Total Fitness and Wellness - Chapter 5: Improving Flexibility

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A set of vocabulary flashcards focusing on key terms and concepts from Chapter 5 of Total Fitness and Wellness, which covers flexibility, stretching techniques, posture, and related benefits.

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19 Terms

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Flexibility

The ability to move joints freely through their full range of motion.

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Stretch Reflex

Involuntary contraction of a muscle due to rapid stretching of that muscle.

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Proprioceptors

Specialized receptors in muscles and tendons providing feedback to the brain about position of body parts.

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Good Posture

Holding positions that place the least amount of strain on supporting muscles and ligaments of a joint.

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Bad Posture

Holding positions that stretch muscles on one side of a joint while shortening them on the other side.

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Sit-and-Reach Test

A common test that measures the ability to flex the trunk and focuses on lower back muscles and hamstrings.

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Dynamic Stretching

Fluid, exaggerated movements that mimic the movements of many exercises.

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Static Stretching

Slow lengthening of a muscle, held for 20-30 seconds, repeated 3-4 times, effective for improving flexibility.

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Proprioceptive Neuromuscular Facilitation (PNF)

A stretching technique that combines stretching with alternating contraction and relaxation of muscles.

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Benefits of Flexibility

Includes increased joint mobility, reduced muscle tension, efficient body movement, and prevention of lower back pain.

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Lower Back Pain (LBP)

Pain resulting from poor muscle balance and flexibility, requiring targeted flexibility exercises.

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Ballistic Stretching

Rapid, forceful, bouncing movements that are not recommended due to injury risks.

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Posture

The position of your joints while standing or sitting.

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Stretching Frequency

Recommendations include performing stretching exercises 2-5 days per week for 10-30 minutes.

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Common Contributors to Lower Back Pain

Muscle imbalances, poor flexibility, and strength deficiencies in targeted muscle groups.

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Muscle Spindles

Proprioceptors in muscles that initiate a stretch reflex due to sudden stretch.

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Golgi Tendon Organs

Proprioceptors located in tendons that provide feedback about muscle tension.

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Maintaining Adequate Flexibility During Pregnancy

Involves stretching key muscle groups to counteract biomechanical stresses and relieve discomfort.

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Muscle Cramps

Originally thought to be related to dehydration, now considered due to abnormal spinal control and muscle fatigue.