HS - Chapter 8 (Muscular Flexibility)

muscular fitness

the ability to exert force, which includes strength (lifting heavy) and endurance (working for a long time)

muscular flexibility

ability of muscles and joints to move through a full, unrestricted range of motion (ROM)

benefits of good flexibility

• achievable ROM at a joint without injury

• avoid strain or injury by improving elasticity and connective tissue

• greater freedom of movement and increases ability to participate in sports and recreational activities

what too much flexibility can cause 

unstable and loose joints, which may increase injury rate, and may result in subluxation and dislocation 

subluxation

partial dislocation of a joint

maintaining healthy muscles and joints 

• does this by improving circulation and ROM in targeted muscles and joints 

• boosts heart rate and body temp which increases blood flow to muscles and created more ROM

improving mental health

• releases endorphins that improve mood and promote relaxation

relieving muscle cramps

• stretching mixed with calisthenics are helpful warm-up routines to gradually increase body temp and blood flow

• during cool down, facilitates the return to a normal state

• stretching helps fatigued muscles

calisthenics

form of strength training that uses body weight as resistance to perform exercises like push-ups, pull-ups, and squats

improving posture and preventing low back pain

• increases circulation

• prevents low back pain and spinal column posture

• improves and maintains good postural alignment

• promotes proper and graceful body movement

• improves personal appearance and self-image 

• helps to develop and maintain motor skills throughout life 

relieving chronic pain 

• dysmenorrhea 

• neuromuscular tension 

• knots in muscles 

• arthritic pain 

factors affecting flexibility

• joint structure

• joint cartilage

• ligaments

• tendons

• muscles

• skin

• tissue injury

• adipose tissue (fat)

plastic elongation

the permanent lengthening of soft tissue

• includes joint capsules, ligaments, and tendons

• best achieved through proper exercises

elastic elongation

the temporary lengthening of soft tissue

• increases extensibility, the ability to stretch muscles

other factors that affect flexibility

temperature, age, and gender

big factor in the ROM of a given joint 

depends on the structure of the joint

how low physical activity affects flexibility

• less physical activity = less flexibility because tendons and ligaments tighten and shorten

• little physical activity increases adipose tissue

• declines functional capacity and makes on more susceptible to injuries

flexibility is _______-specific, which means there is no singular test that can measure all flexbility  

joint 

sit-and-reach test

• modified for length of arms and legs

• measures hamstring and lower back flexibility

• shoes off

• legs must be straight

• he should try to reach as far as he can and hold it for 3 seconds

total body rotation test

• consists of left and right measures

• twisting flexibility of entire trunk

• legs are a shoulder width apart and arm length from the wall

• twist and push the measuring thing as far as you can reach

finger touch test

• involves the shoulder and shoulder girdle

• asses shoulder flexibility

developing muscular flexibility

frequency = 2-3 days a week

intensity = to the point of feeling tightness or mild discomfort

time/repetitions = holding stretch for 10-30 seconds 2-4 times

type = static, dynamic, PNF

volume = 60 seconds per exercise

p

overload

• muscles must be stretched beyond accustomed length

• training must progress to see change

static stretching

• slow, sustained stretching which lengthens muscles tissue gradually

• low injury risk

• most frequently used

active static stretch 

position is held by the strength of the muscle being stretch

passive static stretch

external force is provided to increase range of motion

ballistic stretching

• fast and repetitive bouncing motions to achieve greatest degree of stretch

• increases rate of injury

• least recommended form of stretching

dynamic stretching 

• speed of movement, momentum, and active muscular effort to increase ROM 

• no bouncing 

• do not decrease strength and power 

• beneficial for athletes 

• controlled ROM is needed to not overstretch 

proprioceptive neuromuscular facilitation (PNF)

• contract and relax method

• 5-6 second isometric contraction against the push of a partner. results in relaxation of the muscles and held stretch for 10-30 seconds

• increases strength of muscles

stretch reflex

when a muscle spindle is stimulated

improving flexibility comes with stretching each major muscle group during a stretching session

(fact)

exercises that may cause injury

contraindicated exercises

contraindicated 

• normally safe exercises that can be hazardous if performed incorrectly 

• preexisting muscle or joint conditions can increase the risk of harm during certain exercises 

• may cause harm bc of excessive strain they place on muscles and joints 

percent of back pain related to strain and sprain injuries

<95%

causes of low back pain

• physical inactivity

• excessive body weight

• excessive sitting

• strain and sprain to muscles and tissues

• stress

• poor posture and body mechanics

how to prevent low back pain

• use positive postural techniques for everyday activities

• focus on flexibility or lower back and strength of glute and lower back muscles

good posture benefits

• enhances personal appearance

• enhances self-image

• enhances confidence

• improves balance and endurance

• protects against misalignment-related pains and aches

• prevents falls

• enhances overall sense of well-being

poor posture

• poor sleeping, sitting, standing, walking, diving, working, and exercising body mechanics 

• risk factor for musculoskeletal problems of the neck, shoulders, and low back; hip 

ergonomics

the science of designing or arranging workplaces, products, and systems to fit the people who use them, to increase efficiency and productivity while reducing discomfort and the risk of injury

musculoskeletal disorders

affect the muscles, nerves, blood vessels, ligaments, and tendons

work risk factors for low back pain

• lifting heavy items

• bending

• reaching overhead

• pushing and pulling heavy loads

• working in awkward body positions

• etc.

tech neck (text neck)

any form of chronic neck or shoulder pain, soreness, or stiffness caused by poor posture while using technology, such as phones or computers

text neck syndrome

aka forward head posture, a condition characterized by prolonged forward tilting of the head and neck

preventing text neck syndrome 

• taking frequent breaks from looking at devices 

• raise your device to eye level 

• use ergonomic pillow 

when to call a physician for back issues

• persistent severe pain even at rest 

• pain that lasts more than a few days 

• fever 

treatment options

• pain meds

• exercises

• stretching

• core-strengthening

• yoga