Exam 2 Ch 13 Flexibility and balance programming Flashcards
Factors Affecting Flexibility
Joint Structure
Soft Tissue tightness
Body Composition
Age
Sex
Physical Activity
Muscle Temperature
Training Principles applied to flexibility programs
Overload
Stretch muscles beyond resting length but not beyond pain-free ROM
Training Principles applied to flexibility programs
Inter-indivudal variability
Stretch tolerance
Training Principles applied to flexibility programs
Progression
Stretch duration
Number of repetitions
Stretching Methods
Ballistic
Static
Dynamic
Proprioceptive neuromuscular facilitation (PNF)
Stretching Techniques
Active
Passive
Active-assisted
Passive Stretching
Targeted muscle does not contract (its relaxed)
Viscoelastic relaxation
Active Stretching
Lengthened muscle contracts during stretch
Muscle length increased (stimulates sarcomere production)
Pre-activity Stretching
Evidence of injury prevention and reducing post-exercise soreness is equivocal
Static and PNF stretching are not recommended immediately before power and speed activities
Steps for PNF
- Stretch to end of ROM
- Static muscle action against partner resistance 5-10 sec
- Relax muscle and stretch farther
- CRAC: contract opposing muscle group 5-6 sec
ACSM recommendations for PNF
Static contraction duration: 3-6 sec
Static contraction intensity: 20-75% MVC
Assisted stretch duration: 10-30 sec
Advantages of PNF
potentially more effective (greater increase in ROM)
Limitations of PNF
Requires a partner with knowledge and technique
Overstretching can cause injury
Slow, sustained muscle lengthening
Muscle spindle adapts (slow speed)
Constant Angle
Constant torque
Static stretching
Jerky, bouncing movements
Muscle spindles detect change in muscle length and contraction speed
Increased muscle strain, risk of injury
Ballistic Stretching
Summary General Guidelines for Stretching
Warm up before stretching
Stretch all major muscle groups
Accumulate 60 sec of stretch per muscle group
Dont stretch beyond pain threshold
Slow and rhythmic breathing
Stretch in different planes
Flexibility program prescription
Frequency
2 days/wk minimum; preferably daily
Flexibility program prescription
Intensity
with pain-free ROM
Flexibility program prescription
Type
Increase ROM postexercise: static or PNF
Warm-up: ballistic or dynamic
Flexibility program prescription
Time
10-30 sec per stretch
Reps: 2-4; accumulate 45 sec to 2 min per exercise
Flexibility program prescription
Progression
gradually increase duration or repititions
Predictors of Low Back Pain
Trunk Flexibility
Trunk Muscular Endurance
Balance
BMI
Low back pain prevention programs
Traditional
Stretching: increase ROM of hip flexors, hamstrings, and low back extensors
Muscular strength: abdominals and low back
Low back pain prevention programs
Alternative
Lumbar Stability
Muscular Enduracne
Exercises for low back care
Pelvic Tilt
Knee to chest
trunk flex
lumbar extension
curl-ups
single leg extension
Developing lumbar stability
Bracing
Maintain neutral spine
Avoid end ROM of trunk during activity
Emphasize muscular endurance rather than strength
Strategies for devoliping core stability
lifting
pilates
Recommended Activities to Improve Balance
Resistance training
Stretching
Activities of strength and balance
Balance training devices or Aids
Balance discs
Foam pads and rollers
Balance boards
stability balls
computerized balance training systems
Balance training program
Frequency
2-3 days/wk
Balacne training program
Progression
to narrow base of support/change surface
Balance training program
sets and duration
3 to 8 sets
20 to 40 sec per set
