chapter 5 fitness and health

Question 1

flexibility

Answer 1

any movement that requires stretching, reaching, or twisting requires flexibility

ability to move joints freely through their full range of motion

5 structural limitations
1. The shape of bones/type of joint (ball and socket vs hinge)
2. Stiff muscles
3. Connective tissues (ligaments & cartilage)
4. Tendons
5. Tight skin

Question 2

pocketing skeletal muscle

Answer 2

two muscle protective systems
- Golgi tendon organs (GTO’s)
tension

-Muscle spindles
stretch

Question 3

stretch reflex

Answer 3

limits flexibility - must overcome to improve flexibility

Question 4

benefits of flexibility

Answer 4

increased joint mobility
- prevention of excessive tissue build up
- joint lubrication, reduces friction
- reduces tension on muscles

better posture
- good posture : body in alignment
least amount of strain to hold positions

bad posture : body out of alignment
- holding positions that stretch muscles on one side, while shortening them on other side
- leads to pain/damage overtime

more efficient body movement

prevents lower back pain

Question 5

preventing lower back pain

Answer 5

80% people will experience LBP

15% of Americans will be disabled by LBP

women are more impacted
chronic back pain - more than 6 mths

lordosis - caused by weak abs and hip flexors

correct imbalances ( flexibility and strength within anatomical core)

Question 6

evaluating flexibility

Answer 6

no single test can measure total body flexibility - joint specific

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

Question 7

techniques to increase flexibility

Answer 7

dynamic stretching
ballistic stretching
static stretching
proprioceptive neuromuscular facilitation (PNF)

Question 8

FITT principle

Answer 8

Exercises should be static or PNF stretches
* Starter phase
– Frequency: 2 sessions per week
– Intensity: 5-minute session/hold for 10 seconds/mild discomfort
– Time/duration: 3 weeks
* Slow progression phase
– Frequency: 3–4 sessions per week
– Intensity: 10–30-minute sessions/hold for 15–30 seconds/mild discomfort
– Time/duration: 6–12 weeks
* Maintenance phase
– Frequency: 4–5 sessions per week
– Intensity: 30-minute sessions/hold stretches up to 30 seconds
– Time/duration: start after about week 16 depending on progress

F: Most days of the week
* I: to the point of mild discomfort, NOT PAIN
* T: 15-30 seconds per stretch, >2 times per muscle
* T: Static, PNF, Dynamic, Ballistic
* Do you stretch??!

Question 9

avoid injurie

Answer 9

Do not hold your breath. Breathe normally
* Do not fully extend the knee, neck, or back.
* Do not stretch muscles that are already stretched.
* Do not stretch to the point that joint pain occurs.
* Avoid overstretching when having someone assist you with
passive stretches. Make sure you communicate about the
end of the range of motion.
* Avoid forceful extension and flexion of the spine