FLEXIBILITY: OVERVIEW

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FLEXIBILITY OVERVIEW

• PEP 201
• University of Idaho

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Recall from previous lectures that

• Flexibility is
• The ability to move joints through their full
  range of motion (ROM).

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What are Three Primary Determinants of
Flexibility?

• Joint Structure
• Muscle Elasticity Length
• Nervous System Activity

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Joint Structure

• There are a couple things to know about Joint
  Structure
• The Type of Joint will affect flexibility and
  potential ROM.
• Hinge joints (fingers, knees) vs. Ball Socket
  joints (shoulders, hips)
• Joint Capsules, semi-elastic structures that
  surround a joint, also have an effect.
• They provide strength and stability, but limit
  overall movement.

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Muscle Elasticity Length

• Several things will have an impact in this area,
  including
• Soft Tissues (muscles, tendons, ligaments) also
  place certain limits on flexibility.
• Connective Tissue within and around a muscle is
  the most important factor of muscle flexibility.
  It is comprised of
• Collagen white fibers that provide structure and
  support.
• Elastin yellow fibers that provide elasticity.
• Titin newly discovered fiber that is also
  elastic.

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Muscle Elasticity Length

• Several things will have an impact in this area,
  including
• Over time, regular stretching will Lengthen
  muscles.
• An absence of stretching will allow muscles to
  Shorten.
• Short, tight muscles can lead to big, BIG
  problems!

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Nervous System Activity

• Neural signals sent/received by your muscles have
  a large impact too
• Stretch Receptors can control length.
• Muscle Spindles record rate and change in muscle
  length.
• Primary role is in the stretch-reflex action of a
  muscle.
• Golgi Tendon Organs (GTO) record rate and amount
  of muscle tension.
• Primary role is in muscular relaxation.

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Nervous System Activity

• How do the stretch receptors work?
• Small movements can induce Small Reflex Actions,
  i.e. contractions, in stretched muscles.
• Result of muscle spindle activity
• Example Knee jerk test in Docs office.
• Rapid, Powerful movements can induce Large Reflex
  Actions in stretched muscles.
• Result of muscle spindle activity.
• Example Sprinting

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Nervous System Activity

• How do the stretch receptors work?
• Strong, Slow or Isometric Contractions can induce
  Relaxation in the contracted muscles.
• Result of GTO activity overriding muscle spindle
  activity.
• Example Extreme stretching that will cause
  muscular injury induces muscular relaxation to
  protect muscle.

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Good flexibility can have a positive impact on
your FW!

• Improve Joint Health.
• Tight muscles create abnormal stress on joints.
• Injury Prevention.
• Greater general and specific flexibility May
  Reduce Chances of Muscle Injury in sport or
  everyday life mishaps.
• Temporary reduction in Muscle Soreness.
• May reduce effects of Delayed Onset Muscle
  Soreness (DOMS).
• Prevention or reduction of Low Back Pain.
• More flexible leg, core, and back muscles may
  Reduce Stress on Low Back.

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Good flexibility can have a positive impact on
your FW!

• Relieve Aches Pains from muscle tension.
• Relieve Muscle Cramping.
• Reduce heightened Electrical Activity within a
  muscle that causes cramping.
• Improve Body Position for strength and
  performance.
• Increased joint ROM may improve Efficiency of
  Movement.
• Improve Posture and Balance.
• Improve Relaxation and Stress Reduction.

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To develop your flexibility, you must Stretch!

• Regular stretching of muscles will increase their
  general flexibility.
• There are several Types Of and Techniques For
  stretching, each appropriate for a specific type
  of flexibility fitness, but all important for
  general flexibility.

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Before you begin stretching, assess where youre
at

• Readiness for exercise
• PAR-Q, Health History, Docs OK
• Flexibility fitness assessment
• Like MS Strength Endurance, you must use
  Multiple Tests to assess flexibility in all areas
  of your body!

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Most tests can be done in the field, however

• Goniometry tends to provide the most valid and
  reliable measures of flexibility.
• Advantages
• Measures Joint ROM accurately precisely.
• Easily used on Multiple Joints in your body.
• Equipment is Relatively Inexpensive.
• Disadvantages
• Requires Experienced Testers.
• Cannot test Large Groups efficiently.

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Most tests can be done in the field, however

• Other Field Tests can also be used to estimate
  flexibility, such as the Sit-and-Reach test, but
  they Do Not Measure Joint ROM.
• Advantages
• Several tests available.
• Equipment can be Inexpensive and Simple To Use.
• Disadvantages
• Many tests are not muscle group or joint
  specific.
• May be able to test more people more efficiently
  than with goniometers.

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The take home message for today is

• Flexibility is also important for good FW, so
  make it a Priority In Your Exercise Program!
• Stretching is necessary to develop your
  Flexibility.
• Before beginning any stretching program, You Must
  Assess your current flexibility fitness!