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CHAPTER. OUTLINE. Benefits of Good Flexibility. Factors Affecting Flexibility. Assessment of Flexibility. Evaluating Body Posture. Muscular Flexibility Prescription. Contraindicated Exercises. Preventing and Rehabilitating Low-Back Pain. Chapter 8. Muscular Flexibility.

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chapter 8

CHAPTER

OUTLINE

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Chapter 8

Muscular Flexibility

key terms
________________: The ability of a joint to move freely through its full range of motion

________________: Moving the joints beyond the accustomed range of motion

________________: Permanent lengthening of soft tissue

________________: Temporary lengthening of soft tissue

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Key Terms
benefits of adequate flexibility

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Benefits of Adequate Flexibility
  • Promotes healthy muscles and joints
  • Improves elasticity of muscles and connective tissue around joints, enhancing freedom of movement
  • Makes activities of daily living (turning, lifting, and bending) easier to perform
  • Helps prevent low-back and other spinal column problems
benefits of adequate flexibility4

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Benefits of Adequate Flexibility
  • Improves and maintains good postural alignment
  • Promotes proper and graceful body movement
  • Improves personal appearance and self-image
  • Helps develop and maintain motor skills throughout life
benefits of adequate flexibility5

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Benefits of Adequate Flexibility
  • Flexibility exercises have been prescribed successfully to treat

1.

2.

3.

factors affecting flexibility
Genetics

Physical activity

Joint structure

Ligaments

Tendons

Muscles

Skin

Tissue injury

Adipose tissue (fat)

Body temperature

Age

Gender

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Factors Affecting Flexibility
muscle flexibility

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Muscle Flexibility
  • Flexibility is joint specific
  • Women are more flexible than men
  • Decrements are primarily related to physical inactivity
  • Aging decreases joint range of motion
flexibility fitness tests

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Flexibility Fitness Tests
  • Modified sit-and-reach test
  • Total body rotation test
  • Shoulder rotation test
modified sit and reach test

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Modified Sit-and-Reach Test
  • Measures hip and trunk flexibility
  • Modified protocol accounts for arm/leg length discrepancies

Starting position for the modified sit-and-reach test

modified sit and reach test13

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Modified Sit-and-Reach Test
  • Hold the final reach for two seconds

Modified sit-and-reach test

total body rotation test

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Total Body Rotation Test
  • Measures body rotation
  • Test is performed on either right or left side
shoulder rotation test

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Shoulder Rotation Test
  • Measures shoulder flexibility

Measuring biacromial width

Starting position for the shoulder rotation test

Shoulder rotation test

critical thinking

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Critical Thinking
  • Carefully consider the relevance of stretching exercises to your personal fitness program throughout the years. How much importance do you place on these exercises?
  • Have some conditions improved through your stretching program, or have particular exercises contributed to your health and well-being?
key terms17
_____________________________: Exercises done with jerky, rapid, bouncy movements

_____________________________: Exercises in which the muscles are lengthened gradually through a joint’s complete range of motion

_____________________________________: Stretching technique in which muscles are stretched out sequentially with intermittent isometric contractions

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Key Terms
stretching techniques
Stretching Techniques
  • Static stretching
    • Each muscle is gradually stretched and held for 10-*30* seconds
  • Ballistic stretching

1. Sudden stretching in a bouncing movement

2.

3. Could benefit if ____________________________________

  • Proprioceptive neuromuscular facilitation (PNF)
    • Muscle is contracted, then stretched
    • Causes soreness, requires partner
guidelines for developing flexibility
Mode

Static or dynamic to include every major joint

Intensity

To the point of _________________

Repetitions

At least 4 times

Hold the final stretched position for __________ seconds

Frequency

_____ days per week

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Guidelines forDeveloping Flexibility
contraindicated exercises

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Contraindicated Exercises
  • Most strength and flexibility exercises are relatively safe to perform
  • Some exercises (contraindicated) can be hazardous if performed incorrectly
  • Contraindicated exercises may cause harm because of excessive strain on muscles and joints; in particular the spine, lower back, knees, neck, or shoulders
  • A list of contraindicated exercises are provided in the textbook
low back pain

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Low-Back Pain
  • About 75 million Americans suffer from chronic low-back pain
  • Caused by

1.

2.

3.

critical thinking26

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Critical Thinking
  • Consider your own low-back health. Have you ever experienced episodes of low-back pain?
  • If so, how long did it take you to recover, and what helped you recover from this condition?
caring for your back

8.7

Caring for Your Back
  • Change from one task to another before fatigue sets in
  • Use a footrest
  • Bend at the knees and the hips, not at the waist
  • Hold heavy objects close to your body
  • Never bend over without bending your knees
low back health

8.7

Low-Back Health
  • Find the correct standing position by practicing against a wall
low back health30

8.7

Low-Back Health
  • Exercise while lying in bed to teach yourself correct muscle position

Ironic isn’t it???

low back health31

8.7

Low-Back Health
  • A straight, hard chair is best
  • Learn to sit properly in whatever chair you use
low back health32

8.7

Low-Back Health
  • Faulty sleeping positions intensify swayback
low back health33

8.7

Low-Back Health
  • Relieve your back by taking all pressure off of your back and legs
tips to prevent low back pain

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Tips to Prevent Low-Back Pain
  • Be physically active
  • Stretch often using spinal exercises through a functional range of motion
  • Regularly strengthen the core of the body
  • Lift heavy objects by bending at the knees and carrying them close to the body
tips to prevent low back pain35

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Tips to Prevent Low-Back Pain
  • Avoid sitting (over 50 minutes) or standing in one position for lengthy periods of time
  • Maintain correct posture
  • Sleep on your back with a pillow under the knees or sideways with the knees drawn up and a small pillow between the knees
tips to prevent low back pain36

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Tips to Prevent Low-Back Pain
  • Try out different mattresses of firm consistency before selecting a mattress
    • Sleep Number Bed???
  • Warm up properly using mild stretches before engaging in physical activity
  • Practice adequate stress management techniques