Chapter 11 Flashcards
The degrees of motion allowed around a joint
Rang of Motion (ROM)
A joint’s ability to move through its full range of motion
Flexibility
ROM varies from
Joint to Joint
Examples of joints
Shoulder, hip, knees
Factors Affecting Flexibility
Heredity, Gender, Age, Body Temperature, Injuries, Percentage of Body Fat, and Activity Level
The ability of the muscles and connective tissues to stretch and give
Elasticity
To prevent muscles and connective tissues from losing elasticity, you
Need to stretch your muscles regularly
Who is more flexible? Girl or Boys
In general, girls
Who are usually more flexible? Younger or Older people
Younger people because of loss of elasticity that comes with aging
Does body fat limit flexibility?
Yes
1 injury that puts people to a decline in health. Is often associated with inflexible and weak muscles that supports the spine and pelvic girdle
Lower-Back Pain
The leading cause of back injury is
Lifting
The alignment of the body’s muscles and skeleton as they prove support for the total body
Posture
The posture your body exhibits while in a resting position
Static posture
The posture your body exhibits while in motion or preparing to move. “posture in motion”
Dynamic Posture
Benefits of Flexibility
Reduces stiffness and soreness, reduces risk of back pain, injury, improves athletic performance, improves muscle health, and reduces stress levels
Excessive amount of flexibility
Hyperflexibility
Sports that improve flexibility
Ballet, calisthenics, golf, aerobic dance, gymnastics, martial arts, and yoga
Hyperflexibility can occur
When a joint has been stretched beyond its normal ROM or when weak muscles surround a joint. Also because of hereditary tendencies for “loose joints”
A conditions in which one muscle group becomes too strong in relation to a complementary group
Muscles imbalance
Muscle imbalances occur when
One or more FITT factors are misapplied in the training of opposing muscle groups
The undeveloped muscles are at
Increased risk of becoming injured
How can you evaluate your flexibility
With the trunk lift, arm lift, and sit-and-reach tweet
The stretching and strengthening of muscles around the spine and pelvic muscles
Core stability
Increasing core stability involed
Combination of strength-training exercise and flexibility training
Core stability helps prevent
Injuries and low back pain. It also improves your performance fitness
Core stability is an important element in
Developing balance, power, and coordination
To improve flexibility you have to
Overload
What the minimum frequency of stretching a week?
3 days a week. It is best to do some stretching daily
What should your intensity goal be?
It should reach the point where the muscle or connective tissue is stretched just beyond its normal resting state. You should feel slight discomfort, but no pain
What the time for your stretches?
They should begin at 20-30 seconds, as your ROM try to hold each stretch for 30 to 60 seconds, repeating three times per stretch
To improve the flexibility of a particular joint or body area you need to apply
Specificity, do stretches that affect the nerves, muscles, and connective tissues that control movement around a specific joint or body part
To maintain or improve flexibility what do you do?
Do a variety of stretches that influence all of your major body parts. Also work two opposing muscles
Consists of doing stretches slowly, smoothly, and in a sustained fashion. Not moving. It is safe and effecting at increasing the ROM of the joints you work
Static Stretching
Quick up-and-down bobbing movements in which stretches are held very briefly. It is used primarily to build components of performance, or skill-related fitness
Ballistic Stretching
The automatic responses that your nerves and muscles provide to various movements
Reflexes
Stretching movements that challenge the reflexes to adapt
Reflex-assisted stretching
It is an example of reflex-assisted stretching. Training that includes bounding and jumping exercises
Plyometric trainin
A type of stretching against a counterforce and in which there is little or no movement. The counterforce offers resistance. This force may be provided by a partner or an inanimate object
Passive stretching
Is an important part of any workout
Stretching
Chow a variety of stretched and exercise that will work
The major muscles
Turning your head to the right and hold, repeat this motion turning to the left. Tilt your head down to your left shoulder and hold,repeat this motion. Tilt your head forward and hold. Improves flexibility of the neck
Head Tilts and Turns
Name the three kind of joints
Hinge(knee), Ball-and Socket(hip and shoulder) and pivot(neck) joint
Stretches that improve the shoulder
Shoulder shrugs, shoulder and triceps pull, shoulder pull, and towel stretch
Improves flexibility of the side and truck
Trunk stretches
Stretches for the legs and back
Single knee hug, lower-let stretch, reverse hurdler, lotus, quadriceps, and sit-and-reach stretch
The muscles on the inside of the leg that pull the legs together
Adductor muscles
Stretches that prevent lower pain pain
Wall slides, rear leg raises, front leg raises, back hyperexrension stretch, crunches
Hazardous stretches lead to what
Strains, sprains, excess pressure on discs of the back, over stress of ligaments and muscles
