Unformatted text preview: Improving Flexibility Improving
Bio 154 Chap 5 Physiological Basis for Developing Flexibility Developing Structural Limitation to Movement Ligaments Ligaments Cartilage Cartilage Tendons
(41% of resistance to flexibility) Joint Capsule
(47% of resistance to flexibility) Tendon
(10% of resistance to flexibility) Physiological Basis for Developing Flexibility Developing
Stretch reflex – involuntary contraction of muscle that occurs due to rapid stretching of a muscle of Training to Improve Flexibility Training Static stretching – Static stretching that slowly lengthens a muscle to a point where further movement is limited See Chap 6 for more pictures See Training to Improve Flexibility Proprioceptive neuromuscular facilitation Proprioceptive (PNF) – combines contraction and relaxation of (PNF) the muscle to improve flexibility the Contract-relax stretching - demo Contract-relax/antagonist contract stretching antagonist (CRAC) - demo (CRAC) the muscle on the opposite side of the joint Table 6.2 Sample Flexibility Program Table Flexibility: The exercise prescription Flexibility: Use of PNF or static stretching Use Frequency: 2 to 5 days per week Duration: 10 to 30 minutes each session Starter phase – week one Progression phase – add one session per week for the first 4 Progression weeks weeks
• Start at 5 minutes and add up to 20 to 30 minutes during weeks 6 Start through 12 through Intensity: – don’t over-stretch or bounce Hold each exercise approximately 8 to 10 seconds Can hold stretch up to 20 seconds Safety!!! Safety!!! See page 149 for contraindicated exercises Avoid breath holding Do not stretch any joint to the point that ligaments and capsules are stressed Use caution during passive stretching Avoid forceful extension and flexion of the spine Avoid ballistic movements, especially when muscles are cold How to stay motivated How Set aside time and Set stick to the schedule stick Make it FUN!! Get goals – short Get term and long term term ...
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This note was uploaded on 04/12/2011 for the course BIO 154 taught by Professor Wilson during the Spring '11 term at N. Arizona.
- Spring '11