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<p>The full degree of movement available to a particular joint</p>

The full degree of movement available to a particular joint

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flexibility, body comp, behavior change

69 Terms

1
<p>The full degree of movement available to a particular joint</p>

The full degree of movement available to a particular joint

Range of motion

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<p>The ability to hold an extended position at a joint’s maximum range of motion</p>

The ability to hold an extended position at a joint’s maximum range of motion

Static flexibility

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<p>The ability to temporarily move a joint to its maximum range of motion during movements — this greater than static flexibility</p>

The ability to temporarily move a joint to its maximum range of motion during movements — this greater than static flexibility

Dynamic flexibility

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<p>The connection between two bones — the areas where two or more bones meet</p>

The connection between two bones — the areas where two or more bones meet

Joint

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<p>What affects flexibility?</p>

What affects flexibility?

  1. How well the joint fits together

  2. Ligaments around the joint and their properties

  3. The health of the joint

  4. Muscles around the joint and their properties

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Joint flexibility

Some joints have a tighter fit, and are less flexible, but others are naturally more mobile

Flexible: shoulder

Not flexible: ankle, knee

<p>Some joints have a tighter fit, and are less flexible, but others are naturally more mobile</p><p><strong>Flexible: shoulder</strong></p><p><strong>Not flexible: ankle, knee</strong></p>
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Ligaments

Located around the joint

  • These are more extensive in certain joints than others but also, different people may have looser ligaments than others, increasing their flexibility – gender plays a role but training can change this

  • Ligaments are slower to adapt

<p>Located around the joint</p><ul><li><p>These are <strong>more extensive in certain joints than others</strong> but also, <strong>different people may have looser ligaments</strong> than others, increasing their flexibility – gender plays a role but training can change this</p></li><li><p><strong>Ligaments are slower to adapt</strong></p></li></ul>
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Health of the joint

Reflects the overall “_______________”

  • Joint injuries are common for active individuals – most heal quickly, but other leave long-lasting damage

  • Loss of range of motion

<p>Reflects the overall “_______________”</p><ul><li><p>Joint injuries are common for active individuals – most heal quickly, but other leave long-lasting damage</p></li><li><p>Loss of range of motion</p></li></ul>
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Muscles around the Joint

Muscles and other tissue contain collagen and elastin – collagen is not very flexible but elastin is – both can increase their flexibility with increased temp and blood flow, application of heat

<p><strong>Muscles and other tissue contain collagen and elastin</strong> – collagen is not very flexible but elastin is – both can increase their flexibility with increased temp and blood flow, application of heat</p>
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Collagen

Not very flexible, can increase flexibility with increased temperature

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Elastin

More flexible than collagen, can increase flexibility with increased temperature — lost as we age, so our tissues naturally become less flexible

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<p>Problems from poor flexibility</p>

Problems from poor flexibility

  1. Decreased range of motion

  2. Muscle soreness

  3. Altered posture

  4. Poor mobility

  5. Decreased ability to exercise

  6. Sleep loss

  7. Decreased work productivity

  8. Increased health care costs

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Elastic elongation

Temporary lengthening of tissue — improving flexibility

  • Warming up a muscle will cause this

<p><strong>Temporary</strong> lengthening of tissue — improving flexibility</p><ul><li><p>Warming up a muscle will cause this</p></li></ul>
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Plastic elongation

Permanent lengthening of tissue — improving flexibility

  • Only occurs with chronic flexibility training

<p><strong>Permanent</strong> lengthening of tissue — improving flexibility</p><ul><li><p>Only occurs with chronic flexibility training</p></li></ul>
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Ballistic stretching

Quick, explosive stretches — stretching you see track athletes perform to specifically make their muscle TIGHTER, ready to spring — do not recommend this type of stretching, especially before a warmup

<p>Quick, explosive stretches — stretching you see track athletes perform to specifically make their muscle <strong>TIGHTER, ready to spring</strong> — do not recommend this type of stretching, especially before a warmup</p>
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<p>Static stretching</p>

Static stretching

Most common stretch, usually done alone — subject reaches full range of motion + holds position from 10-30 seconds — can improve flexibility both short and long term

Recommended to warm up first, or do stretching at the end of a workout, to reduce chance of injury

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<p>Partner stretches and PNF stretching</p>

Partner stretches and PNF stretching

Using a partner, stretcher pushes back against resistance, activating muscle reflexes and relaxing the muscle — work both short and long term, perhaps even better than static stretching

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<p>Functional dynamic stretching</p>

Functional dynamic stretching

These are activity-specific movements performed before exercise at a gradually increasing speed + intensity

Goal: to improve blood flow in the muscles to be used during activity, thereby improving flexibility

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Flexibility training - Frequency

5-6 days per week when starting, less to maintaining

<p><strong>5-6 days per week</strong> when starting, less to maintaining</p>
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Flexibility training - Intensity

To a position of mild discomfort

<p>To a position of <strong>mild discomfort</strong></p>
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Flexibility training - Time/Repetitions

4-5 reps each joint, 10-30 seconds each stretch

<p><strong>4-5 reps each joint</strong>, <strong>10-30 seconds </strong>each stretch</p>
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<p>When to stretch?</p>

When to stretch?

Before a workout, but only after a brief warmup

After a workout while still warm (best choice)

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Flexibility and injuries

Improving flexibility decreases injuries because the muscle is less likely to be stretched beyond its range of motion during activity

Imbalance of strength or flexibility between opposing muscles — weaker muscle can be overstretched because it cant resist the strength of the stronger one on the other side of a joint — imbalance between hamstring + quadriceps strength, better flexibility can reduce injuries in this instance

<p><strong><mark data-color="blue">Improving flexibility decreases injuries</mark></strong> because the muscle is <strong>less likely to be stretched beyond its range of motion during activity</strong></p><p>Imbalance of strength or flexibility between opposing muscles — <strong>weaker muscle can be overstretched because it cant resist the strength of the stronger one on the other side of a joint</strong> — imbalance between hamstring + quadriceps strength, better flexibility can reduce injuries in this instance</p>
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Low back pain

Back pain is experienced by more than 85% of Americans, making it one of the most common medical problems today

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Causes of low back pain

  • Lack of flexibility of muscle strength/flexibility imbalances

  • Acute trauma to the low back, including improper lifting technique

  • Chronic poor posture in work-related situation

  • Obesity

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Preventing low back pain

  • Increase flexibility of low back and quadriceps muscles

  • Increase strength of gluteus, hamstrings, and abdominal muscles

  • This results in the pelvis being returned to a neutral position and decreasing the curvature of the lower back

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<p>Proper lifting technique</p>

Proper lifting technique

  1. Stand close to the object

  2. Bend at the waist and knees with your spine in a neutral position

  3. Lift upwards, keeping your back angle the same

  4. Minimize twisting while unloading the object

  5. If placing back on the ground, observe the same rules as above

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Anterior pelvic tilt (poor)

Weak: Abdominals + Glutes and Tight: Hip flexors + Erector Spinae

Lordosis of the spine, exaggerated lumbar curve

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<p>Spine</p>

Spine

  • Need a little curvature to be forgiving of actions – jump, etc

  • If too much curvature, herniated disc could form – low back pain, tingling, numbness

  • Pelvic tilt is important – more tilt, causes the lumbar area to curve as well (slide 19)

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Obesity problem in America

Obesity problem getting worse — heart disease, obesity, etc.

  • Age-Adjusted Prevalence of Obesity and Diagnosed Diabetes Among US Adults —— 1994, 2000, 2015

<p>Obesity problem getting worse — heart disease, obesity, etc.</p><ul><li><p>Age-Adjusted Prevalence of Obesity and Diagnosed Diabetes Among US Adults —— 1994, 2000, 2015</p></li></ul>
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<p>Body Composition</p>

Body Composition

Refers to the percentage of fat, bone, and muscle in your bodyfat and nonfat components of the human body

The gold standard is to measure/estimate the percentage of fat by body weight, but other methods are used to assess disease risk

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Components of the Body

Fat-free Mass vs Fat Mass

FFM:

  • Bone

  • Muscle

  • Water

FM:

  • Essential fat

  • Non-essential fat

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Fat-free mass — components of the body

Bone: mostly minerals like calcium + phosphorous

Muscle: largely protein, but also includes water

Water: all over the body

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Fat mass

Essential fat: bone marrow, spinal cord, liver, heart, nerve insulation, kidneys, sex-specific fat for reproductive functions

Non-essential fat: for storage purposes only, primarily under the skin

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Essential fat for Men

3-5%

Although athletes are often said to be 3% or less, this is likely due to measurement error, since these levels are associated with health problems such as fatigue, bone loss, and higher death rates

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Essential fat for Women

12-15%

In women, hormonal disturbances are associated with decreases in % fat to certain levels.  This is thought to be caused by a lack of available energy to support proper hormone release

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“Proper weight”

While it’s true that excess body fat adversely affects health, it is more important that you pursue:

  1. Healthy diet + relationship with food

  2. Blood pressure + lipid profiles in a healthy range

  3. An active lifestyle

  4. Healthy relationships

  5. Acceptance of your point type

Trying to achieve a body weight that is abnormal for your body type is unhealthy and should be discouraged

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How are men + women different?

Men and women differ in essential fat, overall mass + muscle mass, but are similar in storage fat – therefore, a higher percent fat is acceptable, even expected, in women

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Why is Body Composition important?

Relationship to disease

Directly related:

  • Lower back pain

  • Vascular disease in legs

  • Higher accident rate

  • Stress

Indirectly related, but strong relationship:

  • Heart disease

  • Congestive heart failure

  • Cancer

  • Diabetes

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<p>Body Mass Index</p>

Body Mass Index

Measures the ratio of your height to your weight to estimate the amount of body fat you haveAssess risk of disease, NOT body composition (actual number)

(Body weight x 705)/(height in inches)2

  • Formula does not take into account variation in percent fat, so a person with higher amounts of muscle might have a higher BMI, but still be healthy. The opposite might also be true

  • BMI is used because you can see correlation and is easy to measure

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<p>Waist to Hip ratio</p>

Waist to Hip ratio

Does not assess body composition — Assessing Body Composition + Risk for Disease

Ratio of the smallest girth at the waist to the largest girth at the hips — simple but useful measure of fat distribution

Fat stored in the abdomen leads to more health problems than fat stored elsewhere - since men are more likely to store fat in the abdomen, they are at greater disease risk than women

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Measurement % fat

Density = Mass/Volume

% fat = (4.95/Density) - 4.5

  • If you can accurately measure two from: density, mass, and volume, then you can estimate % fat.  This is true because fat and lean tissue have different densities, and using a well-known formula, body density can be converted to % fat.

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<p><span>Body Composition Data</span></p>

Body Composition Data

No consensus, but generally,  range of 10% to 22% for men, and 20% to 32% for women, is considered satisfactory for health

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<p><span>Hydrostatic Weighing</span></p>

Hydrostatic Weighing

Measures the density of the body

  • Difference between weight in air and underwater

  • The body's density is measured by obtaining the difference of body weight in air and under water using Archimedes principle

  • Because muscle is more dense than water, it sinks – fat is less dense and tends to float – so, the more weight you lose in water, the higher your % fat 

  • A very accurate method, but…

    • Time consuming

    • Expensive

    • Afraid of water

    • Error rate 3%

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<p><span>Air Plethysmography (BodPod)</span></p>

Air Plethysmography (BodPod)

Measures the density of the body

  • Measures body volume inside a defined area – from this, density is derived

  • Very accurate, but…

    • Expensive

    • Skin-tight bathing suit (and swim cap) a must

    • No water issues, but claustrophobia could be a problem

    • Error rate 3%

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<p>Skinfolds — measurements derived from density measurements</p>

Skinfolds — measurements derived from density measurements

Measures the density of the body

  • Thickness of subcutaneous fat

    • Assessment of body composition

    • Best combination of ease of use, and accuracy, but not the most accurate of all the methods

    • Error rate 4-5%

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<p>Bioelectrical Impedance (BIA)</p>

Bioelectrical Impedance (BIA)

  • The speed of electrical current as it passess through the body

    • Muscle offers little resistance (very watery), so signal runs fast

    • Fat offers more resistance (no water), so it slows the signal down

    • Not as accurate as skinfold or others, but extremely convenient, no skill involved 

    • Problem:

      • What if you’re dehydrated – appear to have more body fat because machine is trying to make up for water weight, opposite for overhydrated

      • Error rate 4-7% — (highest out of all)

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<p><span>Dual-Energy X-ray Absorptiometry (DXA)</span></p>

Dual-Energy X-ray Absorptiometry (DXA)

  • Measure absorption of x-rays by the body 

    • Fat, bone, and muscle all absorb different amounts of x-ray, allowing the composition of the body to be accurately estimated

    • Accuracy as good as or better than any other method, but…

      • Expensive and not readily available

      • Error rate 2-3%

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Nature of Body Composition changes

  • Fat is preferentially stored in certain areas, and is lost in those same areas

  • During weight loss

    • Greatest changes in skinfolds are abdomen and thigh

    • Greatest changed in girth area abdomen, then waist, hips and less in thigh

    • No “spot reduction”!! You can’t pick and choose where you want the fat to be lost

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Cardiorespiratory endurance

150-300 minutes per week at moderate to vigorous (60-85% HRR) intensity.  Mode should be specific to goals.

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Muscular fitness

2-3 times per week, using all major muscle groups.  Adjust reps and rest periods for goals, but always work to fatigue for maximum effect.

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Flexibility

The ability of a joint or series of joints to move through an unrestricted, pain free range of motion

Include full body stretching on a regular basis, but only after warmup or workout

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Transtheoretical model

Behavior modification

  • People progress through five stages of change at varying rates. In the progress of change, people move back and forth along the stage continuum. Self confidence and the balance between pros and cons is also changing as people transition to the next stage

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Transtheoretical model — Stage 1

Precontemplation

  • No physical activity or exercise is occurring, and the person has no intention to start within the next 6 months

  • Self-confidence i slow

  • Cons outweigh the Pros

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Transtheoretical model — Stage 2

Contemplation

  • No physical activity or exercise is occurring, but the person has the intention to start within the next 6 months

  • Self confidence is increasing

  • Pros somewhat outweigh the Cons

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Transtheoretical model — Stage 3

Preparation

  • Preparing to do enough to make a difference, getting ready to do more and do enough

  • Meeting the guidelines but not doing enough to make a change

  • Participation in some physical activity or exercise is occurring, but not at levels that meet the current guidelines for exercise prescription

  • Self confidence is high

  • Pros clearly outweigh the Cons

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Transtheoretical model — Stage 4

Action

  • The person is engaged in physical activity or exercise that meets current guidelines, but the person has not maintained this program for 6 months or longer

  • Self confidence is high

  • Pros greatly outweigh the Cons

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Transtheoretical model — Stage 5

Maintenance

  • Exercise or activity that meets current guidelines has been occurring for 6 months or longer

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BM — Changing the Way We Think

First two stages:

  • Increase knowledge of importance of healthy behavior and link to disease

  • Understanding you are at risk

  • Reminder of consequences of unhealthy behavior to yourself and to the others

  • Overcome social stigma and allow yourself to pursue healthy lifestyle

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BM — Changing the Way We Behave

Last three stages:

  • Ridding ourselves of bad habits by replacing with new ones

  • Enlist social support for new behaviors

  • Reward yourself for positive behavior

  • Commit yourself to the new behavior by setting goals

  • Control the stimuli in your environment to discourage unhealthy behaviors

Having bag packed for the gym night before — committing to go

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Relapse Prevention Model

Incorporates the identification of high-risk situations and the development of plans for coping with high-risk situations

An important elements of this model is to learn how to restructure thinking to distinguish between a lapse and a relapse and to develop flexibility in the approach for attaining exercise and physical activity goals — injuries and holidays are common things that disrupt exercise plans

Strategies to minimize disruption include:

  • Planning out a return to routine following an injury or planned vacation

  • No all-or-none thinking

    • Missing a workout does not mean that you will fall behind

    • Eating a treat will not destroy your diet

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List reasons that cause injury

  • High-impact activities

  • Starting too fast or transitioning to new intensity too fast

  • Overtraining

  • Pre-existing weakness, injury, or abnormalities in your body

  • Improper equipment/hard surface

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Muscle soreness

  • Cause

    • Unaccustomed exercise, muscle damage

  • Treatment

    • Rest, and then exercise regularly – no effective way to decrease recovery time

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Shin splints

  • Cause

    • Overuse, hard surface, or worn-out shoes

  • Treatment

    • Rest and ice several times a day

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Side stitch and muscle cramps

  • Cause

    • Unknown, but probably bad hydration or poor circulation – body makes adjustments though, since it occurs less as you continue to train

  • Treatment

    • Slow down, drink some water, keep training

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Muscle pulls/strains, turned ankles

  • Cause

    • Various, but muscle imbalances are likely

  • Treatment

    • Rest, Ice, Compress, Elevate

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Exercising in the Heat — Facts

High heat/humidity is dangerous

  • Since the body is not capable of losing heat in hot humid environments, ‘toughing it out’ makes no sense.  Neither does withholding water to build toughness.  It is, however, a good way to get sued

Sweating a lot healthy weight loss

  • Even if you do lose weight after sweating a lot (some people can lose 5-7 lbs. during a long workout), that water must be replaced in order for the body to function normally.  This weight loss is therefore only temporary

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Exercising in the Heat — Actions

  • Drink a lot

    • Not only do you need water to continue to sweat, but your blood is mostly water, which it loses as you sweat.  So, sweating a lot decreases the heart’s efficiency and drinking water will help offset this. Don’t overdo it, though.  You can actually drink too much (but it’s really hard).  Drink something with electrolytes to keep this from happening.

  • Lower intensity

    • If you insist on exercising in the heat, remember that your heart is doing double duty: oxygenating the tissues and getting rid of extra heat.  Your heart rate will be much higher, and so will your level of exhaustion.  Take it easier in the heat.

  • Stop if you feel dizzy, overheated, etc..

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Exercising in the cold

  • Exercising in the cold usually also results in lots of water loss due to the dry air – just as important to drink in cold weather as in hot

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