7. Flexibility training Flashcards
Define flexibility
Refers to the amount of ROM about a joint or multiple joints at any age
The greatest decline in ROM with age is observed in:
Spinal extension
Define range of motion (ROM)
Total excursion possible at a joint from the beginning of movement to the end of itB
Between 20-70 yo, spinal extension will decline by ___
50%
Between 20-70 yo, hip extension will decline by ____
20%
Between 20-70 yo, knee flexion will decline by ___
2%
On average, is the ↓ROM greater in lower or upper extremity?
Lower extremity
Hamstring flexibility will ↓ in both genders by ___ per decade!
14% +/-
Clinical definition of joint stiffness
Sensation of difficulty moving a joint or the apparent loss of ROM. It often accompanies joint pain and swelling.
What is one of the most common complaints of older adults?
Joint stiffness
Steps from joint pain —- _____ —- _____ —- Joint stiffness (cycle)
Joint pain
Joint movement
Disuse atrophy
Joint stiffness
How to breakdown this cycle of joint pain? Steps leading to maintain function
Joint pain
Maintain joint movement
No or limited disuse atrophy
No or limited joint stiffness
Maintain function
With age = ↓ muscle mass due to ↓ in ____
number of muscle fibers
With age, ↑ or ↓ connective tissue surrounding and within muscle
INCREASE
Name the connective tissues involved in mobility: (4)
tendons
ligaments
fascia
joint capsules
With age, change in the chemical composition of the connective tissue matrix & collagen - 2 consequences
- loss of water content
- connective tissue more resistance to being deformed and less extensible
Is pain directly coming from the breakdown of articular cartilage?
No P! receptors are located in the connective tissues + bones
By the age of 75 years old, ____% have osteoarthritic changes
85
Is putting clothes a BADL or an IADL?
BADL
Increase in number of functional limitations leads to:
loss of independence
Basic ADLs(BADLs) consists of self-care tasks: give some examples
Bathing and showering
Bowel and bladder management
Dressing
Eating
Feeding themselves
Functional mobility (moving from one place to another)
Personal hygiene and grooming
Toilet hygiene
What is the mnemonic that some consider useful? Define
DEATH
Dressing/bathing, Eating, Ambulating, Toileting, Hygiene
IADLs are not necessary for fundamental functioning, but they let an individual live independently in a community. Give examples
Housework
Taking medications as prescribed
Managing money
Shopping for groceries or clothing
Use of telephone or other form of communication
Using technology
Transportation within the community
What is the useful mnemonic for IADLs?
SHAFT
Shopping, Housekeeping, Accounting, Food preparation/meds, telephone/transportation
When OA improve flexibility, they typically improve on ___
muscular strength
Explain the mechanism of how working on flexibility is linked with improved strength
Effort to gain ROM will challenge the surrounding musculature and slightly increase strength
Define critical ranges
Absolute minimum ROM required to perform a certain activity
Special considerations after knee/hip surgery
Knee replacement:
- rarely flex past 110
Hip replacement:
- no hip flexion past 90
- no internal rotation of the hip
- no hip adduction past midline (no leg crossing)
Critical ranges of flexibility: Putting on clothes overhead
90 elevation (flexion and ABD)
45 external rotation
Critical ranges of flexibility: fastening or unfastening clothes in back
45 abduction
70 internal rotation
10 extension
Which activity requires the greatest extension at the hip, knee, and ankle?
Getting down onto & up from floor, in & out of tub
120 hip flexion
135 knee flexion
10 dorsiflexion
Can OA with ROM deficits improve their flexibility?
Yes
4 modes of flexibility training for OA
- Traditional stretching exercises
- Dance
- Tai chi
- Aquatic exercise
What is the most important when working on flexibility exercises?
Stressing the end-ROM of a joint
Very safe type of stretching
Static stretching
Type of stretching that is more functional to ADLs
Dynamic stretching
Static vs PNF: YA respond better to C-R PNF while OA benefit more from ____
Static stretching
What are the breathing guidelines when stretching? (3)
1) inhale before the start of the stretch
2) exhale during the stretch
3) breathe evenly while holding the stretch
What are the general flexibility guidelines? (3)
- emphasize joints that have a significant decrease in joint ROM
- stretch to a point of gentle tension, but not pain
- do not jerk, bounce, or force a stretch
