Chapter 6 Focus on Flexibility: Stretching for Better Health
Components of Health-Related Physical Fitness
Flexibility •
Is the ability to move a joint or a group of joints through their complete range of motion
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Factors Influencing Flexibility Joint structure •
The achievable range of motion around a joint is highly specific to the type of joint because various types of joints allow our bodies to perform more than one kind of motion.
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Hinge joint
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Ball and socket joint
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Gliding joints
Factors Influencing Flexibility Soft tissues •
Muscles, tendons, ligaments, joint cartilage, fat, and skin also influence the range of motion around a joint.
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Of these, muscle tissue is central to improving range of a joint because of its elasticity and compliance properties.
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Elasticity is the degree to which a material resists deformation and quickly returns to its normal shape.
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Compliance is the ease with which a material is elongated or stretched.
Factors Influencing Flexibility Nervous system activity •
Proprioceptors, or sense receptors, provide feedback to the central nervous system.
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Stretch receptors, or muscle spindles, are located within the thick center portion of the muscle that detects stretching in the muscle.
Factors Influencing Flexibility Nervous system activity •
Stretch reflexes are the stretch receptors sensitive to rapid forceful stretching.
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Golgi tendon organs are sensitive to rapid forceful contractions and cause a reflexive relaxation to occur within the muscle.
Designing Your Stretching Program Type of stretching exercises •
Active stretching requires you to apply the force to the stretch.
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Passive stretching requires the assistance of a device or a trained partner to apply the force to the stretch.
Designing Your Stretching Program Static stretching •
Is slowly elongating a muscle to the point of slight tension or mild discomfort (not to a point of pain). Š Jones & Bartlett Learning
Designing Your Stretching Program Ballistic stretching •
Is a form of dynamic stretching that utilizes a bouncing motion.
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Designing Your Stretching Program PNF stretching •
Utilizes and integrates the nervous and muscular systems to enhance flexibility
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Designing Your Stretching Program Frequency •
Exercises that stretch the major muscle groups should be performed 2 to 3 days a week.
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You can perform stretching exercises more often (3 to 5 days a week) for even greater progress and benefits.
Designing Your Stretching Program Intensity •
Slowly apply each stretch to your muscles to the point of slight tension or mild discomfort.
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Do not hold your breath anytime during a stretch.
Designing Your Stretching Program Time •
Static stretches should be held for 15 to 60 seconds.
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PNF stretches should be performed utilizing a 6-second contraction followed by a 10- to 30-second assisted stretch.
Designing Your Stretching Program Yoga •
Is about creating balance in the body through developing strength and flexibility.
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Most common type of yoga is hatha yoga.
Designing Your Stretching Program Tai Chi •
Can be thought of as a moving form of yoga and mediation combined.
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Tai chi includes both an easy and more challenging exercise series depending on the practice selected.
Tai Chi
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