Kinesiology 2115
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Kinesiology 2115. Flexibility Chapter 4. Flexibility. The ability to move a joint through its range of motion (ROM) Static flexibility: ROM without how quickly it is achieved Slow, controlled stretch Dynamic flexibility: resistance that affects how easily a joint can move through its ROM

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Flexibility Chapter 4

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Kinesiology 2115

Kinesiology 2115

FlexibilityChapter 4


Flexibility

Flexibility

  • The ability to move a joint through its range of motion (ROM)

  • Static flexibility: ROM without how quickly it is achieved

    • Slow, controlled stretch

  • Dynamic flexibility: resistance that affects how easily a joint can move through its ROM

    • Needed to make rapid, strenuous movement

  • ROM is maintained through activity and stretching


Why is flexibility important

Why is flexibility important?

  • 80% of all low-back problems in US result from improper alignment of spine and pelvic girdle caused by inflexibility and weak abdominal muscles

  • $20-50 billion are lost annually because of employees with low back problems


Importance of flexibility

Importance of Flexibility

  • Maintain balanced muscles

    • Especially between abdominals, hip flexors, back muscles and hamstrings

    • This affects the tilt of the pelvis

    • Weak abdominals = risk of low back injury

    • Tight hamstrings= risk of low back injury

  • Limits participation in physical activities that require bending, turning and reaching


Factors affecting flexibility

Factors Affecting Flexibility

  • Structural factors can limit ROM

    • Bone, cartilage, ligaments, muscles, tendons, connective tissue

    • Can alter muscles, tendons, and joint capsule tissue

    • Slow, sustained stretching promotes elongation


Benefits of flexibility

Benefits of Flexibility

  • Increased joint motion

  • Increased resistance to musculotendonous injuries

  • Greater resistance to lower back and spinal column injuries

  • Maintenance of good posture

  • Maintenance of motor skills

  • Reduced muscle tension and/or stress

  • Improvement of spinal mobility in older adults

  • Reduced muscle spasm and soreness

  • Reduction in muscle trigger points that promote stiffness and pain

  • Prevention or reduction of some cases of painful menstruation in women


Methods of stretching

Methods of Stretching

  • Ballistic: quick actions, not recommended outside of sport-specific training

  • Static: slow, sustained stretch

    • Hold stretch to the point of tightness, not pain

    • Hold between 15-30 seconds, increase time as you become more flexible

    • Repeat each stretch 2-4 times at least 3 days/week

  • Proprioceptive Neuromuscular Facilitation (PNF): assisted stretching and relaxing of muscle

    • Stretch to the point of tightness, hold, then contract muscle for 4-5 seconds, then relax

    • Repeat 3-5 times


Determining your flexibility

Determining Your Flexibility

  • Sit and reach

    • Hamstrings, low back

  • Total body rotation

    • Lats, abdominals, erector

      spinae, obliques

  • Shoulder flexibility

    • Deltoids, rotator cuff muscles (4)


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