Flexibility KH 2520
Popular in Principles of Physical Activity and Fitness
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This page Class Notes was uploaded by Apollo12 on Tuesday February 2, 2016. The Class Notes belongs to KH 2520 at Georgia State University taught by David Ferrer in Fall 2015. Since its upload, it has received 18 views. For similar materials see Principles of Physical Activity and Fitness in PHIL-Philosophy at Georgia State University.
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Date Created: 02/02/16
FLEXIBILITY KH 2520 WHAT IS IT Refers to the degree to which a joint moves throughout a normal pain free ROM ACSM Rx each major skeletal muscle 23dwk What effects flexibility Joint structure Health of soft tissue around the joint Length of antagonist muscles Temperature of the tissue WHAT SOME OTHER FACTORS What about age Sex The older we get the more Females are more flexible than comprised the ability to move males through fUll ROM Skeletal architecture LOSE aPPFOXimatel 2530 by age Connectivetissue morphology 7O Hormonal differences BENEFITS OF FLEXIBILITY TRAINING Benefits of FlexibilityTraining Risks of FlexibilityTraining Improved ROM in selected Joint Hypermobility IOInts Congenitial Laxity Can be seen quickly eg IO weeks Extreme ROM with pain Improved performance for ADL Decreased Strength Balancing postural control and Static stretching H t blt overa jom mo I I y Ineffectwe for preventIng Injury Temporary Effects 36 minutes HOW DO WE STRETCH Static Used most commonly Can be active or passive Slow movements into position and holding the position ACSM Rx IO3O sec repeat 24 times Dynamic Incorporates movement along with muscle tension development Usually sport of function specific warmup Begin gradually with small ROM progressing to larger ROM repeating 5l2 times Proprioceptive Neural Facilitation PNF Isometric contraction is followed by a static stretch ie contract relax Should only be performed by competent and trained practitioners DESIGNING A FLEXIBILITY TRAINING PROGRAM WarmUp Typically some sort of aerobic exercise ACSM Want to increase muscle temperature Breathing Proper techniques are helpful in relaxation Posture Need to understand proper positioning of a stretch Neutral Spine Shoulders away from ears and hips should be neutral FLEXIBILITY PROGRAM DEVELOPMENT Frequency 23 days per week Most effective when performed daily w 24 reps per muscle group Intensity Move into a position of MILD discomfort Time IO3O seconds PNF IO3O seconds followed by 36 seconds of active contraction Type Static Dynamic and PNF Volume Total of 60s per joint is Rx Progression Unknown Client A 40yearold woman who has been medically cleared to begin a consistent exercise programw Height 168 cm 5 6quot Weight 2 68 kg 150 lb No history of orthopedic problems mild chronic back pain Objectives Improve exibility as measured by goniometry Session 15 minute warmup using a NordicTrack CX 1055 elliptical trainer average heart rate 108 mp Body Region Exercise Comments Neck Lateral exion Begin as an active stretch move head slowly to prevent dizziness Shoulders Arms across chest Avoid bending the elbow as the arm is brought across the chest Chest Chest stretch Maintain relaxed shoulders Arms Elbow extension Back Kneeling cat Discontinue stretch iFit produces immediate back pain Torso Modi ed cobra Discontinue stretch iFit produces immediate back paling Hips Seated hip rotator level I Progress to level II exercise when level I was perfonmenz l For 30 5 without pain Thigh anterior Prone quadriceps Maintain upright posture and natural spinal curves Thigh posterior Seated hamstring Maintain upright posture and natural spinal curves Calves Standing calf stretch Maintain upright posture and natural spinal curves Trainer s Notes Be sure to follow the FI IT VP guidelines For exibility training suggested in this chapterquot 1 ing in mind that they can be adapted to the individual needs ofthe client Ifone or more ofthe reco I w w parameters do not seem to be effective adapt as needed This program can and should be nu client achieves greater lowback ROM Remeasure with the goniometer every 4 to 6 weeks By Followi 9ng stretches listed in this chapter this client will be able to progress From these basic stretches to more mm ones The order of exercises performed during a session is not important x BOX 162 Sample Dynamic ROM Training Program Shoulders Hpsand JEEOCkS Iuadnceps amstrings kles uil body imement in the phases ofwalkingjogging mould be given to clients only when they ha Client A 25yearold male medicall Height 2 191 cm 639 3quot Weight 95 kg 215 lb No history ofinjury or orthopedic problems Objectives Improve sports performance and prior to conditioning phase oFactivity Session 5minute warmup using a treadmill average heart rate 110 bpm Body Region Exercise Arm circles Shoulder shrugs Pendulum leg swings Front back sideside Hip internalexternal rotation Side shuffle Butt kicks High knees Dynamic Foot ROM Soldier walk y cleared to begin consistent exercise program prevent injury through increasingjoint ROM and warming up Comments Start with small circles and progress to a larger ROM Begin with small swings and swings progress to larger Progress to walking Forward while alternating Feet This exercise can start in a stationary position and then progress to a walk or lightjog This exercise can start in a stationary position and then progress to a walk or lightjog Progress to walking while alternating sides and then running 8g butt kicks and high knees ve demonstrated control of movement in a statio Progressions nary position Ji
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