Chapter 5 Flashcards
Benefits of Flexibility
- increased joint mobility (i.e. gymnasts)
- more efficient body movement (i.e. skiing)
- better posture
- prevents lower back pain
Flexibility
the range of motion of a joint
Ligaments
connective tissues within the joint capsule that holds bones together
Cartilage
a tough connective tissue that forms a pad on the end of long bones such as the femur, tibia, and humerus. cartilage acts a shock absorber to cushion the weight of one bone on another and to provide protection from the friction due to joint movement
Stretch reflex
involuntary contraction of a muscle due to rapid stretching of that muscle
muscle spindles
the type of proprioceptor found within muscle
proprioceptor
specialized receptor in muscle or tendon that provides feedback to the brain about the position of body parts
Golgi tendon organs
the type of proprioceptor found within tendons
5 Main structural Limitations to movement
- the shape of bone
- stiff muscles
- connective tissues (ligaments and cartilage)
- tendons
- tight skin
Potential Contributors to Lower Back Pain
- poor low back lumbar flexibility
- poor hamstring flexibility
- poor hip flexor flexibility
- poor strength and endurance of the forward and lateral abdominals
Posture (good)
- body in alignment
- holding positions pacing least amount of strain on supporting muscles/ligaments of joints
Posture (bad)
- body out of alignment
- holding positions stretching muscles on one side of joint while shortening them on other side
- over time leads to pain/joint damage
How to fix posture
routine strength and flexibility exercises help correct imbalances/prevent future problems
Benefits of Good Posture
- minimizes joint wear, prevents arthritis
- reduces spine ligament stress
- prevents spine nerve stress/associated pain
- prevents muscle fatigue/pain
- prevents strains/overuse problems
- contribute to good appearance
Evaluating Flexibility
No single test can measure total body flexibility
Sit-and-reach test
Measures ability to flex the trunk, focuses on lower back muscles and hamstrings;
Shoulder flexibility test
Measures range of motion at the shoulder to move through their full range of motion
Dynamic stretching
stretching that involves moving the joints through the full range of motion to mimic a movement used in a sport or exercise, fluid exaggerated movements
Ballistic stretching
a type of stretch that involves sudden and forceful bouncing to stretch the muscles, more likely to cause injury
Static stretching
stretching that slowly lengthens a muscle to a point where further movement is limited, most effective for most people
Proprioceptive Neuromuscular Facilitation (PNF)
a series of movements combining stretching with alternating contraction and relaxation of muscles
- relies on contact-relax (CR) and contract-relax/antagonist contract stretching
Antagonist
the muscle on the opposite side of a joint
Partner assisted stretching/passive stretching
Some PNF stretches cannot be done alone, others can with assistance of another object.
Maintaining Flexibility
- make a commitment to regular stretching
- use time management
- set aside time for 2-5 sessions per week
- stick to your schedule
- build in stretches during everyday activities
- make it fun: listen to music, watch tv
