Lecture 8: Flexibility
Can you describe the suggested model for injury prevention that included a stretching program as part of the prevention plan? What else is needed to assist this stretching program? What are influencing factors of flexibility?
Strengthen the muscles that are not being used for activity while stretching the muscles that are being heavily used. Do this in sets of 2-3 lasting from 20-60 seconds. There needs to be consistency in what you do, 2 times a week full range of motion Some other facts are gender, age, type of joint, body size, and activity level
Flexibility What are claimed benefits of stretching? What support or lack of support exists for these claims?
hamstring flexibility has a direct impact on lower back pain, other than not much is proven. MISCONCEPTIONS that warmups and stretching are part of same activity stretching prevents injury stretching prevents muscle soreness
What is the difference between dynamic and ballistic stretching?
Ballistic stretches involve trying to force a part of the body beyond its range of motion. In dynamic stretches, there are no bounces or "jerky" movements. An example would be leg swings
For long term benefits what is needed? What are the benefits of stretching?
Long term benefits we need to consider a stretching program that emphasizes stretching all muscle groups but especially those we use the most. Stretching allows us to create a muscle symmetry or balance in our body. so that down the road we are not hunched over as we walk
Does stretching after exercise improve range of motion? Will this provide long term range of motion benefits? What does research support pertaining to the recommended length of time to hold a static stretch?
Yes after working out, stretching in sets of 2-3 lasting 20-60 seconds. Goal is to stretch 60-90 seconds for each muscle group. We need to make an effort to increase our ROM by stretching this amount 2 days a week.
What is the muscle group and what is the relationship to health that has been identified to cause for inclusion of flexibility as one of the health related fitness components?
a muscle of group is area that is used to perform a specific motion over and over again. In the example of a tennis player, they need to stretch the front part of shoulder and strength the back part of the shoulder(the part that doesn't get used). By increasing our Range of motion flexibility becomes a key part in health related fitness components
From a health perspective, what type of stretching is recommended? Why isn't this recommended prior to a workout? What type of flexibility activities are recommended to be done before activity?
warming up and doing dynamic movements before is beneficial to preventing injuries, after working out it is beneficial to do static stretching however this is not recommended to do before because you decrease your physical performance because you cannot apply as much force to do the same motion again.
