Flexibility

Flexibility

Differentiate between Range of motion, flexibility and mobility

Range of motion

• Extent to which a part of the body can be moved around a joint or fixed position

Flexibility

• Absolute range of motion at a given joint or series of joint

  • Varies during static and dynamic activity

  • ROM of the tissue

Static Flexibility

• Range of motion about a joint and its muscle groups during a passive movement

  • Does not require the muscle to voluntarily contract

  • Bending over touching toes

Dynamic

• ROM during activate movements

  • Requires voluntary muscular actions

  • High kicks

Impacted by

• Joint structure

  • Soft tissue and depth of joint

  • Type of joint structure

• Age

  • Collagen fibres

• Physical activity

  • More activity is more flexible typically

Mobility

• Ability to move or be moved free and easily

  • Influenced by flexibility

Know the different prescription for flexibility based on FITT

Frequency ACSM

• 4 or more static stretches per joint

• 2-3 days per week

Greatest gains occurring with daily exercise within the moderate to vigorous zone and in the cool down phase of training

Intensity

• Slowly elongate the muscle an hold with low level force until client's perception of tightness without discomfort

Time

• 2-4 reps for min of 60 secs per flex exercise

  • As age increases time for hold increases

Types

• Static

  • Lessens sensitivity of receptors

• Passive static stretching

  • Involves an external force such as gravity or a partner moving the limb

• Active static stretching

  • Moving your limb into position by contracting the agonist muscle with no external force from a partner, gravity or band

  • Can't get very far

  • Sitting down touching toes, you use your hip flexor to bring you forward

• Dynamic

  • Combines stretching and movement which helps to prepare the body for activity

  • Technique and self-awareness is important

    • Leg swings, keep pelvis stable and don't let the hip sturn

• Proprioceptive neuromuscular facilitation (PNF)

  • Technical awareness that takes into account nerves and muscle

  • Need partner

  • Muscle group is positioned so the muscles are stretched and under tension

  • Person then contracts the stretched muscle group for 5-6 seconds while a partner or immoveable objects applies sufficient resistance to inhibit movement

    • Isometric contraction (contraction doesn't change size)

  • Again muscle group is positioned so the muscles are stretched and under tension (should be able to stretch further)

  • Stretching hamstrings with massage therapist

    • Straight Leg on person, stretching out for 30 seconds. Then push down on person for 10 seconds. Then straight leg on person to stretch out again

Does static stretching during warm up prevent injury

• Conflicting info but generally no

• We don't know exact answer therefore I would choose….. For these reasons

• Regular stretching that isn't immediately before exercise may prevent injury and increase performance

• Static stretching decreases in performance in warm up prior to maximal performance/effort

  • If its submax its probably not going to affect performance

• Decrease in performance after 15 mins is 1%

• If it feels good for the person then do it

Dynamic Stretching during warmup increases performance

• 30-90 seconds after stretching increases performance

• But dynamic doesn't increase flexibility

Learn how to assess posture and movement

Neuromotor exercise

• Exercise that includes agility, coordination, balance and gait (walking)

  • Multifaceted activities

• ACSM recommendation

  • 2-3 days per week for 20-30mins

What is typical posture

• Line of gravity sits in line with ear, acromion process, greater trochanter (hip), knee, lateral malleolus (ankle)

Atypicaly posture causes more muscle to hold head up

Kyphosis

• Thoracic vertebrae, increased arch where rib cage is

• "hunchback"

• Concave curvature

Lordosis

• Lumbar vertebrae, lower back has excess curvature

• Convex curvature

• Typically happens when centre of mass shifts

• Associated with back pain

  • Hip flexor

• Happens when we increase load

  • Deadlifts, squats

Assessing movement

• Exercise technique is important when prescribing exercises

  • Observing movement is a necessary skill

• Not everything is what it seems

  • Poor ROM can be due to lack of muscular strength

  • Good ROM can be due to compensation at another joint

  • Poor coordination can be due to lack of ROM

  • Poor coordination can be because of muscular strength

  • No specific prescription we can give to every single person cause of individual differences

When assessing movement

1. Check movement mechanics and joint position

   1. Use low intensities

   2. If coordination/technique is lacking than exercise must be modified

2. Address 3 interrelated systems

   1. Joint mechanics (where 2 bones meet)

      1. Injury to the joint capsule

         1. Scar tissues, synovial fluid build up

      2. Banded distractions

         1. Bringing blood to scar tissue

         2. 
            

            

            Opens joint capsule, stretches membrane

   2. Sliding surface dysfunction

      1. All tissue types that surround the musculature

         1. Skin, connective tissue etc. get stuck together, its tight and muscle gets stuck

      2. Shear force (rolling out)

         1. Lubrication, blood flow and nutrients. Easer for muscle to move along connective tissue

      3. For muscles with more soft tissue (quads, hams)

         1. Must stretch the muscle then roll it ou

1. Muscle length

   1. Loading a muscle to its end ROM

   2. Stretching

   3. Biarticular muscles

      1. Causes atypical movement

      2. Gastronemius, must stretch at 2 different joints, crosses the knee

      3. Soleus only crosses 1 joint, stretch by bending knee

• We don't have to assess the interrelated systems in order