Chapter 8

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Chapter 8

  1. 1. CHAPTER 8 DISCUSSION QUESTIONS 1) Define "flexibility." 2) Define "stretching." 3) Will stretching before exercise prevent injuries? Explain. 4) Does strength training limit flexibility? Explain. 5) Will stretching exercises help me lose weight? Explain. 6) How much should stretching "hurt" to gain flexibility? Explain. 7) What problems can be caused by poor flexibility? 8) What are the benefits of good flexibility? 9) What are the factors affecting flexibility? 10) Define plastic & elastic elongation. 11) State & explain the 4 principles of muscular flexibility prescription. 12) Define the 3 modes of stretching exercises.
  2. 2. HOW MUCH SHOULD YOU EXERCISE? POSTED ON BLOG: WEDNESDAY MARCH 31
  3. 3. <ul><li>1) HOW MUCH WEEKLY PHYSICAL ACTIVITY DO PUBLIC HEALTH GUIDELINES RECOMMEND ADULTS GET? </li></ul><ul><li>2 1/2 HOURS OF MODERATE INTENSITY PHYSICAL ACTIVITY OR 75 MINUTES OF VIGOROUS ACTIVITY. </li></ul><ul><li>2) CITING A RECENT STUDY, WHAT TYPE OF TRAINING MAY BE BETTER THAN ENDURANCE TRAINING TO IMPROVE METABOLIC HEALTH & REDUCE THE RISK FOR CHRONIC DISEASES? </li></ul><ul><li>HIGH-INTERVAL TRAINING </li></ul><ul><li>3) WHAT IS HIGH-INTERVAL TRAINING? </li></ul><ul><li>ALTERNATING SHORT PERIODS OF INTENSE EXERCISE & REST. </li></ul><ul><li>4) WHAT IS THE #1 BARRIER FOR EXERCISE? </li></ul><ul><li>LACK OF TIME. </li></ul><ul><li>5) CITING ANOTHER STUDY, HOW MUCH TIME PER DAY DO WOMEN NEED TO EXERCSE TO MAINTAIN WEIGHT? </li></ul><ul><li>1 HOUR. </li></ul><ul><li>6) WHAT IS THE BEST WAY FOR MEN & WOMEN TO MAINTAIN WEIGHT & CUT DOWN ON EXERCISE TIME? </li></ul><ul><li>-DIET & NUTRITION.. </li></ul>
  4. 4. 1) FLEXIBILITY -THE ACHIEVABLE RANGE OF MOTION AT A JOINT OR GROUP OF JOINTS WITHOUT CAUSING INJURY.
  5. 5. 2) STRETCHING -MOVING THE JOINTS BEYOND THE ACCUSTOMED RANGE OF MOTION.
  6. 6. DO YOU STRETCH BEFORE YOU EXERCISE?
  7. 7. STRETCHING FAQ
  8. 8. 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.
  9. 9. 4) DOES STRENGTH TRAINING LIMIT FLEXIBILITY? -MYTH: BIG MUSCLES = INFLEXIBILITY -DATA SHOWS THAT STRENGTH-TRAINING EXERCISES PERFORMED THROUGH A FULL RANGE OF MOTION DO NOT LIMIT FLEXIBILITY. -BODY BUILDERS & GYMNASTS WHO TRAIN HEAVILY WITH WEIGHTS, HAVE BETTER THAN AVERAGE FLEXIBILITY.
  10. 10. 5) WILL STRETCHING EXERCISES HELP YOU LOSE WEIGHT? -FLEXIBILITY EXERCISES HELP DEVELOP OVERALL HEALTH-RELATED FITNESS BUT DO NOT CONTRIBUTE MUCH TO WEIGHT LOSS/MAINTENANCE. -THE ENERGY (CALORIC) EXPENDITURE OF STRETCHING EXERCISES 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).
  11. 11. 6) SHOULD STRETCHING “HURT” TO GAIN FLEXIBILITY? -PROPER STRETCHING SHOULD NEVER HURT. -PAIN IS AN INDICATION THAT YOU ARE STRETCHING TOO AGGRESSIVELY. -STRETCH TO THE POINT OF MILD TENSION. -FOR BEST RESULTS: DECREASE THE DEGREE OF STRETCH & HOLD STRETCH LONGER.
  12. 12. WHAT PROBLEMS CAN BE CAUSED BY POOR FLEXIBILITY? 1) POOR POSTURE 2) MUSCLE TIGHTNESS 3) LOWER BACK PROBLEMS
  13. 13. 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 PSYCHOLOGICAL STRESS -DECREASES ANXIETY -HELPS RELIEVE MUSCLE CRAMPS
  14. 14. WHAT ARE THE FACTORS AFFECTING FLEXIBILITY? 1) PLASTIC ELONGATION 2) ELASTIC ELONGATION 3) CHANGES IN MUSCLE TEMPERATURE 4) AMOUNT OF ADIPOSE (FAT) TISSUE 5) GENDER 6) AGE 7) LIFESTYLE (SEDENTARY VS ACTIVE)*
  15. 15. PLASTIC ELONGATION -”PERMANENT LENGTHENING OF SOFT TISSUE.” -BEST ATTAINED THROUGH SLOW-SUSTAINED STRETCHING EXERCISES.
  16. 16. ELASTIC ELONGATION -”TEMPORARY LENGTHENING OF SOFT TISSUE.” -INCREASE EXTENSIBILITY. -THE ABILITY TO STRETCH MUSCLES.
  17. 17. CHANGES IN MUSCLE TEMPERATURE -CAN INCREASE/DECREASE FLEXIBILITY BY 20%. -STRETCHING BEFORE EXERCISING WARMS MUSCLES & INCREASES FLEXIBILITY. -COOL TEMPERATURES HAVE OPPOSITIE EFFECT, SO STRETCHING AFTER FIRST PERFORMING AN AEROBIC EXERCISE (JOGGING) IS BEST.
  18. 18. AMOUNT OF ADIPOSE TISSUE -EXCESS ADIPOSE TISSUE (FAT) IN & AROUND JOINTS INCREASES RESISTANCE TO MOVEMENT.
  19. 19. GENDER -WOMEN ARE MORE FLEXIBLE THAN MEN, & SEEM TO RETAIN THIS ADVANTAGE THROUGHOUT LIFE.
  20. 20. AGE -AGING DECREASES THE EXTENSIBILITY OF SOFT TISSUE, RESULTING IN LESS FLEXIBILITY.
  21. 21. LIFESTYLE -SEDENTARY LIVING: MOST SIGNIFICANT CONTRIBUTOR TO LOWER FLEXIBILITY. -INACTIVITY CAUSES MUSCLES TO LOSE THEIR ELASTICITY AND TENDONS & LIGAMENTS TO TIGHTEN & SHORTEN.
  22. 22. PRINCIPLES OF MUSCULAR FLEXIBILITY PRESCRIPTION MODE INTENSITY REPETITIONS FREQUENCY OF EXERCISE
  23. 23. <ul><li>MODE </li></ul><ul><li>-3 MODES OF STRETCHING EXERCISES </li></ul><ul><li>BALLISTIC STRETCHING </li></ul><ul><li>SLOW-SUSTAINED STRETCHING </li></ul><ul><li>PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF) </li></ul>
  24. 24. INTENSITY -DEGREE OF STRETCH WHEN DOING FLEXIBILITY EXERCISES. WHAT SHOULD BE THE LEVEL OF INTENSITY OF THE STRETCHING ROUTINE?
  25. 25. REPETITIONS -NUMBER OF TIMES A GIVEN RESISTANCE IS PERFORMED -HOW MANY TIMES SHOULD EACH EXERCISE BE DONE? -HOW LONG SHOULD EACH REPETITION BE HELD?
  26. 26. FREQUENCY OF EXERCISE -HOW OFTEN SHOULD FLEXIBILITY EXERCISES BE CONDUCTED?

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