sense of unity and belonging

5. Teaches healthy habits and manners

table manners and eating patterns (more nutritious foods are more satisfying)

1 in 3 children in the US are

overweight