EF205 -Scientific Foundations of Exercise and Fitness –Seminar 8

Dr. Hector R. Morales-Negron

Flexibility

Flexibility: Ability to move a joint smoothly through a full range of motion

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Benefits of Flexibility

Increased joint movementImproved circulationImproved performanceImproved postureValuable during cool-down phasePrevention of low-back problemsImproved coordination and balance

Factors Influencing Flexibility

Muscle temperaturePhysical activityInjuryBody compositionAgeDisease Photodisc

Assessing Flexibility

You cannot determine flexibility with just one test because the flexibility of one joint does not affect flexibility in other joints.

Two well-known flexibility tests are the sit and reach test and the shoulder flexibility test.

PrecautionsWarm up before doing a testStop the test if pain occursDo not perform fast, jerky movementsIf any of the following criteria apply,

seek medical advice: Presently suffering from acute back pain Currently receiving treatment for back pain Ever had surgical operation on your back Health care professional told you to never

exercise your back

Maintain Your FlexibilityUse it or lose itStretch all major muscle groups in the

bodyDo not stretch swollen jointsStretch muscle groups slowlyDo not hold your breathDo not bounceHold stretch for 30 seconds, repeat four

times and stretch three times per week

Informal StretchingStretching can be done anywhere! It is agreat stress reliever.Clasp your hands together and stretch out in front

of you.In the same position, stretch your hands over your

head.Lean right; lean left.Clasp your hands behind your back and open up

your chest.Stretch your wrists by bending your wrists back

and down. Do this five times.

Make It Part of Your Exercise RoutineMuscles that are ill prepared for activity

can be easily injured.Remember to warm up, and then

stretch. Be sure to do 5–10 minutes of light movement before stretching.

Avoid ballistic stretching, which is a bouncing, repetitive movement during stretching.

Types of StretchingPassive or static: Natural stretching;

most practical.Dynamic or active: Muscle taken beyond

full range of motion. Ballistic: Bouncing, repetitive movement;

avoid this type.PNF (proprioceptive neuromuscular

facilitation): This involves tightening a muscle as hard as you can right before you stretch it. Usually requires a partner, takes more time, can cause more muscle soreness; several types.

Back Pain

More than 80% of North Americans suffer back pain in their lifetimes.

Age and physical condition are major factors.

Strengthening back and abdominal exercises can help.

Preventing Lower Back Pain

Exercise regularly to improve the strength of your back and abdominal muscles.

Maintain correct posture in sitting and standing.

Warm up before engaging in physical activity.

Keep your spine straight up and down when lifting an object.

Why Have Good Posture?Good posture makes your bones align

properly.Bone alignment allows muscles, joints,

and ligaments to work properly.Internal organs are in the right position

and work more effectively.Good posture lessens the risk of lower

back pain.Stand and sit tall!

Signs of Poor Posture

Head aligned in front of center of gravityToo much outward curve in upper backToo much inward curve in lower back

Ways to Improve Posture

Sit correctly.Stand correctly.Lift correctly.Lie in bed correctly.

You Can Do This!

Put a note on your refrigerator, mirror, and desk that says, “Sit and stand tall.”

When falling asleep, lie in bed on your side with your hips and knees slightly bent; put a flat pillow between your knees.

When you wake up in the morning, stretch your feet, legs, back, and arms (while still in bed).

Chapter 5: Increasing Muscular Strength and Endurance

Muscular endurance: The ability of muscles to apply force repeatedly; how long or how many times you can lift and lower a weight.

Muscular strength: The force muscles can exert against resistance; amount of weight that can be lifted in one repetition.

Chapter 5: Increasing Muscular Strength and Endurance

Benefits of Muscular Strength and Endurance

Helps you to:Be better at physical work, sports, and

recreationLook better and feel better about yourselfControl your weightManage stress and anxietyPrevent osteoporosisMaintain good posture and avoid back and

neck painDigest food betterSuffer few injuries and have better balance

How Does Weight Training Change Metabolism?Exercising the muscles changes the

ratio of fat to muscle fiber and speeds up the weight loss.

The more muscle, the higher the metabolic rate and the more calories your body will burn on its own.

Where Should You Exercise?This is a question you need to ask

yourself!Where do you feel most comfortable and

thus motivated?At a health club, you have trainers, many

work-out options, and a social environment.

At home you have accessibility, privacy, no waiting, cleanliness, and lower expenses.

How Weight Training Works

To get stronger: Use few repetitions with maximum weight.

To gain endurance: Use many repetitions with minimum weight.

Exercise Guidelines

Muscle strength: three to five sets, two to eight reps, with a weight that cannot be lifted more than eight times Rest at least 120 seconds between sets Do not perform maximum-weight lifts when

strength trainingMuscle endurance: two to three sets, 12

to 15 reps with weight that cannot be lifted more than 15 times Rest 30–60 seconds between sets

Exercise Sequence

Do large-muscle-group exercises before doing small-muscle-group exercises.

Do multiple-joint exercises before doing single-joint exercises.

You Can Do This!Do push-ups (modified or regular) first

thing each morning—try adding a push-up each week.

Do a wall squat while waiting for class or a meeting.

Take a stress ball to class—improve grip and destress.

Grab a can of soup and do some bicep curls while watching TV.