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Kin 275- Flexibility
Chapter 5: Flexibility
| Term | Definition |
|---|---|
| Flexibility | The range of motion (ROM) in a joint or group of joints |
| Static | ability to assume & maintain extended position at one end in a joint's ROM |
| Dynamic | -involves movement, ability to move joint through ROM with little resistance -Involves strength, coordination & resistance to movement |
| Determining Flexibility (3 ways) | -Joint structure -muscular length & elasticity -Nervous System |
| Joint Structure | -type of joint -joint capsules -heredity |
| Muscular Length & Elasticity | -White fibers: collagen fiber provide structure & support -Yellow fibers: Elastic fibers are flexible & will stretch |
| Nervous System Basic | - proprioceptor nerves that send info to nervous system -temporary lengthening is elastic elongation -helps control speed strength |
| Joint Structure | -Hinge: fingers, knee -Ball & socket: hip, move in any direction & greatest ROMCo |
| Connective Tissue | -provides structure, elasticity & bulk of muscle mass (30%) -principle types of connective tissue: collagen or white fibers |
| Proprioceptors | -nerves send info. about muscles & skeletal system to Nervous System -When muscle strengthens (lengthens) proprioceptors detect amount & rate of change -PNF (Proprioceptor neuromuscular facilitation) -regular stretching trains to adapt quickly |
| Signals from Nervous System | Send signal from spine to proprioceptors -Signal muscle contractions & resists change in muscle -Signal to the antagonist muscle causing relax muscle - |
| PNF | Proprioceptor Neuromuscular Facilitation: stretch by relaying on neuromuscular reflexes to stimuli training |
| Stretching techniques | 1. Static, 2. Dynamic, 3. PNF, 4. Active vs. Passive |
| Static | Slowly stretch & hold position |
| Dynamic | Move joints slowly through ROM in controlled manner |
| PNF | -Contract muscle before stretch -6 sec. contractions: 15-30 sec. each stretch -takes advantage to nerve activity -more effective & greater increase flexibility than static -causes more stiffness & soreness |
| Active vs. Passive | 1. Passive: muscle stretched by outside applied force, like trainer or towel 2. Active: muscles stretched by contraction of opposite muscle 3. Active stretching w/ occasional passive |
| Goniometer | measure patients joint ROM |
| Benefits of Flexibility & Stretching | 1. Joint Health, 2. Low-back Pain/Prevent injury, 3. Others |
| Benefits of Joint Health | -When muscles supporting joints are tight joints subject to abnoral stress -poor joint flex. causes abnormalities in joint lubrication -aging decreases muscle elasticity |
| Others Benefits | -relief aches, pains, muscle cramps -improves body position & strengthens for sports -maintain good posture & balance -relaxation -improves impaired mobility |
| Apply FITT | F-how often I-How Far T-how Long T-which stretch to perform |
Created by:
jessiedig
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