This document discusses flexibility, stretching, and related topics. It begins by defining flexibility and stretching. It then answers common questions about stretching, such as whether it prevents injuries or helps with weight loss. The document discusses the benefits of flexibility and problems caused by poor flexibility. It explains the differences between plastic and elastic elongation. Finally, it covers principles of flexibility prescription, including different stretching modes, intensity, repetitions, and frequency.

1. CHAPTER 8 DISCUSSION QUESTIONS
1) Define flexibility & strength.
2) Answer the following questions from the FAQ box on page
260:
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 flexibility
prescription?
7) Define the 3 types of stretching.

2. 1) FLEXIBILITY
-THE ACHIEVABLE RANGE OF MOTION AT A JOINT
OR GROUP OF JOINTS WITHOUT CAUSING INJURY.

3. 2) STRETCHING
-MOVING THE JOINTS BEYOND THE ACCUSTOMED RANGE
OF MOTION.

4. DO YOU STRETCH BEFORE YOU EXERCISE?

5. STRETCHING FAQ

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. 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.

8. 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).

9. 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.

10. WHAT PROBLEMS CAN BE CAUSED BY POOR
FLEXIBILITY?
1) POOR POSTURE
2) MUSCLE TIGHTNESS
3) LOWER BACK PROBLEMS

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 PSYCHOLOGICAL
STRESS
-DECREASES ANXIETY
-HELPS RELIEVE MUSCLE CRAMPS

12. 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)

13. PLASTIC ELONGATION
-”PERMANENT
LENGTHENING OF SOFT
TISSUE.”
-BEST ATTAINED THROUGH
SLOW-SUSTAINED
STRETCHING EXERCISES.

14. ELASTIC ELONGATION
-”TEMPORARY LENGTHENING OF SOFT TISSUE.”
-INCREASE EXTENSIBILITY.
-THE ABILITY TO STRETCH MUSCLES.

15. 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.

16. AMOUNT OF ADIPOSE TISSUE
-EXCESS ADIPOSE TISSUE (FAT) IN & AROUND JOINTS
INCREASES RESISTANCE TO MOVEMENT.

17. GENDER
-WOMEN ARE MORE FLEXIBLE THAN MEN, & SEEM TO
RETAIN THIS ADVANTAGE THROUGHOUT LIFE.

18. AGE
-AGING DECREASES THE EXTENSIBILITY OF SOFT TISSUE,
RESULTING IN LESS FLEXIBILITY.

19. LIFESTYLE
-SEDENTARY LIVING: MOST SIGNIFICANT CONTRIBUTOR
TO LOWER FLEXIBILITY.
-INACTIVITY CAUSES MUSCLES TO LOSE THEIR
ELASTICITY AND TENDONS & LIGAMENTS TO TIGHTEN &
SHORTEN.

20. PRINCIPLES OF MUSCULAR FLEXIBILITY PRESCRIPTION
MODE
-3 MODES OF STRETCHING EXERCISES
1) BALLISTIC STRETCHING
2) SLOW-SUSTAINED STRETCHING
3) PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION
(PNF)
INTENSITY
-DEGREE OF STRETCH WHEN DOING FLEXIBILITY
EXERCISES.
REPETITIONS
-NUMBER OF TIMES A GIVEN RESISTANCE IS PERFORMED.
FREQUENCY OF EXERCISE