Flexibility

Health and Wellness

Chapter 5

 

Terminology Review:

 

  1. Flexibility- The range of motion in a joint or group of joints.

 

  1. Range of motion - The full motion possible in a joint.

 

  1. Joint capsules - Semi-elastic structures, composed primarily of connective tissue, that

            surrounds major joint.

 

  1. Soft tissue - Class of tissues of the human body that includes skin, linings of internal organs and blood vessels, connective tissues, tendons, ligaments, muscles, and nerves.

 

  1. Collagen - White fibers that provide structure and support in collagenous tissue.

 

  1. Elastin - Yellow fibers that make collagenous tissue elastic.

 

  1. Titin- A filament in muscle that helps align proteins that cause muscle contraction; titin has elastic properties and also plays a role in flexibility.

 

  1. Stretch receptors - Sense organs in skeletal muscles that initiate a nerve signal to the spinal cord in response to a stretch; a contraction follows.

 

  1. Golgi Tendon Organ- Proprioceptive organ lying within tendons that recognizes and reacts to changes in muscle tendon.

 

  1.   PNF - A technique in which the inverse stretch reflex induces relaxation in a muscle prior to it being stretched, allowing  for more stretch and more rapid development of joint flexibility.

 

  1.   Static stretching - Technique in which a muscle is slowly and gently stretched and then held in the stretched position.

 

  1.   Ballistic stretching - Technique in which muscles are stretched by the force generated as a body part is repeatedly      bounced, swung, or jerked.

 

  1.   Dynamic Stretching- A technique in which muscles are stretched by moving joints slowly and fluidly through their        range of motion in a controlled manner; also called functional stretching.

 

  1.   Passive stretching - Technique in which muscles are stretched by force applied by an outside source.

 

  1.   Active stretching - Technique in which muscles are stretched by the contraction of the opposing muscles.

 

  1.   Vertebrae- Bony segments composing the spinal column that provide structural support for the body and protect the    spinal cord.

 

  1.   Intervertebral Disk- An elastic disk located between adjoining vertebrae consisting of a gel-and water- filled nucleus   surrounded by fibrous rings; it serves as a shock absorber for the spinal column.

 

  1.   Nerve Root- Base of each of the 31 pairs of spinal nerves that branch off the spinal cord through spaces between       vertebrae.

 

 

Study Questions:

 

1.  What is the definition of flexibility, and why is good flexibility important for health?

 

2.  What benefits may be devised by engaging in a good flexibility program?

 

3.  How does flexibility contribute to low back pain, and what can someone do to alleviate low back pain?

 

4.  What role does flexibility play in injury prevention?

 

5.  What determines the flexibility of a joint?

 

6.  How does overstretching affect a muscle?

 

7.  What happens to the muscle when it’s rapidly stretched?

 

8.  How may the sensitivity of the muscle be reset to allow the muscle to be stretched farther?

 

9.  What are the benefits and concerns associated with active and passive stretching?

 

10.  How can you apply the concept of “intensity and duration” to stretching?

 

11.  In a stretching program, what guidelines apply to the length of time required to hold each stretch and to the number of                 repetitions to perform?

 

12.  What can be done to prevent or manage low back pain?

 

13.  What stretching exercise should be avoided?

 

14.  How can exercise limit flexibility?

 

15.  How does warm-up play a role in a safe flexibility program?

 

16.  What types of stretching exercises should be avoided?