Flexibility and Body Composition

Flashcards covering key concepts related to flexibility and body composition from the lecture notes.

Flexibility

The ability of a joint to move through its normal, full range of motion.

Static Stretching

Holding a stretch for longer than 20 seconds, best after a workout.

Dynamic Stretching

Stretching with gradual movement, best performed before athletic performance.

Ballistic Stretching

Involves a bouncing or jerking motion, done after initial dynamic stretching.

Proprioceptive Neuromuscular Facilitation (PNF) stretching

A type of stretching involving contracting against resistance to increase range of motion.

ACSM Flexibility Guidelines

Recommend stretching 3 days per week, holding stretches to slight discomfort for 20-30 seconds.

Benefits of Flexibility

Includes relief of aches and pains, improved strength for sports, and better posture.

Body Composition

The human body is divided into fat-free mass and body fat.

Essential fat

Fats incorporated in tissues critical for normal body functioning.

Adipose tissue

tissue in which fat is stored; fat cells

Subcutaneous fat

fat located just beneath the skin.

Visceral fat

fat stored around internal organs, contributing to health risks.

Body Mass Index (BMI)

A measure of relative body weight calculated by dividing total body weight by the square of body height.

Estimating Percent Body Fat

Measured through underwater weighing or air displacement in devices like the Bod Pod.