EXPH 3180- Flexibility + Balance

How is flexibility improved?

by engaging in flexibility exercises that are specific to the joint of interest

-ROM increaes may also occur in nonstretched muscles in other parts of the body

-flexibility may lower BP

Joint ROM

improved immediately after performing stretching exercises

Proprioceptive Neuromuscular Faciltiation (PNF)

typically incolve an isometric contraction of the selected muscle/tendon group followed by a static stretching of the same group

Static Stretching

improvements in ROM as a result of neural inhibition, musculotendinous unit stiffness, or tolerance to stretch

Static Stretching Diminishing rate of return

stretches performed >60s have a deleterious effect on exercise performance (ex sprinting or maximal contractions)

Dynamic stretching

recommended component of the warm-up

-movements that mimic the intended exercise or sport activity subsequent to the warmup

Dynamic stretching + core temperature

elevates core temp

-increased neuromuscular conduction and compliance and enzymatic activity (may accelerate energy production) 

Stretching + Performance

short sessions of dynamic stretches (<30s) do not adversely impact exercise bout performance, and prolonged sessions (>30s) may facilitate performance 

Flexibility Assessment

the sit and reach test is most widely used 

Why is the sit and reach rest most widely used for flexibility assessment

it is simple and can be performed on just about anyone 

Sit and reach test limitations

-questionable validity

—>especially in predicting low back pain and assessing risk for hamstring injury

What is an appropriate volume for flexibility for the general population

holding a single exercise for 10-30s

What is an appropriate volume for flexibility for older adults 

30-60s

Frequency of Flexibility recommendation

can do after every workout

Intensity of Flexibility recommendation

individual pain tolerance variation

Time of Flexibility recommendation

10-30s for general adults

30-60s for older adults

Type of Flexibility recommendation

all large muscle groups

Is the 4 stage balance test helpful for the athlete population

No

stage 1 balance test

stand with your feet side by side

stage 2 balance test

place instep of one foot so it is touching the big toe of the other foot

stage 3 balance test

tandem stand: place one foot in front of the other, heel touching toe

stage 4 balance test

stand on one foot 

Y balance test purpose

to assess dynamic balance and functional symmetry (critical for injury prevention, particularly in athletes) in upper and lower body

**BALANCE AND STRENGTH

Balance Training Frequency

2-3 day/week

-more frequent if post injury

Balance Training Intensity

based on difficulty, demand, or challenge

sets: 3-5

rest: ~30s between sets, 2-5 minutes between exercises

Balance Training Time

~30 minutes total

each exercise = ~30s

Balance Training Type

static or dynamic 

Balance Training Progression

challenge, perturbations, base of support, speed of motion, stance, range of motion