Chapter 6 Flexibility and low-back fitness

1. Chapter 6 Flexibility and low-back fitness

2. COMING UP IN THIS CHAPTER • Identify factors that affect your flexibility • List the benefits of flexibility • Assess your flexibility • Develop a flexibility training program • Identify ways to protect and care for your back

3. Factors Affecting Flexibility Why are some people more flexible than others? • Flexibility is the ability of a joint to move through its full range of motion • Varies from person to person • Both too little and too much can be detrimental • The goal of flexibility training is to move a joint through its normal range of motion (ROM) without pain or limitation

4. Joint Structure Why are some of my joints more flexible than others? • Some of your joints (where two bones meet) are designed to have a greater ROM than others • Flexibility also varies from joint to joint due to other factors More…

5. Joint Structure • Synovial joints move more freely • Cartilage cushions the ends of bones that meet in the joint • A joint capsule surrounds the joint; the inner layer secretes synovial fluid • Ligaments connect bones and joints and provide stability • Muscles connected to tendons around the joint contract and move the bones

6. Figure 6-1 Basic structure of a joint

7. Connective Tissues and Nervous System Action How can I be more flexible? • You become more flexible by increasing the range of motion in a joint • Flexibility is affected by: • Length of tissues • Connective tissue changes • Collagen • Tolerance of stretching • After holding a stretch, then repeating, you begin to feel less pain when you apply the same force

8. Injury and Disease I recently recovered from a knee injury and don’t have the same movement. Will I get it back? • Recovery from acute injuries is likely • Flexibility and strength exercises will help • Osteoarthritis • Strengthening and stretching exercises will help stabilize joints and increase ROM

9. Genetics Do double-jointed people have a higher flexibility level than others? • Some people are more flexible than others • Some genetic basis • Hypermobility • Hypermobile joints are less stable and can be more prone to injury and arthritis

10. Sex Are women more flexible than men? • In general, women are more flexible • Due to anatomical and hormonal differences

11. Use and Age Why are people less flexible as they get older? • “Use it or lose it” • It is hard to differentiate between the effects of aging and disuse • Without regular ROM activities, tissues may shorten and tighten • People of any age can benefit from a flexibility-exercise routine

12. Benefits of Flexibility • Improved performance • Reduced risk of injury • Other benefits of flexibility and stretching exercises

13. Improved Performance Will flexibility help me play basketball better? • For activities in which joints move through the full range of motion, stretching may improve performance • Flexibility affords greater efficiency of movement More…

14. Improved Performance • Different sports require different amounts of flexibility for optimal performance • Hypermobility can increase the risk of injury and reduce the speed, strength, and power needed for a sport • Flexibility enables you to perform daily activities • Such as lifting a back pack, backing the car up, hanging a picture

15. Reduced Risk of Injury Does stretching prevent injuries? • It depends • There is no evidence to support stretching (as part of a warm-up) before an exercise session reduces muscle soreness and the risk of injury • It may help reduce certain injuries in non-athletes • It can be key to rehabilitation after an injury • It is important for good posture, which reduces joint strain • Flexibility in joints is critical as you age

16. Other Benefits of Flexibility and Stretching Exercises I feel better when I stretch after a workout. Does stretching help me relax? • Stretching enhances the relaxed physical state • Reduced muscle tension, blood pressure, and breathing rate • Improved mood, reduced stress, relaxed state • Stretching can be used to treat exercise-associated muscle cramps

17. Assessing Your Flexibility How is flexibility rated? How flexible should I be? • There is no single test to assess flexibility • Flexibility is specific to each joint • The most common test is the sit-and-reach test • ROM of hamstrings, primarily • No measures are associated with peak performance • You should aim to achieve and maintain a normal range of motion in all major joints

18. Table 6-1 Factors That Affect Flexibility Tests

19. Putting Together a Flexibility Program What is the best way to stretch? What are the different kinds of stretches, and what are the benefits of each? • To put together a safe and effective program, consider the types of training, and then apply the FITT formula • Training techniques: • Static stretching • Ballistic stretching • Dynamic stretching • Proprioceptive neuromuscular facilitation (PNF)

20. Putting Together a Flexibility Program • Static stretching • A slow and steady stretch with a hold at the end of the range of motion • Active stretching • Take an active role by contracting the muscles opposite to those being stretched • Passive stretching • Outside force assists in the stretching

21. Figure 6-2 Active versus passive stretching

22. Putting Together a Flexibility Program • Ballistic stretching • Uses quick, jerky or bouncing movements to move joints to the end of their range of motion • Uses the momentum of the body • Not recommended for most people • Greater potential for injury • Benefits athletes involved in ballistic movements • Lunging, throwing, batting, or kicking

23. Putting Together a Flexibility Program • Dynamic stretching • Controlled movement through the active range of motion of a joint • Useful as a prelude to other activities • Elevates body and muscle temperatures • Prepares the body for optimum performance

24. Putting Together a Flexibility Program • Proprioceptive Neuromuscular Facilitation (PNF) • Originally developed for rehabilitation • Affects both connective tissues and nerves in order to increase flexibility • Combines muscle contraction and stretching • Some PNF stretches require a partner or another source of resistance • Two basic PNF techniques: • Contract-relax • Contract-relax-opposite contract

25. Figure 6-3 Contract-relax PNF stretch of thehamstring

26. Table 6-2 Comparison of Stretching Techniques

27. Applying the FITT Formula Can stretching hurt my muscles? How often should I stretch? • Stretching can hurt muscles if done incorrectly • Apply the FITT formula • Frequency: • At least 2–3 times a week • May increase frequency with experience

28. Applying the FITT Formula How do I determine the right amount of stretch? And how long should I stretch? • Intensity: • Stretch to the point of slight tension or mild tightness but not discomfort or pain • Once you reach your threshold, move slightly beyond it • Time: • Total time of the session:10–15 minutes • Each static stretch should be done four times, and held for 15–60 seconds each

29. Applying the FITT Formula Is stretching considered physical activity? • Stretching is physical activity • However, it does not count toward daily or weekly aerobic or muscle-fitness goals

30. Applying the FITT Formula What are the best stretches? Are there any stretches that are unsafe? • Type: • Perform a stretch for each major muscle/tendon group or joint: neck, shoulders, upper and lower back, pelvis, hips, and legs • Apply the principle of specificity • Avoid stretches involving full bends of the knee, significant arching or rounding of the lower back, or pressure on the neck

31. Table 6-3 Flexibility and Training Principles

32. Figure 6-4 Types of stretches to avoid—and safer alternatives

33. Low-Back Fitness Why did my mother always nag me to sit up straight? Other than making me look a little better, what difference does it make? • Poor posture not only gives the appearance of low self-esteem and apathy, but it can also have negative effects on your health

34. Structure and Function of the Spine • The spinal cord is a long, thin bundle of nerves, fluid, and support cells that extends from the brain down the back • The spinal cord is enclosed in the spinal column: • Five sections of 33 individual vertebrae • Cervical (neck) • Thoracic (upper back) • Lumbar (lower back) • Sacrum • Coccyx (tailbone) More…

35. Structure and Function of the Spine • The upper three vertebrae sections differ from the bottom two • Intervertebral disks: flat, elastic, gel-filled disks that act as shock absorbers • Processes: form synovial joints

36. Structure and Function of the Spine • The spine has several functions • Provides structural support for the body • Allows the upper body to bend and twist • Protects the spinal cord and the roots of nerves • Serves as an attachment site for muscles, tendons, and ligaments • Supports and distributes much of the body’s weight • Absorbs impact and helps maintain balance

37. Figure 6-5 The spine

38. Figure 6-6 Vertebrae and intervertebral disks

39. Understanding Body Mechanics and Good Posture What does body mechanics mean? • Body mechanics:application of basic mechanical principles to the human body • Closely related to body mechanics is posture: the position of body parts in relation to one another

40. Understanding Body Mechanics and Good Posture I think I have pretty good posture. Is there a way to tell? • Good posture is essential for optimal body function • Good posture means that the body is properly aligned • See Lab Activity 6-3

41. Understanding Body Mechanics and Good Posture I’ve been told my headaches are probably caused by bad posture. Could this be true? • Poor posture can lead to headaches and other health problems • Poor posture has many causes: • Hereditary or congenital • Ill-fitting clothes, inappropriate furniture, excessive sitting and standing in place • Fatigue, excess weight, weak muscles, emotional issues

42. Understanding Body Mechanics and Good Posture How can I improve my posture? • Think about your posture; awareness is key • Improve strength and flexibility in muscles surrounding the spine • Static posture: standing or sitting straight • Dynamic posture: alignment of the body when in motion • Use a stance and movements that are mechanically efficient and least stressful on your body

43. Prevention and Management of Low-Back Pain What causes back pain? • Proper low-back function is critical for almost all activities of daily living • Pain may come from strains, spasms, soreness, or compression of nerves • Acute pain and chronic pain • Degeneration of intervertebral disks is a normal part of aging, and a contributor to back problems • Sciatica

44. Prevention and Management of Low-Back Pain • Many important risk factors for back pain are controllable • Poor physical fitness • Poor posture • Overweight, especially around the middle • A job that involves heavy lifting, twisting, or bending • Smoking—past or current • Stress and fatigue

45. Prevention and Management of Low-Back Pain What helps prevent back pain? Are there special exercises? • Examine the list of risk factors and develop a plan • Be physically active • Build strength and flexibility in the back and core muscles • Maintain a healthy diet • Consume adequate calcium and vitamin D to keep bones strong, etc. • Don’t smoke • Manage stress effectively • Practice good posture and body mechanics

46. Figure 6-7 Recommended sitting posture and computer placement for desktop and long-term laptop use

47. Management of Back Pain If you have back problems, what can you do to help them improve? • Rest for a few days • Take a safe dose of acetaminophen or a nonsteroidal anti-inflammatory drug such as ibuprofen • Use hot or cold packs • Gradually get back to usual activities • See your physician if pain is severe or accompanied by other symptoms