Unit 6: Flexibility, Neuromotor Fitness, & Posture

flexibility

amount of movement that can be completed by a joint

6 factors flexibility

1) Joint structure 2) Connective tissue 3) Proprioceptors 4) Age and sex 5) Muscle size 6) Joint injury or repair

Joint structure

Type of joint affects ROM (ex. Ex. Ball and socket joint has greatest ROM; hinge joint much more limited

connective tissue

fascia-attaches stabilizes, separates muslces/organs; tendons and ligaments, ligaments not as elastic

proprioceptors

sensors located in muscle fibers; inform about joint angle, muscle length, muscle tension ex. stretch flex

age and sex

flexibility decrease w/ age due to changes in muscle fibers; women> men due to bone structure and horomones

muscle size

larger muscles may limit ROM (ex. large chest muscle can limit overhead arm movement)

joint injury or repair

injuries that cause scar tissue can limit ROM; replacement may also decrease ROM

strenght>flexibility

emphasize stretching over strengthening (lack of movement+sitting in a forward flexed position puts most of us in this category)

strength=flexibility

optimal balance b/w strength and flexibility

strength<flexibility

emphasize strength movements rather then stretching (not many of us are here)

Flexibility Frequency

2-3 days a week; daily preferred

Flexibility Intensity

to the point of tightness slight discomfort

flexibility time

hold static stretches for 10-30 seconds; for PNF, 3-6 seconds light/moderate contraction then 10-30 seconds assisted stretch

flexibility type

a series for each major muscle-tendon unit; static, dynamic, proprioceptive neuromotor facilitation (PNF)

3 types of streching exercises

static, slow dynamic, PNF

static

slowly moving into position, holding; Passive: w/ resistance; Active: using opposing muscle group

slow dynamic

slow transition from one position to another; Progressively increase ROM

PNF

isometric contraction followed by static stretch of same muscle-tendon group

neuromotor fitness

The ability of an individual to effectively execute a variety of motor tasks during physical activity that may include a combination of gross and fine motor skills of varying complexityn

neuromotor Components

balance, agility, gait speed