Chapter 9
Muscular Flexibility Assessment

  1. Flexibility- The ability of a joint to move freely through its full Rang of Motion (ROM)
    1. Stretching- Moving joints beyond their accustomed ROM
    2. Injuries are often a result of poor flexibility (Most common: Low back pain)
    3. Participating in a regular flexibility program will:
      • Help maintain joint mobility
      • Increase resistance to injury
      • Help prevent low back pain & spinal problems
      • Improve posture
      • Promote proper/graceful movement
      • Improve appearance/image
      • Promote good motor skills
    4. Stretching exercises should be part of a warm-up AND cool-down!
    5. A good ROM is critical in older life!
  2. Factors affecting flexibility
    1. ROM around a joint is highly specific (varies from joint-to-joint/person-to-person)
    2. Flexibility relates primarily to genetic factors & physical activity
    3. Other factors:
      • joint structure
      • ligaments, tendons, muscles, skin
      • injury
      • fat
      • body temperature
      • age & sex
    4. The ROM of a given joint can be extended through stretching exercises
      • Plastic elongation- permanent lengthening of soft tissue
      • Elastic elongation- temporary lengthening of soft tissue
    5. Women are more flexible than men! Aging leads to a decrease in flexibility
    6. The most significant contributor to lower flexibility levels is a sedentary lifestyle!
  3. Assessment of Flexibility
    1. Most tests are specific to certain spots and are not practical for the general population
    2. Most fitness centers rely on the sit & reach test
      • Measures flexibility of the hamstring & back muscles
      • There is a modified test (takes arm/leg length into consideration)
    3. Flexibility in one joint doesn't indicate flexibility in another
  4. Evaluating Body Posture
    1. Posture tests are used to detect deviations from normal body alginment and provide corrective exercises -- The analysis should be conducted early in life.
    2. Faulty posture and weak, inelastic muscles are the leading cause of chronic low back pain i the U.S.
    3. Proper body mechanics also aid in preventing low back problems (Using correct positions in daily activities
  5. Guidelines for Flexibility Development
    1. Introduction
      1. A stretching program should include all body parts
      2. To increase ROM of a joint, the muscles surrounding the joint must be stretched progressively
      3. Overload, specificity, mode, intensity, repetitions, and frequency of exercise also apply to flexibility programs
    2. Modes (All 3 types are effective -- Each has advantages/disadvantages)
      1. Ballistic Stretching
        1. Done with jerky, rapid, bouncy movements
        2. Leads to excessively loose joints and increases risk of injury
      2. Static Stretching (Causes little pain & is safer)
        1. Muscle is lengthened gradually through the joints complete ROM
        2. The stretch is held
        3. This is the most often recommended stretch
      3. PNF (Proprioceptive Neuromuscular Facilitation)
        1. Based on "contract & relax" method (requires a partner)
        2. The person assisting provides force by pushing slowly- The person being stretched then applies force against the assistant
        3. The process is repeated one to five times
    3. Intensity
      1. The degree of the stretch should be only to the point of mild discomfort
      2. After the stretch, the joint should be brought back gradually to the starting point
    4. Repetitions
      1. Each exercise should be done 4 or 5 times (for 20 seconds)
      2. As flexibility increases, the time each repetition is held can be increased
    5. Frequency
      1. In the early stages of a flex program, exercises should be conducted 5 to 6 times per week
      2. After at least 6 to 8 weeks, flexibility can be maintained with only 2 or 3 sessions per week
  6. When to Stretch
    1. A WARM-UP is starting a workout slowly
    2. STRETCHING is movement of joints thorough their full ROM
    3. Before performing flexibility exercises, muscles should be warmed-up!
    4. After aerobic workouts is a good time to do flexibility exercises because:
      1. a higher body temperature helps increase ROM
      2. fatigued muscles shorten and become sore unless stretched
  7. Flexibility Exercises- Each major muscle group should be subjected to at least one stretching exercise
  8. Preventing/Rehabilitating low back pain
    1. Most people have low back pain at some point in their life (It is preventable about 80% of the time)
    2. Caused by:
      1. Physical inactivity (This is the most common reason)
      2. Poor postural habits/body mechanics
      3. Excessive body FAT
    3. Incorrect posture/poor mechanics increases strain on the lower back
    4. Low back pain can be reduced with specific stretching and strengthening exercises
    5. If pain is severe or persists even at rest, consult a physician
    6. Once one is pain-free, exercise may be used to stretch tight muscles & strengthen weak ones
  9. Several issues to consider with regard to specific exercise considerations:

    Specific Exercise Considerations

    • Exercise can be continued with an intensity at 25%
    • Exercise at least 3 times per week (Regularly)
    • Pay attention to body signals
    • After the first trimester, avoid lying on the back
    • Use non-weight bearing activities
    • Avoid balancing activities
    • Get proper nourishment
    • Avoid exercise in the heat
    • Exercise has been shown to help relieve cramps
    • Stretching of muscles in the pelvic region seems to decrease painful menstruation
    • Highly trained individuals may cease menstruation during training
    • Menstruation will not necessarily have a negative impact on performance.
    • Exercise does NOT offset the ill effects of smoking
    • Exercise DOES seem to be an incentive to quit smoking
    • Smoking greatly diminishes the ability of the blood to transport oxygen
    • Chronic smoking increases airway resistance
    • Clothing should allow free movement
    • Avoid nylon, rubberized, and tight clothing
    • Use properly fitting shoes designed for the activity
    • Avoid mid-day exercise on hot or humid days
    • Only moderate exercise shortly after meals
    • Morning exercisers stick with the program more often
    • Lunch hour exercisers can help with weight control
    • Highly stressed people prefer evening hours
    • Fluids must be replaced in order to maintain blood volume so that circulation and sweating can continue
    • One should drink about 8 ounces of fluids every 10-15 minutes during exercise
    • Commercial fluid replacement solutions can be helpful
    • Drinks high in sugar will slow down water absorption
    1. High-impact activities
    2. Rapid conditioning programs
    3. Improper shoes or training surfaces
    4. Anatomical predisposition
    • Most can be prevented through a more gradual, low-impact program.
    • The BEST treatment is prevention
    • If an activity causes unusual discomfort, change it
    • Proper treatment can avert a lengthy recovery process

    R = Rest
    I = Ice
    C = Compression
    E = Elevation

    A lack of blood flow
    Fatigue of exercised muscles

    • You should exercise within your target heart rate zone
    • Listen to your body for
      1. rapid or irregular heart rate
      2. difficulty breathing
      3. nausea/vomiting
      4. dizziness/headaches
      5. pale or flushed skin
      6. extreme weakness
      7. sore/cramped muscles
      8. tightness in the chest
    • Stretch
    • Rub down the muscle
    • Do a mild exercise
    • Calcium supplements may also help

    Leisure time (We have about 3.5 hours of free time per day -- Average)

    • walking/hiking
    • gardening/yard work
    • occupational work/chores
    • moderate sports (tennis, table tennis, badminton, golf)

    Getting Started with an exercise program

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