Chapter 8

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Chapter 8

  1. 1. CHAPTER 8 DISCUSSION QUESTIONS1) Define flexibility & strength.2) Answer the following questions from the FAQ box on page260:A) Will stretching before exercise prevent injuries?B) Does strength training limit flexibility?C) Will stretching exercises help me lose weight?D) How much should stretching "hurt" to gain flexibility?3) What problems can be caused by poor flexibility?4) What are the benefits of good flexibility?5) Explain the difference between plastic & elastic elongation.6) What are the principles of muscular flexibilityprescription?7) Define the 3 types of stretching.
  2. 2. 1) FLEXIBILITY-THE ACHIEVABLE RANGE OF MOTION AT A JOINTOR GROUP OF JOINTS WITHOUT CAUSING INJURY.
  3. 3. 2) STRETCHING-MOVING THE JOINTS BEYOND THE ACCUSTOMED RANGEOF MOTION.
  4. 4. DO YOU STRETCH BEFORE YOU EXERCISE?
  5. 5. STRETCHING FAQ
  6. 6. 3) WILL STRETCHING BEFORE EXERCISE PREVENT INJURIES?-SOME DATA SUGGESTS: - EXTENSIVE STRETCHING PRIOR TO PHYSICAL ACTIVITY INCREASES THE RISK FOR INJURIES. -INTENSE STRETCHING BEFORE EXERCISE RESULTS IN LOSS OF STRENGTH & POWER. -MOST IMPORTANT FACTOR PRIOR TO VIGOROUS EXERCISE TO PEVENT INJURY IS TO GRADUALLY INCREASE EXERCISE INTENSITY.
  7. 7. 4) DOES STRENGTH TRAINING LIMIT FLEXIBILITY?-MYTH: BIG MUSCLES = INFLEXIBILITY-DATA SHOWS THAT STRENGTH-TRAINING EXERCISESPERFORMED THROUGH A FULL RANGE OF MOTION DONOT LIMIT FLEXIBILITY.-BODY BUILDERS & GYMNASTS WHO TRAIN HEAVILY WITHWEIGHTS, HAVE BETTER THAN AVERAGE FLEXIBILITY.
  8. 8. 5) WILL STRETCHING EXERCISES HELP YOU LOSE WEIGHT?-FLEXIBILITY EXERCISES HELP DEVELOP OVERALL HEALTH-RELATED FITNESS BUT DO NOT CONTRIBUTE MUCH TO WEIGHTLOSS/MAINTENANCE.-THE ENERGY (CALORIC) EXPENDITURE OF STRETCHINGEXERCISES IS EXTREMELY LOW. -A 150 POUND PERSON WILL BURN 150 CALORIES/HOUR DOING REGULAR YOGA, COMPARED TO 311 CALORIES/HOUR WALKING AT 3 MPH. -BIKRAM YOGA -HIGHER INTENSITY (26 POSITIONS). -LONGER TIME (90 MINUTES). -HOTTER ROOMS (105 DEGREES).
  9. 9. 6) SHOULD STRETCHING “HURT” TO GAIN FLEXIBILITY?-PROPER STRETCHING SHOULD NEVER HURT.-PAIN IS AN INDICATION THAT YOU ARE STRETCHING TOOAGGRESSIVELY.-STRETCH TO THE POINT OF MILD TENSION.-FOR BEST RESULTS: DECREASE THE DEGREE OFSTRETCH & HOLD STRETCH LONGER.
  10. 10. WHAT PROBLEMS CAN BE CAUSED BY POOR FLEXIBILITY?1) POOR POSTURE2) MUSCLE TIGHTNESS3) LOWER BACK PROBLEMS
  11. 11. WHAT ARE THE BENEFITS OF GOOD FLEXIBILITY?-ENABLES GREATER FREEDOM OF MOVEMENT-MAKES ACTIVITIES OF DAILY LIVING EASIER TO PERFORM-INCREASES CIRCULATION TO THE MUSCLES-PREVENTS LOW-BACK & SPINAL COLUMN PROBLEMS-PREVENTS KNOTS IN MUSCLES-DECREASES ACHES & PAINS CAUSED BY PSYCHOLOGICALSTRESS-DECREASES ANXIETY-HELPS RELIEVE MUSCLE CRAMPS
  12. 12. WHAT ARE THE FACTORS AFFECTING FLEXIBILITY?1) PLASTIC ELONGATION2) ELASTIC ELONGATION3) CHANGES IN MUSCLE TEMPERATURE4) AMOUNT OF ADIPOSE (FAT) TISSUE5) GENDER6) AGE7) LIFESTYLE (SEDENTARY VS ACTIVE)
  13. 13. PLASTIC ELONGATION-”PERMANENTLENGTHENING OF SOFTTISSUE.”-BEST ATTAINED THROUGHSLOW-SUSTAINEDSTRETCHING EXERCISES.
  14. 14. ELASTIC ELONGATION-”TEMPORARY LENGTHENING OF SOFT TISSUE.”-INCREASE EXTENSIBILITY. -THE ABILITY TO STRETCH MUSCLES.
  15. 15. CHANGES IN MUSCLE TEMPERATURE-CAN INCREASE/DECREASE FLEXIBILITY BY 20%.-STRETCHING BEFORE EXERCISING WARMS MUSCLES &INCREASES FLEXIBILITY.-COOL TEMPERATURES HAVE OPPOSITIE EFFECT, SOSTRETCHING AFTER FIRST PERFORMING AN AEROBICEXERCISE (JOGGING) IS BEST.
  16. 16. AMOUNT OF ADIPOSE TISSUE-EXCESS ADIPOSE TISSUE (FAT) IN & AROUND JOINTSINCREASES RESISTANCE TO MOVEMENT.
  17. 17. GENDER-WOMEN ARE MORE FLEXIBLE THAN MEN, & SEEM TORETAIN THIS ADVANTAGE THROUGHOUT LIFE.
  18. 18. AGE-AGING DECREASES THE EXTENSIBILITY OF SOFT TISSUE,RESULTING IN LESS FLEXIBILITY.
  19. 19. LIFESTYLE-SEDENTARY LIVING: MOST SIGNIFICANT CONTRIBUTORTO LOWER FLEXIBILITY.-INACTIVITY CAUSES MUSCLES TO LOSE THEIRELASTICITY AND TENDONS & LIGAMENTS TO TIGHTEN &SHORTEN.
  20. 20. PRINCIPLES OF MUSCULAR FLEXIBILITY PRESCRIPTIONMODE-3 MODES OF STRETCHING EXERCISES1) BALLISTIC STRETCHING2) SLOW-SUSTAINED STRETCHING3) PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)INTENSITY-DEGREE OF STRETCH WHEN DOING FLEXIBILITY EXERCISES.REPETITIONS-NUMBER OF TIMES A GIVEN RESISTANCE IS PERFORMED.FREQUENCY OF EXERCISE

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