Factors Influencing Flexibility

static flexibility

- The ability to assume and maintain an extended position. - what most people think of when they hear flexibility - many factors influence this

dynamic flexibility

- The ability to move a joint through its range of motion with little resistance. - involves movement - influenced by static flexibility, strength, coordination, etc

avoiding poor flexibility

- consistent exercise is the best way - pilates - yoga - swimming - practice flexibility - stretch throughout the day

Poor flexibility results in

- harder time bending over, kneeling, getting up off the floor - lack of mobility - joint injury - pain

Joint structure cannot be altered based on

- heredity - type of joint - joint capsule - ligaments and tendons

there are 4 factors that influence flexibility.... they are

- joint structure - muscle and fat - age - gender

Poor flexibility comes from

- muscle tightness - excess muscle or fatty tissue - age or lack of exercise

stiff muscles

- muscles with a limited range of motion can be result of - hard work or overwork - inactive lifestyle - sports or other related activity

better than normal flexibility

- necessary to perform certain activities - yoga - ballet - gymnastics - karate

bad posture

- poo rflexibility can cause tight muscles - results in neck and back pain - extra strain on neck muscles - slouching

age

- the younger you are, the faster you can develop flexibility in your muscles - as you get older, muscles lose ability to stretch as easily - more work needs to be done to develop and retain flexibilty

back pain can be caused by

- tight muscles - poor posture - nerves constricted by tight muscles can cause pain/ stiffness

gender

- woman in general are more flexible than men - woman have several variations in how some joints work that allow for more flexibility

different joints move in different ways such as

-wrist vs elbow -spine vs. shoulder - fingers vs. neck

How can poor posture result in back pain? A.Bad posture can result in tight muscles. B.Bad posture hyperextends the spinal column. C.Bad posture increases back flexibility. D.Bad posture reduces stress on joints and tendons.

A.Bad posture can result in tight muscles.

As a general rule, women __________. A.are more flexible than men B.are less flexible than men C.are as flexible than men D.are flexible in different ways than men

A.are more flexible than men

Which of the following would you expect a woman to be able to do if she was known to have excellent static flexibility? A.hold a difficult ballet pose B.throw a ball quickly C.perform swift, complicated motions D.perform a perfect golf swing

A.hold a difficult ballet pose

Poor flexibility may be caused by __________. A.muscle tightness B.muscle looseness C.youth D.high levels of fitness

A.muscle tightness

Why do activities like yoga, ballet, and gymnastics require better than normal flexibility?

All of these activities involve assuming and holding precise forms and positions. Holding these controlled positions requires a level of static flexibility beyond that required by everyday activities.

Why are muscle and fat levels the only factors influencing flexibility impacted by personal decisions? A.Muscle and fat levels are mostly determined by heredity. B.Age, gender, and joint structure cannot be changed. C.Personal decisions have significant impacts on age and gender. D.Flexibility is not dependent upon muscle and fat levels.

B.Age, gender, and joint structure cannot be changed.

What is the impact of age on flexibility? A.Younger people tend to develop flexibility more slowly. B.Younger people tend to be more flexible. C.Older people tend to be more flexible. D.Older people cannot maintain their flexibility.

B.Younger people tend to be more flexible.

Which of the following is NOT an example of good static flexibility? A.doing and holding a split B.running a mile in six minutes C.holding a ballet position for six minutes D.crossing your ankles behind your head

B.running a mile in six minutes

Which of the following BEST represents the causes of stiff muscles? A.Stiff muscles only result from overwork. B.Stiff muscles only result from prolonged periods of inactivity. C.Stiff muscles result from both over- and underworking them. D.Stiff muscles are mostly the result of painful injuries.

C.Stiff muscles result from both over- and underworking them.

Based upon body type, which of the following athletes would you expect to have the least flexibility? A.a gymnast B.a ballerina C.a bodybuilder D.a cyclist

C.a bodybuilder

What comes together at a joint? A.an arc of movement B.flexible tissue C.two bones D.skin and hair

C.two bones

Bad posture can result in __________. A.neck pain B.back pain C.muscle tightness D.all of the above

D.all of the above

Flexibility training can enhance enjoyment of activities by making it easier to __________. A.understand activities B.maintain good posture C.tire the muscles D.perform activities

D.perform activities

Benifits of flexibility training

Improved: - physical performance - posture - muscle coordination Reduced: - muscle soreness - back pain/ risk of back pain - risk of injury Enhanced: - enjoyment of activity

Explain how poor flexibility can make daily tasks more difficult.

Poor flexibility can make body movements, such as kneeling and bending over, far more difficult. This can make daily activities that use these movements more difficult. Accomplishing activities like cleaning the house can require bending over and kneeling, so when poor flexibility negatively impacts these activities, it makes larger tasks more difficult.

Explain why regular exercise is the best way to prevent flexibility issues.

Regular exercise helps keep muscles healthy and in good shape. Muscle stiffness that reduces flexibility often results from the overuse of muscle, but inactivity also weakens muscles and can make them more susceptible to injury. Regular exercise keeps muscles strong and makes it less likely that simple activities will overwork or injure them.

Compare and contrast static and dynamic flexibility.

Static flexibility is the ability to assume and maintain an extended position, such as a gymnast who can perform the splits or a ballerina who can assume and hold a complicated ballet position. Dynamic flexibility involves the ability to move a joint through a full range of motion without much resistance and is influenced by strength, coordination, and static flexibility. Static flexibility is a contributing factor to dynamic flexibility.

How can stiff and tight muscles result in back pain?

Stiff and tight muscles can constrict nerves in the back. When these nerves are constricted, it can result in sensations of pain throughout the back, especially the lower back.

range of motion

The entire arc of possible movement for a joint.

joint

The point where two bones come together.

large of amounts of muscles and fatty tissue surrounding a joint can

decrease flexibility - limited range of motion

Flexibility is not important when performing daily tasks.

false

normal flexibillity

necessary to perform daily tasks

flexibility varies

person to person and joint to joint

flexibility

the ability of a joint to move throught a full range of motion

Muscle mass can affect a person's flexibility.

true

Tightness of the sciatic nerve can result in lower back pain.

true