Lecture 6 - flexibility

Flexibility

The ability to move a joint or a group of joints through their complete range of motion (ROM).

Range of Motion (ROM) definition

How far you can move or stretch a part of your body such as a joint or a muscle.

flexibilty and ROM of what type of movement? - “how easy it is to do the following movement” (3)

• Flexion / hyperextension extension

• Abduction / adduction

• Outward / Inward rotation

Importance of Flexbility (6)

1. Everyday task and pain free movement (ex. Bending, twisting, reaching, etc)

2. Stress Relief

3. posture improvement,

4. injury prevention and better balance 

5. reduces hunching and prevents falls (Significance to aging process: Flexibility reduces over time)

6. Speeds up recovery time post-cardiorespiratory exercises

Factors influencing flexibility (5)

1. Joint Structure

2. Nervous system activity (NSA)

3. Age and Sex

4. Activity Status

5. Muscle elasticity and Compliance

Joint Structure Types (6)

1. hinge joints

2. ball and socket joints,

3. gliding joints

4. saddle joint

5. pivotal joint

6. condyloid joint

What is the most flexbible joint in the body? Give an example.

Ball and Socket joint; hip and shoulder

What type of joint is the elbow and knee cap

Hinge joint

What type of joint is in the foot? (aka plane joint)

Gliding Joint

What type of joint:

• Thumb

• Neck

• Wrist

• saddle joint

• pivotal joint

• condyloid joint

What are Stretch Receptors

Proprioceptors (sensory receptor) in muscles that detect, coordinate, and pass information about muscle state to the central nervous system.

What is the sensory receptor in the tendon

Golgi tendon organs

Stretch receptor role

Detect, coordinate, and pass information about the state of the muscles to the CNS

___ ____ senses stretching and sends info to the spinal cord

muscle spindle

stretch reflex: reflexive ___ of the muscle (a response to any forceful stretching)

contraction

regular exercise ___ the natural aging process activity that limits flexibility

delays

On average, ___ are more flexible than ____ (especially in hip joint flexibility)

women ; men

Females have more ___ in hip joints vs more ___ in men for strength

elastin fibers ; collagen

more active = more ___

flexible

Muscle Elasticity (ME)

degree to which a material resists deformation and quickly returns to its normal shape

Compliance (C)

the ease with which a material is elongated or stretched

types of soft tissues (6)

1. Muscles

2. tendons

3. ligaments

4. joint cartilage

5. fat

6. skin 

what is the most important to flexibility? why?

muslce; the elasticity and compliance to flexibility

Tendons

Connective tissues holding muscles to bones

regular stretching maintains muscle ___ and ____.

elasticity ; compliance

Chronic disuse leads to ____ elasticity and compliance.

less

____ (muslce temperature) prevents injury and improves flexibility 

warmer

Sit and Reach Test (what is it?)

Assessment method for hamstring and lower back flexibility, establishing which joints benefit from stretching.

Sit and Reach Test (process) (3 steps)

• Warm up 5-15 minutes before

• Lay on ground, with sit and reach box/ test at feet, stretch as far as possible to push scale

• At least 2-3 trials; take the best or average 

Designing your stretching program: Type (2) and methods (3), FIIT

Active vs Passive

Static, Ballistic, Proprioceptive Neuromsuclar Facilitation (PNF)

Frequency, Intensity, Time, Type of Flexibility

Active stretching

requires you to apply the force for a stretch; done mainly by yourself

Passive stretching

requires the assistance of a device or trained partner to apply the force of the stretch

Static Stretching (how to, how long, types of stretching)

Slowly elongating a muscle to the point of slight tension and holding it, best after a warm-up.

hold for 15-60s

passive or active stretching

Ballistic stretching  (type of stretch, muscle use)

Dynamic stretching that utilizes a bouncing motion to move a muscle beyond its normal range or motion 

• Only after warm-up 

• Fast movement / pulsing 

• Takes muscle from controlled state to 

• Controls stretch receptors 

Only recommended under proper supervision or advanced training experience

Proprioceptive Neuromuscular Facilitation (PNF) Stretching (what is it? how is the golgi tendon used?)

Utilizes nervous and muscular systems to enhance flexibility, involving a contraction (6s) followed by an assisted stretch (30-60s).

• Use characteristic of golgi tendon to cause the forced muscles to relax

supervision from professional

Proprioceptive Neuromuscular Facilitation (PNF) Stretching (Hold Relax (HR) technique to Hamstrings process)

• Passively stretch the muscle until they feel it 

• Contract the muscle and go against the stretch 

• Isometric contraction for 10 sec then stretch further 

• Gradually increase stretch 

FIIT - Frequency, Intensity, Time, Type of Flexibility

Frequency:

• Exercises that stretch the major muscle group should be performed 2 - 3 days a week 

• Stretching 3-5 days a week for even greater progress and benefits 

• Each stretch should be completed 4 times, allowing 30-60 seconds between each stretch

Intensity

• Slowly apply stretch to muscle to the point of slight tension/ mild discomfort

• Select stretching exercises that stretch the major muscle groups of the body

• Don't hold your breath at any time during stretch

Time

• The best time to stretch the muscle is after the body is warmed up

• 5-10 minutes of aerobic exercise/ joint rotation before stretching

Type: static, ballistic, PNF 

how to choose stretching exercises (2)

Choose exercises that stretch the major muscle groups of the body

Multiple-joint stretches or exercises is recommended over single joint stretches (ex. hamstring muscles, quadricep muscles, calf muscles)

Principle PF benefit = (3)

enhanced flexibility, muscular fitness, and neuromotor fitness

Yoga (what and common type)

Practice focusing on the union between body, mind, and spirit, enhancing strength and flexibility.

hatha yoga - Each posture should be held for a full breath; some up to 5 breaths

Sun Salute

Series of 12 postures intended to be done in flowing routine 

Concentration of mind and body’s rhythm

Tai Chi

Derived from martial arts, combining yoga and meditation to maintain flexibility and mind-body harmony.

• Maintains flexibility and mind-body harmony 

• Relieves stress: neuromuscular tension

Low-back Pain (cause and preventative measures (2))

Addressing weak core muscles and limited hip flexibility

preventative measures:

• abdominal curl up (strengthen); ex. crunches

• hip flexibility exercises (stretches hamstring, hip flexors, and back extensors) - ex. standing lunge, cat/camel

Good ___ contributes to overall physical fitness and preventive health care

flexibility

Joint structure, muscle elasticity and compliance, nervous system activity, activity status, age and sex can influence ___ around joint

range of motion

Always apply the ___ to design a stretching program based on your individual needs/capacity

FITT principles

____ ____ stretching exercise are recommended

Multiple joint

Flexibility vs Mobility

Understanding the difference between the ability to stretch muscles (flexibility) and actively move joints (mobility).