Chapter 5: Improving Flexibility
ligaments
Connective tissues within the joint capsule that hold bones together.
proprioceptor
Specialized receptor in muscle or tendon that provides feedback to the brain about the position of body parts..
dynamic stretching
Stretching that involves moving the joints through the full range of motion to mimic a movement used in a sport or exercise.
static stretching
Stretching that slowly lengthens a muscle to a point where further movement is limited.
flexibility
The ability to move joints freely through their full range of motion.
antagonist
The muscle on the opposite side of a joint.
muscle spindles
The type of proprioceptor found within muscle.
Golgi tendon organs
The type of proprioceptor found within tendons.
healthy back
flexibility of the hamstring and lower back and strong abdominal muscles
improved flexibility
increase joint mobility and joint health, increases resistance to muscle injury, help prevents lower back problems, allows for efficient body movement, and improves posture and personal appearance.
Flexibility measurements are...
joint specific
Structural Limitation of Movement
1. The shape of the bones 2. A stiff muscle 3. The connective tissue within the joint capsule provides stability at the joint 4. Tendons 5. Tight skin
When should stretching exercises be preformed?
2-5 days per week for 10-30 mins each day
shoulder flexibility test
A fitness test that measures the ability of the shoulder muscles to move through their full range of motion.
sit-and-reach test
A fitness test that measures the ability to flex the trunk.
proprioceptive neuromuscular facilitation (PNF)
A series of movements combining stretching with alternating contraction and relaxation of muscles.
cartilage
A tough connective tissue that forms a pad on the end of long bones such as the femur, tibia, and humerus. Cartilage acts as a shock absorber to cushion the weight of one bone on another and to provide protection from friction due to joint movement.
ballistic stretching
A type of stretch that involves sudden and forceful bouncing to stretch the muscles.
hypokinetic disease
Disease associated with a lack of exercise.
stretch reflex
Involuntary contraction of a muscle due to rapid stretching of that muscle.
