Ch_5_ FlexibilityLow-BackHealthPart2F2023.pptx

CHAPTER 5 Flexibility and LowBack Health Part 2 © 2022 McGraw Hill Limited 5.3 Creating a Successful Program to Develop Flexibility (LO3) • Applying the FITT-VP Principle  Frequency—how often to stretch.  Intensity—how far to stretch.  Time—how long to stretch.  Type—which (or mode of) stretch...

CHAPTER 5 Flexibility and LowBack Health Part 2 © 2022 McGraw Hill Limited 5.3 Creating a Successful Program to Develop Flexibility (LO3) • Applying the FITT-VP Principle  Frequency—how often to stretch.  Intensity—how far to stretch.  Time—how long to stretch.  Type—which (or mode of) stretching exercises to perform.  Volume—amount of stretching.  Progression—stretch gradually. • Making Progress Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 2 Creating a Successful Program to Develop Flexibility Frequency of Stretching Exercise • Health Canada  Minimum: 2-3 days per week.  Ideally: 4 to 7 days per week. • Canadian Society for Exercise Physiology (2021)  Minimum: 2-3 days per week.  Maximum: 7 days per week. • American College of Sports Medicine (2022)  Minimum: 2-3 days per week.  Maximum: 7 days per week (daily is the most effective). Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 3 Creating a Successful Program to Develop Flexibility Frequency of Stretching Exercise • It is best to stretch when the muscles are warm:  after the active part of a warm-up, or  during your cool-down after cardiorespiratory endurance exercise & resistance training exercise. • Several research studies have shown that static stretching  before certain types of exercise decreases muscle strength & performance, & it disturbs neuromuscular control.  Examples: Resistance exercises, plyometric exercises, sprinting, & jumping. • Never stretch when your muscles are cold:  may increase your risk for injury.  will limit the amount of flexibility that you can develop. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 4 Creating a Successful Program to Develop Flexibility Intensity of Stretching Exercise • For each exercise:  Slowly stretch the muscles to the point of slight tension or mild discomfort, but not pain. Time of Stretching Exercise • The total stretch duration for a specific stretching exercise depends on the:  Time each repetition of the stretching exercise is held &  The number of repetitions performed for each stretch. o Example: 3 reps of a 20 s stretch = 60 s. • A complete flexibility workout usually takes about 10 to 30 minutes & will depend on the :  Number of stretching exercises,  Number of repetitions (at least 2 to 4) for each stretching exercise,  Duration of each stretching exercise (10 to 30 s), &  Rest period (30 to 60 s) between each repetition of a stretching exercise. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 5 Creating a Successful Program to Develop Flexibility Time of Stretching Exercise • ACSM (2022)  The duration of flexibility training depends on the number of reps performed for each flexibility exercise.  Most adults: a static stretch should be held for 10-30 s, whereas for older persons, holding a stretch for 30-60 s may be more beneficial.  Repetitions: 2 to 4 reps per exercise.  Goal: attain 90 s of total stretching time per flexibility exercise according to individual needs. • A CSEP (2021)  Static Stretching: 10-30 seconds per stretch, 2-4 reps per stretch, and 60 s of total stretching time per stretch. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 6 Creating a Successful Program to Develop Flexibility Type of Stretching Techniques • 4 Common Stretching Techniques  Static Stretching  Ballistic Stretching  Dynamic (Functional) Stretching  Proprioceptive Neuromuscular Facilitation (PNF) Stretching Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 7 Static Stretching • is the type of stretching most often recommended by fitness experts due to its safety & effectiveness. • involves stretching a muscle gradually & holding the stretch for 10-30 seconds. • because of its slow movement, provokes less reaction from muscle spindle receptors so that the muscles safely stretch farther than usual. • does not activate the stretch reflex significantly because it is performed in such a slow manner. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 8 Ballistic Stretching • involves a dynamic muscle action that stretches the muscles suddenly in a forceful bouncing movement. • is usually not recommended for people with average fitness because this technique may cause injuries due to:  the prolonged heightened activity of the muscle spindle receptors, or  the activation of the stretch reflex. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 9 Dynamic (Functional) Stretching • emphasizes functional movements. • involves moving the joints through the ROM used in a specific exercise or sport in an exaggerated but slow & controlled manner.  Example: Lunge walk • is more challenging than static stretching because it requires more balance & coordination. • may carry a greater risk of muscle soreness & injury. • is similar to ballistic stretching in that it includes movement. • differs from ballistic stretching in that it does not involve rapid bouncing. • is used by serious athletes as part of their warm-up before a competitive event or a high-intensity training session. • Functional flexibility training can be combined with functional strength training. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 10 Dynamic Stretching Activities that Simultaneously Build Functional Flexibility & Strength: • Plyometrics • Yoga • Stability training • Pilates  Swiss & Bosu Ball Exercises • Taijiquan • Olympic weight lifting Fit & Well: Chapter 5 • Medicine ball exercises • Functional training machines © 2022 McGraw Hill Limited 11 PNF Stretching • techniques use reflexes initiated by both muscle & joint receptors, especially the Golgi tendon organs, to cause greater training effects. • appears to allow more effective stretching, & greater immediate increases in flexibility than static stretching. • Tends to cause more muscle stiffness & soreness. • usually requires a partner. • takes more time to perform. • generally, has been shown in research studies to improve ROM more effectively than either static or ballistic stretching. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 12 PNF Stretching • Contract-Relax (CR) • Contract-Relax-Contract (CRC) Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 13 PNF Stretching Techniques Contract-Relax (CR) • is the most popular PNF stretching technique. • involves the isometric contraction of a muscle before it is stretched. • Description  The muscle about to be stretched performs an isometric muscle action.  The isometric muscle action lasts 3-6 seconds at 20-75% of maximum effort.  The muscle tension produced by the isometric muscle action activates proprioceptors called Golgi tendon organs causing relaxation in muscle about to be stretched.  This relaxation allows the muscle to be stretched to a greater degree. • Example:  CR of the calf muscles. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 14 Contract-Relax of the Calf Muscles Seated Stretch of the Calf Muscles • Step 1  The partner provides resistance so that the person exercising can perform an isometric muscle action of the calf muscles for 3-6 seconds (2075% of maximum effort). • Step 2  A brief relaxation period. • Step 3  The partner stretches the exercising person’s calf muscles for 10 to 30 seconds by pulling the tops of the feet toward the body. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 15 PNF Stretching Techniques Contract-Relax-Contract (CRC) • technique has been reported to effectively than the CR technique. • Description improve ROM more  The muscle about to be stretched performs an isometric muscle action & is allowed to relax.  Next, the opposing muscle (antagonist) is contracted concentrically.  Finally, the muscle that performed the initial isometric muscle action (agonist) is stretched. • Example:  CRC of the hamstring muscles. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 16 Contract-Relax-Contract of the Hamstring Muscles Hamstrings Quadriceps Stretch the Hamstring Muscles • Step 1  The exercising person performs an isometric muscle action of the hamstring muscles (agonist) for 3-6 s (20-75% of maximum effort) with the assistance of a partner. • Step 2  Briefly, relax the hamstring muscles. • Step 3  The exercising person performs a concentric muscle action of the quadriceps muscles (antagonist). • Step 4  The partner stretches the exercising person’s hamstring muscles for 10 to 30 s by cautiously pushing the leg beyond its normal ROM. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 17 Passive Versus Active Stretching Passive Stretching • an outside force or resistance provided by yourself, a partner, gravity, or a weight helps your joints move through their ROM. • a greater risk of injury because the stretch is not controlled by the muscles themselves. • if a partner is involved, communication between partners is very important to prevent the movement of a joint outside of its normal functional ROM. • Example  Perform a seated stretch of the calf muscles by pulling your feet toward you. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 18 Passive Versus Active Stretching Active Stretching • a muscle is stretched by a contraction of the opposing muscle. • Example  Perform a seated stretch of the calf muscles: o The person exercising stretches the calf muscles by performing a concentric muscle action of the opposing muscle (Anterior Tibialis muscle) on top of the shin bone. o The concentric muscle action of the opposing muscle (Anterior Tibialis muscle) results in the relaxation of the calf muscles. • Only Disadvantage  A person may not be able to produce enough stretch to increase flexibility using only the contraction of opposing muscle groups. • is the safest & most convenient stretching technique, with an occasional passive assist. • is better to prescribe for individuals beginning flexibility training. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 19 Passive Versus Active Stretching Passive Stretching Fit & Well: Chapter 5 Active Stretching © 2022 McGraw Hill Limited 20 Summary of Guidelines for Creating a Safe & Successful Stretching Program • Perform stretching exercises statically. • Stretch to the point of mild discomfort. • Hold the stretch for 10 to 30 s. • Rest for 30 to 60 s between repetitions. • Do not stretch to the point of pain. • Relax & breath as you stretch: inhale through the nose, and exhale through pursed lips during the stretch. • Perform all stretching exercises on both sides of the body. • Increase intensity & duration gradually. • Stretch when your muscles are warm. • Perform a gentle warm-up before a pre-exercise stretching routine. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 21 Making Progress • Judging Progress  Option 1: Observe your body position while stretching.  Option 2: Repeat some of the assessment tests in Lab 5.1. • Noticeable Improvements  Observed after about 2-3 weeks of a stretching program. • Significant Improvements  Take at least 2 months: o Flexibility increases of about 10-20% in many joints. • Once a Normal ROM has been Achieved in your Joints  Do not continue to increase flexibility because excessive flexibility can cause joint instability. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 22 The FITT-VP Principle for a Flexibility Program (Figure 5.2) Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 23 The FITT-VP Principle for a Flexibility Program Stretching Exercise Areas Stretched Muscles Stretched Head Turns & Tilts Neck Neck muscles & sternocleidomastoid. Towel Stretch Chest, Shoulders, Rear Upper Arms Pectoralis major & minor, Deltoids, Triceps Brachii Across-The-Body & Overhead Stretches Shoulders, Upper Back, Rear Upper Arm Deltoid, Trapezius & Teres Minor & Major & Rhomboid, Triceps Brachii Upper-Back Stretch Upper Back Trapezius, Teres Major & Minor Lateral Stretch Trunk Latissimus dorsi, External obliques Step Stretch Hip, Front Thigh Iliopsoas, Rectus femoris, Quadriceps Side Lunge Inner Thigh, Hip, Calf Adductor longus, Iliopsoas, Gluteus maximus, Gastrocnemius, Soleus. Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 24 The FITT-VP Principle for a Flexibility Program Stretching Exercise Areas Stretched Muscles Stretched Inner Thigh Stretch Inner Thigh, Hip Adductor longus, Iliopsoas, Gluteus maximus, Hip & Trunk Stretch Trunk, Outer Thigh, Hip, Buttocks, Lower Back Latissimus dorsi, External obliques, Rectus abdominis, Iliopsoas, Gluteus maximus Modified Hurdler Stretch (Seated Single-Toe Stretch) Rear Thigh, Lower Back Hamstrings. Quadratus lumborum Alternate Leg Stretcher Rear Thigh, Buttocks, Hip, Knee, Ankle Hamstrings, Iliopsoas, Gluteus maximus, Gastrocnemius, Soleus, Tendo calcaneus Lower-Leg Stretch Rear Lower Leg, Achilles Tendon Gastrocnemius, Soleus, Tendo calcaneus Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 25 The FITT-VP Principle for a Flexibility Program Fit & Well: Chapter 5 © 2022 McGraw Hill Limited 26