flexibility Exercise Physiology

ACSM Guidelines for Fitness static stretching

Type: Frequency: minimum of 2-3 days/week Intensity: tightness without discomfort Duration: Static for 15-60 seconds Repetitions: 2-4 for each stretch

Dynamic Stretching

Utilizes momentum and form though Range of motion not exceeding one's static-passive stretching ability. Prepares the body for physical exertion and sport performance. Increases range of motion, blood and oxygen flow to soft tissues prior to exertion.

Muscle Spindles

aka stretch receptor. Is an Embedded organ within muscle that is Sensitive to the length of the muscle. It Sends information to CNS regarding degree of stretch in a muscle

Passive Stretching

an outside force helps move the joint (pressure by partner or gravity)

explain Golgi Tendon Organs

AKA: GTOs. Proprioceptors in tendon fibers located near the musculotendinous junction, they are Less sensitive than spindles because they require a stronger stretch. Usually activated by a contraction of the muscle

activity Factors Affecting Flexibility

Activity because more active/fit individuals tend to be more flexible.

age Factors Affecting Flexibility

Children become less flexibile until 10-12 years old, then improves toward adulthood. Decreases between 45 & 75 years.

PNF (Stretching Proprioceptive Neuromuscular Facilitation)

Combines alternating contraction & relaxation of muscles, Largest increases in ROM, Causes some muscle soreness, Usually required partner, Time-consuming

Benefits of Flexibility for health

Contributes to efficient movement, Prevents or relieves aches and pains as one ages which Contributes to quality of life.

Weight training Factors Affecting Flexibility

Generally no negative effect on flexibility if Lift through full ROM, Opposing groups are trained and Stretching exercises are included

Flexibility's importance.

Important for athletic performance, activities of daily living Facilitates movement and joints specific

PNF 2 phases

Isometric and Stretching

Static Flexibility

Measures range of motion

Contraindications to Flexibility Training.

Motion limited by a bony block at a joint surface. Recent unhealed fracture. Infection & acute inflammation affecting the joint or surrounding tissues. Sharp pain associated with stretch or uncontrolled cramping when stretching. Local hematoma (swelling) as a result of overstretch injury

Benefits of Flexibility For athletics. and some examples

Need for flexibility in specific joints, which varies with athletic activity. (e.g., hurdler needs hip flexion and extension flexibility)

Benefits of Increased Flexibility

Reduced muscle tension & increased relaxation, Ease of movement, Improved coordination through greater ease movement, Increased ROM, Injury prevention. Improvement & development of body awareness. Decreased muscle soreness associated with other exercises, Flexibility gained by stretching can persist for 8 weeks/more after stretching is discontinued

Dynamic Flexibility

Reflects joint stiffness and resistance to limb movement. Greater importance for physical performance

GTOs function

Reflex is inhibitory. they are Protective when trying to lift a very heavy load

Static Stretching

Slow stretch to point of tightness,without discomfort Hold in that position, Low risk of injury, Little assistance required Effective, Most commonly recommend.

When stretched muscles can respond with a reflex action to protect the musculotendinous unit from injury, what is this called?

Stretch Reflex

Precautions for Flexibility Training

Stretch through limits of normal ROM only. In individuals with known or suspected osteoporosis, stretch with caution. Avoid aggressive stretching of tissues that have been immobilized. Mild soreness should take no longer than 24 hours to resolve. Use active comfortable ROM to stretch. Do not overstretch weak muscles. Be aware that physical performance may vary from day to day.

Muscle Spindle Function

When muscle is stretched, spindles also stretch this Initiate impulse to CNS. Motor response is a muscle contraction examples would be stretch reflex or myotatic reflex

anything beyond Range of motion not exceeding one's static-passive stretching ability becomes?

ballistic

Ballistic Stretches

bouncing movements in which one body segment is put in movement by active contraction of a muscle group and the momentum is then arrested by the antagonists at the end of the range of motion

Gender Factors Affecting Flexibility

females tend to be more flexible

Exercises to increase

flexibility

TemperatureFactors Affecting Flexibility

flexibility increases with local warming & decreases with cooling- warm up before stretching

Flexibility gained by stretching can persist how long?

for 8 weeks or more after stretching is discontinued.

Static

held stretches that involve holding a static position for 30 to 60 seconds, during which specified joints are locked into a position that places the muscles and connective tissues passively at their greatest possible length

Ballistic Stretching is not____ and can result in___

not dynamic and can result in muscle injury or soreness, may also trigger stretch reflex

define Flexibility

range of motion at a joint or series of joints or ability to move a joint through its complete range of motion

define Stretching

systematic elongation of the musculotendinous units to create a persistent length of the muscle

Active Stretching

the force to move the joint is provided by a contraction of the opposing muscle group

Muscle Spindle Overview

to respond to stretch on a muscle and, through reflex action, to initiate a stronger contraction to reduce this stretch