Factors that Contribute to Flexibility
decreases flexibility, loss in elasticity (CT) risk of injury
Aging
posture
Body alignment
Factors Contributing to Flexibiity
Bone & joint structures Muscle/tendon Connective Tissue past injury age & gender
Joint capsule (including ligaments) 47% Muscle (fascia) 41% Tendons 10% Skin 2%
Distinctive connective tissues associated with any joint contribute to joint flexibility. (ROM)
posture, ROM, mechanical efficiency, injury risk, stiffness, low back pain
Height fluctuation relevance to flexibility may influence
muscle (composed of)
Myofibrils & protein filaments
Soft tissues contribute to the total resistance to joint movement as follows: Joint capsule: 47% Muscle (fasciae): 41% Tendons: 10% Skin: 2%
Other factors that impact flexibility include: Age Muscle strength, endurance, flexibility, and agility naturally decrease with age due to muscle atrophy that coincides with increased collagen. - Gender •In general, females are more flexible than males due to anatomical and physiological differences. - Joint structure and past injury • The rebuilding of broken bones and the build-up of scar tissue can limit joint movement.
3 significant implications for lumbar spine flexibility (Intervertebral disks : hydration-sleeping, swelling-walking)
Waking up-spine swelling/stiffness during lumbar flex Morning-lumbar disks/ligaments greater injury risk Late Day-ROM
collagen, elastin, stretching,
Warming Muscle Tissue 103' (via warm-up or physical activity) Enhances ______, _______, ________
muscle replaced fatty and fibrous (collagen) tissue (collagens=stiffening & immobility soft tissue's water content diminishes)
as muscle atrophy (age)
daily activities, joints, posture & balance (min spine stress)
benefits of flexibility: Improves
low-back pain and injuries
benefits of flexibility: Prevents
aches, pains, muscle cramps, stress
benefits of flexibility: Relieves
Gender flexibility differences
females greater ROM pelvic broader men-smaller pelvic
Circadian variations
flexibility increases in afternoon height fluctuates (0.6in change) Example of
past injury Injuries or surgery
involves tearing, incision, or laceration of skin leaves inelastic scar tissue=limiting jt movement
3 components affect flexibility (ROM) (Flex training improves)
muscle -length elasticity (CT) joint structure
reduces muscle fibers size and numbers
muscle atrophy (loss)
Circadian variations
physiological jt functions exhibit max & min functions at specific time of day (--blood pressure, body temp, heart rate, hormone levels, alertness, responsiveness ---Joint stiffness associated with morning hours)
collagen
primary component of muscle tissue
Circadian variations
refers to 24hr time period
