Kinesiology Flexibility & Exercise and Movement

From a health perspective, what kind of stretching is recommended?

Recipe for preventing overuse injuries: - stretch should focus on muscles used in exercise - strengthen the muscles that are not used (as much)

For long term benefits what is needed?

Stretching program

What muscle group and what health associations exist which have established flexibility as one of the 5 fitness components?

The hamstrings/their flexibility can reduce lower back pain

What are claimed benefits of stretching?

hamstring flexibility directly related to lower back pain. believed to help with injury prevention and reduced muscle soreness, but not really!

Can you describe the suggested model for injury prevention that included a stretching program as part of the prevention plan?

*ask about this*

What are influencing factors of flexibility?

*ask about this*

What else is needed to assist this stretching program?

*ask about this*

Radiation

- energy that passes through space - transferred without direct contact - increases or decreases body temp. depending on environmental condition - can feel the radiant energy that heats you up - steam in cold weather off of body - giving up heat of radiation to the environment

Conduction

- increases or decreases body temp. - depends on environmental condition - direct contact - rate of evaporation depends on conducting substance - water v. air - being in 29 degree water v. 29 degree air

Evaporation

- only decreases body temp. - more than just sweating - HAS to evaporate OFF of the skin

Metabolism

- only increases body temp. - during exercise - 75% of energy synthesized by the body is converted to heat - 25% is converted to energy (very inefficient) - i.e. if you're cold, you move around and metabolism warms you up

What is heat acclimation?

- physiological adaptation to heat stress

How long does heat acclamation take?

- process is generally 8-12 days - depends on age, fitness level, stress on body, duration of heat exposure

What are physiological changes that take place with heat acclimation?

- sweat earlier in response to heat/exercise - sweat rate is increased - sweat is less salty (mineral concentration lower) - increased blood volume - decreased heart rate - under some environmental conditions - decreased rectal temperature - under some environmental conditions

Convection

- usually lowers body temp. - movement of air increases evaporation - wind chill factor enhances the evaporation process - can increase body temp. in unusual situations (e.g. in the desert where even wind is hot)

How long should you hold a particular stretch?

2-3 sets of a stretch, each set lasting 20-60 seconds (30 seconds most common) Goal: 60-90 seconds per muscle group (what really matters!)

Dynamic Stretching v. Ballistic Stretching

Dynamic Stretching: involves moving parts of your body and gradually increasing reach, speed of movement, or both Ballistic Stretching: uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion

What type of flexibility activities are recommended to be done before a workout?

Dynamic activities - need dynamic movement prior to activity - functional/dynamic flexibility recommended

What are the benefits of stretching?

Increased ROM if stretching correctly

What does one need to do to become acclimated?

Need to EXERCISE in the heat for process to be effective

Will stretching after a workout provide long term range of motion benefits?

No.

Why isn't stretching recommended prior to a workout?

When muscle fibers are stretched for a period of time, they begin to weaken, and therefore, the muscle as a whole weakens --> will not be able to produce as much force

Does stretching after exercise improve ROM?

Yes.

Which one is the most likely to create increase risk of health?

cold

What are environmental conditions that can impact health and performance?

cold heat altitude air quality

What methods are available for temperature regulation?

metabolism evaporation convection conduction radiation

What support or lack of support exists for the claimed benefits of stretching?

no research that really suggests that stretching prevents injuries or reduces muscle soreness research tells us that... - stretching prior to exercise is not very beneficial to injury prevention - especially static stretching (holding a stretch) - stretching before may decrease performance capability because it weakens the muscle - probably beneficial if done after exercise, especially if focus is maintaining a ROM