Chapter 8Muscular Flexibility
ChapterOutline
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termsFlexibility: The ability of a joint to move freely through its full range of motion
Stretching: Moving the joints beyond the accustomed range of motion
Plastic elongation: Permanent lengthening of soft tissue
Elastic elongation: Temporary lengthening of soft tissue
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Benefits of adequate flexibilityPromotes 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) much easier to perform
Helps prevent low back and other spinal column problems
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Benefits of adequate flexibilityImproves 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
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Benefits of adequate flexibilityFlexibility exercises have been prescribed successfully to treat
Dysmenorrhea (painful menstruation)
General neuromuscular tension (stress)
Muscular/skeletal problems and injuries related to lack of flexibility
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Factors affecting flexibilityGenetics
Physical activity
Joint structure
Ligaments
Tendons
Muscles
Skin
Tissue injury
Adipose tissue (fat)
Body temperature
Age
Gender
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Muscle flexibilityFlexibility is joint specific
Women are more flexible than men
Decrements are primarily related to physical inactivity
Aging decreases joint range of motion
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Flexibility fitness tests
Modified sit-and-reach test
Total body rotation test
Shoulder rotation test
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Modified sit-and-reach testMeasures hip and trunk flexibility
Accounts for arm/leg length discrepancies
Starting position for the modified sit-and-reach test
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Modified sit-and-reach testMeasures hip and trunk flexibility
Accounts for arm/leg length discrepancies
Modified sit-and-reach test
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 8.1Percentile ranks for the modified sit-and-reach test
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Total body rotation testMeasures body rotation
Test is performed on either right or left side
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 8.2Percentile ranks for the total body rotation test for men
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 8.2Percentile ranks for the total body rotation test for women
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Shoulder rotation test
Measures shoulder flexibility
Measuring biacromial width
Starting position for the shoulder rotation test
Shoulder rotation test
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 8.3
Percentile ranks for the shoulder rotation test for men
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 8.3
Percentile ranks for the shoulder rotation test for women
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 8.4Flexibility fitness categories according to percentile ranks
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 8.5
Overall flexibility fitness category: total the number of points for all three tests
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Critical thinkingCarefully 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?
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termsBallistic (dynamic) stretching: Exercises done with jerky, rapid, bouncy movements
Slow-sustained stretching: Exercises in which the muscles are lengthened gradually through a joint’s complete range of motion
Proprioceptive neuromuscular facilitation (PNF): Stretching technique in which muscles are stretched out sequentially with intermittent isometric contractions
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Guidelines fordeveloping flexibility
ModeStatic or dynamic to include every major joint
IntensityTo the point of mild discomfort
RepetitionsAt least 4 times
Hold the final stretched position for 10 to 30 seconds
Frequency 2–3 days per week
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Contraindicated exercisesMost strength and flexibility exercises are relatively safeto 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
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Low-back painAbout 75 million Americans suffer from chronic low-back pain
Caused byPhysical inactivity
Poor posture habits and body mechanics
Excessive body weight
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Critical thinkingConsider 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?
FactorsAffectingFlexibility
Assessment of Flexibility
Principles of Muscular Flexibility
Prescription
FlexibilityExercises
Preventing and Rehabilitating Low
Back Pain
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 8.6
Incorrect and correct pelvic alignment
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 8.7
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
Caring for your back
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 8.7
Find the correct standing position by practicing against a wall
Low-back health
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 8.7
Exercise while lying in bed to teach yourself correct muscle position
Low-back health
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 8.7
A straight, hard chair is best
Learn to sit properly in whatever chair you use
Low-back health
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 8.7Faulty sleeping positions intensify swayback
Low-back health
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 8.7
Relieve your back by taking all pressure off of
your back and legs
Low-back health
Hoeger & Hoeger. All slides © Wadsworth Publishing.
End of Chapter