Health2 - Exam#2 Study Guide Chapters 5-9 Flexibility The...

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Exam #2 Study Guide Chapters 5-9 Flexibility - The ability of a joint to move through its full range of motion. What determines it? 142 Joint structure—joints vary in direction and range of movement Joint capsules = semielastic structures that give joints strength and stability but limit movement Muscle elasticity and length Collagen = white fibers that provide structure and support Elastin = yellow fibers that are elastic and flexible Titin = muscle filament with elastic properties benefits? 144 Joint health Prevention of low-back pain and injuries Other potential benefits: Relief of aches and pains Relief of muscle cramps Improved body position and strength for sports Maintenance of good posture and balance Relaxation/Stress reduction Lifetime wellness benefits Overstretching 144 – stretching muscles to extreme ranges of motion may actually decrease stability of a joint. Stretching recommendations of ACSM 145 The American College of Sports Medicine (ACSM) recommends that stretching exercises be performed a minimum of 2–3 days per week; ideally 5-7 days per week Stretch when muscles are warm, either after a workout or after the active part of a warm-up Do not stretch before a high-performance activity Repetitions suggested for each stretch 145 Stretch to the point of slight tension or mild discomfort Hold each stretch for 15–30 seconds Do 2–4 repetitions of each exercise Rest for 30–60 seconds between stretches Common stretching techniques 146 Static stretching = slowly stretching a muscle and holding the stretched position SAFE AND EFFECTIVE
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Ballistic stretching = suddenly stretching a muscle through a bouncing or swinging movement NOT RECOMMENDED Dynamic stretching = stretching by moving joints slowly through their range of motions in a exaggerated but controlled manner Proprioceptive neuromuscular facilitation = obtaining a greater training effect by using neuromuscular reflexes; for example, contracting a muscle before it is stretched Passive stretching = muscles are stretched by force applied by an outside source Active stretching = muscles are stretched by a contraction of the opposing muscles Technique most recommended for general fitness 146 Safest technique is active static stretching , with an occasional passive assist 5 regions of the spine—list 155 7 cervical vertebrae in the neck 12 thoracic vertebrae in the upper back 5 lumbar vertebrae in the lower back 9 (sacral) vertebrae at the base of the spine fused into the sacrum and the
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This note was uploaded on 10/17/2009 for the course ALL 0001 taught by Professor All during the Spring '09 term at University of Central Oklahoma.

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Health2 - Exam#2 Study Guide Chapters 5-9 Flexibility The...

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