5 Chapter Developing Flexibility
Components of Fitness
Cardiorespiratory endurance Flexibility Muscular Strength Muscular Endurance Body Composition
Weight training
Weight
training, or any physical activity decrease flexibility if the exercises ARE NOT performed properly. When done properly, weight training increases flexibility.
Flexibility
The
ability of a joint to move through its range of motion. your bones, joints, surrounding tissue, nervous system, and the muscles. is highly adaptable, and is increased through stretching exercises.
Involves
Flexibility
3 Traits of muscles
Contractibility
Force-production
Elongation
Ability to stretch, increase in length.
Elasticity
The ability to return to resting length.
Static Flexibility
The ability to assume and maintain an extended position at one end or point in a range of motion (Ex - bending over). This depends on the structure of the joint and the tightness of the muscles, tendons, and ligaments. Not safe to do these before workout
Dynamic Flexibility
The
ability to move a joint through a range of motion (Ex - Rotate body). depends on static flexibility as well as strength, coordination, and resistance to movement. forward more explosive, butt kicks.
This
Going
Stretching (ACSM)
Stretch 2-3 days week. per Flexibility training 3-5 days per week. Stretch your muscles after they are
warm.
Incorporate stretching into your cool-
ASSESSING FLEXIBILITY
There are no specific tests to measure general flexibility. "sit-and-reach" test is normally used. It measures flexibility of muscles in the lower back and hamstrings.
Benefits of stretching
Joint Health Protection against low-back pain
and injuries.
Reduction of post-exercise muscle
soreness.
Potential relief of aches and pains Improved body position.
Muscle Spindles
Stretch Are
receptors within the muscles.
stimulated when stretching.
Sense the amount of speed of stretch. activate the stretch reflex to prevent over stretch. reflex causes muscles to contract in order to prevent overstretching.
They
Stretch
Golgi tendon organ
A receptor Detects It
within the muscle tendon
tension in the muscle. muscle to relax in preventing an
triggers inverse stretch reflex
Causing
injury.
Note
that the GTO responds after muscle spindle
Ciprocal inhibition
Muscles
work in pairs. reciprocal inhibition.
Through
Muscle
contracting and relaxing to permit movement.
Factors Affecting Flexibility
Joint Soft
Structure
Strictures
Inactivity Age Muscle
Temperature
Genetics Gender