health Rx- topic 7

what is flexibility?

functional capacity of the joints to move through full range of motion (ROM)

what three things influence flexibility?

1. Bony structure  

2. Amount of tissue  

3. Elasticity of the muscles, tendons, ligaments  

which factor of influence do we focus on when we are trying to increase flexibility?

elasticity of muscles, tendons, ligaments

what other factors influence flexibility?

• age

• gender

• physical activity

• types of activity

how does age influence flexibility?

tendons and declining range of motion

what factors make up tendon flexibility?

mechanoreceptor mediated reflex inhibition

viscoelastic strain

what components make up mechanoreceptor mediated reflex inhibition?

1. golgi tendon organ

2. muscle spindle

describe viscoelastic strain

overtime, strain continually lengthens the tendon permanently

describe the muscle spindle

in the muscle fiber, parallel to fibers, detects length and velocity

you do not want to provoke the ______ while stretching

muscle spindle- be careful about length and velocity

describe the golgi tendon organ (GTO)

in the muscle tendon junction, perpendicular to the tendon/muscle fibers, detects force

what does viscoelastic strain result in?

1. increase in musculotendon unit length

2. alteration in ECM

describe static flexibility

• hold 30 seconds atleast

• active or passive

• AFTER aerobic exercise

• avoids stretch reflex

describe dynamic flexibility

• slow rhythmic movements through ROM

• after warm-up (before activity)

• 3-6 sets, 30-90 sec, 15 sec rest

describe ballistic flexibility

• bobbing, bouncing, rebounding, rhythmic motions

• NOT recommended, injury

  • stretch reflex elicited (muscle spindle, GTO)

why would someone need to do ballistic flexibility?

gymnasts, pole vaulters, etc. do these kinds of exercises for their sport

explain PNF

• contract 3-6 sec at 20-75% MVIC

• follow by 10-30 sec static hold

• partner!

• greater flexibility gains

• painful

which flexibility technique shows greatest gains?

PNF

what are the ACSM recommendations for flexibility?

frequency: 2-3 d/wk

intensity: to mild discomfort

duration: 

• 2-4 × 10-30 sec (30-60 older) for static

• 4 × 3-6 sec contraction —> 10-30 sec assisted stretch PNF

mode: static or PNF