Flexibility
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Flexibility refers to the range of motion of the body and its joints without strain. There are two types of flexibility: active flexibility which is self-produced motion and passive flexibility which uses external forces. Flexibility affects other performance factors and is necessary for development of movement skills, prevention of injuries, and motor learning. Factors that influence flexibility include joint structure, muscles, coordination, strength, age, gender, activity level, and weight training technique. The document discusses static and dynamic stretching techniques. It concludes that improving flexibility in the ankles, hips, and trunk can increase speed and save energy during athletic performance.
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Types of flexibility training
This document discusses different types of flexibility training and their specifics. It describes static, dynamic, ballistic, and PNF flexibility. Static flexibility involves slow, controlled stretches without movement. Dynamic flexibility uses movement to gradually increase range of motion. Ballistic stretching can cause injury if movements are too jerky or forceful. PNF stretching uses static stretches combined with isometric contractions and relaxation to develop range of motion. The document also lists internal factors like joint type and external factors like temperature that influence flexibility performance.
Flexibility
Flexibility refers to the range of motion in joints. There are several types of flexibility including dynamic, static active, and static passive flexibility. Flexibility is important for physical fitness and injury prevention. When stretching, one should warm up first, hold stretches for 30 seconds, and avoid ballistic stretching which can cause injury. Proper flexibility training involves techniques such as static, dynamic, isometric, PNF, and ballistic stretching.
Basic Principle of Fitness
The document discusses several key principles of fitness training:
1. The overload principle states that the body adapts to stresses placed on it, so training must progressively stress the body in new ways.
2. The FITT principle outlines four ways to achieve overload: frequency, intensity, time, and type of training.
3. The specificity principle states that training must target specific muscles and skills for a particular activity.
Principles of Training
The document discusses several principles of exercise and strength training, including specificity, overload, progression, and reversibility. It provides examples and studies to illustrate each principle. Specificity refers to the body adapting specifically to the demands placed on it during exercise. The overload principle notes that the body only adapts when under greater stress than usual. Progression means building up training in a step-wise manner. Reversibility means adaptations are lost if training stops or decreases.
Methods of training
Here are the answers to the brain teaser questions:
1. The 6 types of training are: Interval, Continuous, Fartlek, Circuit, Weight, and Cross
2. Exercises for a circuit to improve muscular endurance could include: pushups, situps, squats
3. Continuous training improves cardiovascular fitness because it involves moderate exercise for at least 15-20 minutes with no rest in order to improve aerobic fitness.
4. Interval training involves periods of hard work followed by periods of rest in order to improve mainly speed but also cardiovascular fitness through high intensity intervals.
5. Fartlek training combines high and low intensity work with many changes of speed and terrain. It is good for games
Core stability
Apply pressure to cuff to flatten lumbar curve
Client attempts to maintain neutral spine by contracting TA
Assess ability to maintain neutral spine with increasing pressure
Assess symmetry of contraction
Poor control = inability to maintain neutral or asymmetric contraction
6/19/2012 Ratankhuman M.P.T. (Ortho & Sports) 33
Abdominal Neuromuscular Control Test
Supine with hips & knees in 90
Pressure cuff placed under lum
Principles of Sports Training
The document discusses six principles of sports training:
1. Specificity - training should mimic the specific demands of the sport.
2. Overload - training loads must gradually increase over time to continue adaptations.
3. Adaptation - the body adjusts to increased physical demands through repeated practice or training.
4. Progression - training demands must steadily increase as fitness levels improve.
5. Reversibility - fitness gains are lost if training stops but can be regained when training resumes.
6. Variation - training should include variations in intensity, duration, and exercises to prevent overuse and maintain interest.
Plyometric
Plyometric training involves explosive exercises that use the stretch-shortening cycle of muscles to improve speed, strength, and power. It works by elastic energy being stored in tendons and muscles during eccentric contractions and released during subsequent concentric contractions. A proper plyometric program considers factors like exercise mode, intensity, frequency, volume, progression over time, and safety precautions. Short-term plyometric training of 2-3 sessions per week for 4-16 weeks can improve athletic performance measures like jump height, sprinting, and agility.
Recommended
Types of flexibility training
This document discusses different types of flexibility training and their specifics. It describes static, dynamic, ballistic, and PNF flexibility. Static flexibility involves slow, controlled stretches without movement. Dynamic flexibility uses movement to gradually increase range of motion. Ballistic stretching can cause injury if movements are too jerky or forceful. PNF stretching uses static stretches combined with isometric contractions and relaxation to develop range of motion. The document also lists internal factors like joint type and external factors like temperature that influence flexibility performance.
Flexibility
Flexibility refers to the range of motion in joints. There are several types of flexibility including dynamic, static active, and static passive flexibility. Flexibility is important for physical fitness and injury prevention. When stretching, one should warm up first, hold stretches for 30 seconds, and avoid ballistic stretching which can cause injury. Proper flexibility training involves techniques such as static, dynamic, isometric, PNF, and ballistic stretching.
Basic Principle of Fitness
The document discusses several key principles of fitness training:
1. The overload principle states that the body adapts to stresses placed on it, so training must progressively stress the body in new ways.
2. The FITT principle outlines four ways to achieve overload: frequency, intensity, time, and type of training.
3. The specificity principle states that training must target specific muscles and skills for a particular activity.
Principles of Training
The document discusses several principles of exercise and strength training, including specificity, overload, progression, and reversibility. It provides examples and studies to illustrate each principle. Specificity refers to the body adapting specifically to the demands placed on it during exercise. The overload principle notes that the body only adapts when under greater stress than usual. Progression means building up training in a step-wise manner. Reversibility means adaptations are lost if training stops or decreases.
Methods of training
Here are the answers to the brain teaser questions:
1. The 6 types of training are: Interval, Continuous, Fartlek, Circuit, Weight, and Cross
2. Exercises for a circuit to improve muscular endurance could include: pushups, situps, squats
3. Continuous training improves cardiovascular fitness because it involves moderate exercise for at least 15-20 minutes with no rest in order to improve aerobic fitness.
4. Interval training involves periods of hard work followed by periods of rest in order to improve mainly speed but also cardiovascular fitness through high intensity intervals.
5. Fartlek training combines high and low intensity work with many changes of speed and terrain. It is good for games
Core stability
Apply pressure to cuff to flatten lumbar curve
Client attempts to maintain neutral spine by contracting TA
Assess ability to maintain neutral spine with increasing pressure
Assess symmetry of contraction
Poor control = inability to maintain neutral or asymmetric contraction
6/19/2012 Ratankhuman M.P.T. (Ortho & Sports) 33
Abdominal Neuromuscular Control Test
Supine with hips & knees in 90
Pressure cuff placed under lum
Principles of Sports Training
The document discusses six principles of sports training:
1. Specificity - training should mimic the specific demands of the sport.
2. Overload - training loads must gradually increase over time to continue adaptations.
3. Adaptation - the body adjusts to increased physical demands through repeated practice or training.
4. Progression - training demands must steadily increase as fitness levels improve.
5. Reversibility - fitness gains are lost if training stops but can be regained when training resumes.
6. Variation - training should include variations in intensity, duration, and exercises to prevent overuse and maintain interest.
Plyometric
Plyometric training involves explosive exercises that use the stretch-shortening cycle of muscles to improve speed, strength, and power. It works by elastic energy being stored in tendons and muscles during eccentric contractions and released during subsequent concentric contractions. A proper plyometric program considers factors like exercise mode, intensity, frequency, volume, progression over time, and safety precautions. Short-term plyometric training of 2-3 sessions per week for 4-16 weeks can improve athletic performance measures like jump height, sprinting, and agility.
exercise prescription
This document discusses several age-related changes in older adults and athletes including decreases in bone mineral density and muscle mass as well as increased risk of arthritis. It also covers how exercise can help maintain flexibility, range of motion, metabolic rate, and cardiovascular and respiratory function in older age. The benefits of exercise include improved strength, endurance, psychological well-being and social interaction. Proper training should account for individual abilities and health conditions.
Concept of Endurance training
Definition of Endurance Training
Forms of Endurance
Factors affecting Endurance
Methods of Endurance Training
Flexibility
This document provides an overview of a lesson on flexibility that includes:
- Defining flexibility and discussing factors that affect it
- Explaining how to test flexibility, including the sit and reach test
- Describing different types of stretching exercises to improve flexibility like active, passive, dynamic, and PNF stretching
- Discussing how the body adapts to flexibility training over time
The summary captures the key topics and structure of the lesson which includes defining flexibility, assessing flexibility through various tests, discussing factors that influence it, describing techniques to improve it like different stretching exercises, and how the body adapts with training.
"Coordinative ability" in Sports Training
Introduction
Definition of coordinative ability
Characteristics of coordinative abilities
Various forms of Coordinative abilities
Differentiation Ability
Orientation Ability
Reaction Ability
Rhythm Ability
Balance Ability
Reaction Ability
Sports injuries and Physiotherapy management.pptx
Sport injuries refer to kind of injury that occur to a player during sports or exercise.
In other words, the situation which occurs accidently during physical activity or when the player does not remain in the position of participating in the game or his physical ability decreases is also referred to sports injuries.
Direct injury is caused by an external blow or force.
Indirect injury caused by an internal force as over stretching a ligament in sudden change direction.
Overuse injury any repetitive activity can lead to overuse injury, can occur over a period of time, usually due to excessive and repetitive leading of the tissue, with symptoms presenting gradually
Muscle pull
Tennis elbow/ golfer’s elbow
Rotator cuff injury
Frozen shoulder
Tendonitis
Bursitis
Runner’s knee
Achilles tendonitis
Foot arch sprain
Pulled hamstrings
Plantar fascitis
Iliotibial band syndrome
Carpel tunnel syndrome
Lower back pain A contusion is another way to say bruise and is the bleeding in the brain due to localized trauma.
A concussion refers to more widespread brain trauma from a blow to the head or swift shaking
Laceration is the tearing of skin with a sharp object or by impact injury from a blunt object or force that results in an irregular wounds.Warm up and cool down
Stretching before and after activity
Cross –train activity
Dress right
Use proper technique
Improve posture
Avoiding DOMS( delayed onset muscle soreness)
Early-stage rehabilitation is gentle exercise allowing for the damaged tissue to heal. This stage is often rushed and will result in poor quality healing and will be prone to re-injury.
Mid-stage rehabilitation involves progressively loading the muscles/tendons/bones or ligaments to develop tensile strength producing a healed tissue that will be able to withstand the stresses and strains of everyday life and exercise.
Late – the final stage (late) of rehabilitation is where the tissue adapts and is stressed using functional exercises and drills to ensure the body is ready to return to play.
Pilates is a system of repetitive exercises performed on a yoga mat or other equipment to promote strength, stability, and flexibility. Pilates exercises develop the body through muscular effort that stems from the core. The technique cultivates awareness of the body to support everyday movements that are efficient and graceful.Centering
Concentration
Control
Precision
Breath
Flow
Taping is a form of strapping. It is the procedure that uses tape, attached to the skin, to physically keep in place muscle or bone at a certain position to reduce pain and aids recovery.
It is a form of partial immobilization of joint. which allow for a certain level of functional mobility.There are a number of different types of stretching exercises which can be done to improve flexibility. The most appropriate technique will depend on your specific aims and include:
Static stretching
Dynamic stretching
PNF
Ballistic stretching
Neural stretching
Dry needling
Cupping
Gait
factors affecting physical fitness
Physical fitness is generally defined as the ability to perform daily activities actively and enthusiastically. Several factors can affect an individual's physical fitness level, including regularity of exercise, diet, amount of training, rest and relaxation, gender, posture, illness, lifestyle, and environment. Maintaining a regular exercise routine, eating a nutritious diet, training at a moderate intensity, resting adequately, and living a healthy lifestyle can all positively impact physical fitness.
principle of aerobic exercise physiology
The document discusses the principles of aerobic and anaerobic exercise. It defines aerobic exercise as exercise that can be performed for a long period of time without becoming breathless, while anaerobic exercise involves high intensity activity for short bursts. The goals of aerobic training include improving endurance, cardiovascular fitness and muscular strength in major muscle groups like calves, quadriceps, hamstrings and gluteals. Anaerobic training aims to improve strength, muscle size, power, and anaerobic metabolism. The document also outlines some of the physiological adaptations that occur with each type of training.
Aerobic and anaerobic training
Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
Principles of Rehabilitation.pptx
This presentation simplifies the various principles specific to sports rehabilitation in an attempt to make them concise and easy to understand.
The Functional Training foundations
The document provides an overview of functional training principles including:
- Functional training methods are based on specificity across mechanical, coordinative and energetic domains.
- The functional pyramid outlines the progression from basic movements to sport-specific skills.
- The 5 principles of training are specificity, overload, progression, reversibility, and avoiding tedium.
- Training load, intensity, volume, and their balance are important concepts for periodizing training plans.
- Applications include assessing mobility, stability, and kinetic patterns to design training for different periods.
Over load
The document discusses overload in sports training. It defines overload as exceeding an individual's capacity, which can negatively impact physiological and psychological functions with long-term administration. It lists important causes of overload as improper training load, lifestyle factors, socio-environmental issues, and health problems. Symptoms of overload include changes in behavior, poor performance, and somatic issues like sleep/appetite loss. Tackling overload requires recognizing causes, modifying training, improving nutrition/therapy, and potentially changing environments.
Mean, Methods and Development of Speed Training
This document discusses different aspects of speed in sports. It defines various types of speed, including reaction speed, movement speed, sprinting speed, locomotor speed, and speed endurance. For each type of speed, it provides an example of the relevant sport or movement and recommends exercises to improve that particular speed ability. Exercises focus on practicing movements at high intensity and short rest intervals to build explosive power and the ability to maintain speed over longer durations while fatigued. The overall goal is to execute motor actions and complete movements in the shortest possible time.
Strength training
This document discusses key concepts related to adaptations to resistance training. It defines muscular strength, power, and endurance. It describes measurements of one-repetition maximum and covers topics like muscle hypertrophy, fiber size increases, effects of inactivity, muscle soreness, and resistance training program design. It emphasizes that resistance training can improve strength by 25-100% within 3-6 months and benefit all populations.
Mean and Methods to develop Co-ordination
This document discusses coordination and coordinative abilities in sports. It defines coordination as the ability to control and regulate movement through the central nervous system and sensory organs. It identifies seven specific coordinative abilities: orientation, coupling, differentiation, balance, rhythm, reaction, and adaptation. For each ability, it provides examples and explains how the ability depends on specific sensory functions. It concludes by outlining seven methods for improving coordinative abilities, such as performing varied physical exercises, correctly executing movements, and systematically increasing the difficulty of exercises.
Factors determining strength
The key factors that determine strength are muscle cross-section, muscle fibre spectrum, and coordination. Muscle cross-section indicates size, with bigger muscles generating more force. Muscle fibre spectrum refers to the proportion of fast-twitch and slow-twitch fibers, with more fast-twitch fibers allowing for greater strength and hypertrophy. Coordination at both the inter-muscular and intra-muscular levels is also important for maximizing force production through summation of forces. Other factors like energy supply, body weight, and psychic factors can also influence strength levels.
Importance of warm up & cool down
The document discusses the importance of warm-ups and cool-downs for exercise. It states that a warm-up prepares the body for exercise by increasing muscle temperature, reducing injury risk, and activating the nervous system. A proper warm-up includes general movements, aerobic activity, and sport-specific exercises. Cool-downs are also important as they promote recovery, return the body to a pre-exercise state, and help prevent muscle soreness by keeping blood circulating to remove waste. Both warm-ups and cool-downs should last 10 minutes or longer and include light aerobic activity and static stretching.
Training plan
This document discusses the importance of training plans in sports. It defines a training plan as a method to ensure continuous development of an athlete's personality and performance over time to achieve their best performance. The key principles of effective training plans discussed are that they should be based on scientific knowledge and experience, ensure harmony between short and long-term goals, develop the athlete's personality and skills, and consider all factors that impact performance such as diet, rest, and family routines. Planning is described as a dynamic and ongoing process that must be pragmatic and based on an athlete's current abilities.
Periodization
This document discusses periodization in athletic training. Periodization involves dividing annual training into phases (micro, meso, and macro cycles) with targeted overloads and recoveries. The micro cycle lasts up to 7 days and focuses on intensity. The meso cycle is 2 weeks to months and allows effects of micro cycles to accumulate. The macro cycle represents a year or more and includes preparatory, competitive, and transitional periods designed around peaks. Periodization optimizes performance while preventing injuries and overtraining by systematically planning training over various time periods.
Plyometrics and types of Periodisation)
Plyometrics
Goals of Plyometrics
Plyometrics Exercises
Plyometrics Effectiveness
Benefits of Plyometrics
Guidelines for Plyometrics training
Plyometrics in Rehabilitation
Periodisation
Objectives of Periodisation
Types of Periodisation
Benefits of Periodisation
199 Flexibility LEARNING OBJECTIVES After comp.docx
199
Flexibility
LEARNING OBJECTIVES
After completing the study of this concept, you will be able to:
▶ Identify and explain several misconceptions about flexibility.
▶ List the health benefits of flexibility and stretching.
▶ Describe the various methods of stretching and their advantages
and disadvantages.
▶ Determine the amount of exercise necessary to improve flexibility, explain the FIT
formulas for the different types of stretching, and describe factors in the “do and
don’t list for stretching.”
▶ Describe a variety of flexibility-based activities for improving flexibility and some
of the advantages and disadvantages of each.
▶ Identify some of the
guidelines for safe and
effective stretching.
▶ Describe several self-
assessments for flexibility,
select the self-assessments
that help you identify
personal needs, and plan
(and self-monitor) a personal
flexibility exercise program.
C
o
n
c
e
p
t 1
0
• Regular stretching exercises promote flexibility,
a component of fitness that permits freedom of
movement, contributes to ease and economy of
muscular effort, allows for successful performance in
certain activities, and provides less susceptibility to
some types of injuries or musculoskeletal problems.
cor22568_ch10_199-224.indd 199 17/08/12 9:24 PM
F
O
S
T
E
R
,
C
E
D
R
I
C
1
6
9
2
T
S
200 Section 3 ▶ The Physical Activity Pyramid
is described by the arc through which a joint moves and is
typically measured in degrees using a tool called a goni-
ometer. The direction of movement at a specific joint is
determined by the shapes of the bony surfaces that are in
contact. Certain types of joints allow for greater move-
ment than others. In fact, flexibility is highly joint spe-
cific. An individual may demonstrate optimal flexibility
in one region of the body but not in others. For example,
a person may have good flexibility of the spine, hips, and
legs in order to reach down and touch the toes, but is
unable to clasp both hands behind the back due to stiff-
ness of the shoulder joints.
Medical professionals use a specific vocabulary to
describe the movement of joints. Figure 1 illustrates some
of these movement terms as they relate to hip, knee, or
ankle motion. Similar terms are applied in describing
movement of the spine and upper body. Note that the
same terms (such as flexion/extension ) can be applied to dif-
ferent joints, while other terms (such as dorsiflexion/plantar
flexion ) are unique to a specific joint such as the ankle.
The shape, size, and orientation of a joint greatly
influence the amount of motion available. The
circular surface of the ball-and-socket joint of the hip,
for example, allows for considerable mobility, includ-
ing movement to the side (adduction and abduction),
forward and backward (flexion and extension), and in
F
lexibility refers to the amount of motion that is
possible at a given joint ...
199 Flexibility LEARNING OBJECTIVES After comp.docx
199
Flexibility
LEARNING OBJECTIVES
After completing the study of this concept, you will be able to:
▶ Identify and explain several misconceptions about flexibility.
▶ List the health benefits of flexibility and stretching.
▶ Describe the various methods of stretching and their advantages
and disadvantages.
▶ Determine the amount of exercise necessary to improve flexibility, explain the FIT
formulas for the different types of stretching, and describe factors in the “do and
don’t list for stretching.”
▶ Describe a variety of flexibility-based activities for improving flexibility and some
of the advantages and disadvantages of each.
▶ Identify some of the
guidelines for safe and
effective stretching.
▶ Describe several self-
assessments for flexibility,
select the self-assessments
that help you identify
personal needs, and plan
(and self-monitor) a personal
flexibility exercise program.
C
o
n
c
e
p
t 1
0
• Regular stretching exercises promote flexibility,
a component of fitness that permits freedom of
movement, contributes to ease and economy of
muscular effort, allows for successful performance in
certain activities, and provides less susceptibility to
some types of injuries or musculoskeletal problems.
cor22568_ch10_199-224.indd 199 17/08/12 9:24 PM
F
O
S
T
E
R
,
C
E
D
R
I
C
1
6
9
2
T
S
200 Section 3 ▶ The Physical Activity Pyramid
is described by the arc through which a joint moves and is
typically measured in degrees using a tool called a goni-
ometer. The direction of movement at a specific joint is
determined by the shapes of the bony surfaces that are in
contact. Certain types of joints allow for greater move-
ment than others. In fact, flexibility is highly joint spe-
cific. An individual may demonstrate optimal flexibility
in one region of the body but not in others. For example,
a person may have good flexibility of the spine, hips, and
legs in order to reach down and touch the toes, but is
unable to clasp both hands behind the back due to stiff-
ness of the shoulder joints.
Medical professionals use a specific vocabulary to
describe the movement of joints. Figure 1 illustrates some
of these movement terms as they relate to hip, knee, or
ankle motion. Similar terms are applied in describing
movement of the spine and upper body. Note that the
same terms (such as flexion/extension ) can be applied to dif-
ferent joints, while other terms (such as dorsiflexion/plantar
flexion ) are unique to a specific joint such as the ankle.
The shape, size, and orientation of a joint greatly
influence the amount of motion available. The
circular surface of the ball-and-socket joint of the hip,
for example, allows for considerable mobility, includ-
ing movement to the side (adduction and abduction),
forward and backward (flexion and extension), and in
F
lexibility refers to the amount of motion that is
possible at a given joint.
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exercise prescription
This document discusses several age-related changes in older adults and athletes including decreases in bone mineral density and muscle mass as well as increased risk of arthritis. It also covers how exercise can help maintain flexibility, range of motion, metabolic rate, and cardiovascular and respiratory function in older age. The benefits of exercise include improved strength, endurance, psychological well-being and social interaction. Proper training should account for individual abilities and health conditions.
Concept of Endurance training
Definition of Endurance Training
Forms of Endurance
Factors affecting Endurance
Methods of Endurance Training
Flexibility
This document provides an overview of a lesson on flexibility that includes:
- Defining flexibility and discussing factors that affect it
- Explaining how to test flexibility, including the sit and reach test
- Describing different types of stretching exercises to improve flexibility like active, passive, dynamic, and PNF stretching
- Discussing how the body adapts to flexibility training over time
The summary captures the key topics and structure of the lesson which includes defining flexibility, assessing flexibility through various tests, discussing factors that influence it, describing techniques to improve it like different stretching exercises, and how the body adapts with training.
"Coordinative ability" in Sports Training
Introduction
Definition of coordinative ability
Characteristics of coordinative abilities
Various forms of Coordinative abilities
Differentiation Ability
Orientation Ability
Reaction Ability
Rhythm Ability
Balance Ability
Reaction Ability
Sports injuries and Physiotherapy management.pptx
Sport injuries refer to kind of injury that occur to a player during sports or exercise.
In other words, the situation which occurs accidently during physical activity or when the player does not remain in the position of participating in the game or his physical ability decreases is also referred to sports injuries.
Direct injury is caused by an external blow or force.
Indirect injury caused by an internal force as over stretching a ligament in sudden change direction.
Overuse injury any repetitive activity can lead to overuse injury, can occur over a period of time, usually due to excessive and repetitive leading of the tissue, with symptoms presenting gradually
Muscle pull
Tennis elbow/ golfer’s elbow
Rotator cuff injury
Frozen shoulder
Tendonitis
Bursitis
Runner’s knee
Achilles tendonitis
Foot arch sprain
Pulled hamstrings
Plantar fascitis
Iliotibial band syndrome
Carpel tunnel syndrome
Lower back pain A contusion is another way to say bruise and is the bleeding in the brain due to localized trauma.
A concussion refers to more widespread brain trauma from a blow to the head or swift shaking
Laceration is the tearing of skin with a sharp object or by impact injury from a blunt object or force that results in an irregular wounds.Warm up and cool down
Stretching before and after activity
Cross –train activity
Dress right
Use proper technique
Improve posture
Avoiding DOMS( delayed onset muscle soreness)
Early-stage rehabilitation is gentle exercise allowing for the damaged tissue to heal. This stage is often rushed and will result in poor quality healing and will be prone to re-injury.
Mid-stage rehabilitation involves progressively loading the muscles/tendons/bones or ligaments to develop tensile strength producing a healed tissue that will be able to withstand the stresses and strains of everyday life and exercise.
Late – the final stage (late) of rehabilitation is where the tissue adapts and is stressed using functional exercises and drills to ensure the body is ready to return to play.
Pilates is a system of repetitive exercises performed on a yoga mat or other equipment to promote strength, stability, and flexibility. Pilates exercises develop the body through muscular effort that stems from the core. The technique cultivates awareness of the body to support everyday movements that are efficient and graceful.Centering
Concentration
Control
Precision
Breath
Flow
Taping is a form of strapping. It is the procedure that uses tape, attached to the skin, to physically keep in place muscle or bone at a certain position to reduce pain and aids recovery.
It is a form of partial immobilization of joint. which allow for a certain level of functional mobility.There are a number of different types of stretching exercises which can be done to improve flexibility. The most appropriate technique will depend on your specific aims and include:
Static stretching
Dynamic stretching
PNF
Ballistic stretching
Neural stretching
Dry needling
Cupping
Gait
factors affecting physical fitness
Physical fitness is generally defined as the ability to perform daily activities actively and enthusiastically. Several factors can affect an individual's physical fitness level, including regularity of exercise, diet, amount of training, rest and relaxation, gender, posture, illness, lifestyle, and environment. Maintaining a regular exercise routine, eating a nutritious diet, training at a moderate intensity, resting adequately, and living a healthy lifestyle can all positively impact physical fitness.
principle of aerobic exercise physiology
The document discusses the principles of aerobic and anaerobic exercise. It defines aerobic exercise as exercise that can be performed for a long period of time without becoming breathless, while anaerobic exercise involves high intensity activity for short bursts. The goals of aerobic training include improving endurance, cardiovascular fitness and muscular strength in major muscle groups like calves, quadriceps, hamstrings and gluteals. Anaerobic training aims to improve strength, muscle size, power, and anaerobic metabolism. The document also outlines some of the physiological adaptations that occur with each type of training.
Aerobic and anaerobic training
Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
Principles of Rehabilitation.pptx
This presentation simplifies the various principles specific to sports rehabilitation in an attempt to make them concise and easy to understand.
The Functional Training foundations
The document provides an overview of functional training principles including:
- Functional training methods are based on specificity across mechanical, coordinative and energetic domains.
- The functional pyramid outlines the progression from basic movements to sport-specific skills.
- The 5 principles of training are specificity, overload, progression, reversibility, and avoiding tedium.
- Training load, intensity, volume, and their balance are important concepts for periodizing training plans.
- Applications include assessing mobility, stability, and kinetic patterns to design training for different periods.
Over load
The document discusses overload in sports training. It defines overload as exceeding an individual's capacity, which can negatively impact physiological and psychological functions with long-term administration. It lists important causes of overload as improper training load, lifestyle factors, socio-environmental issues, and health problems. Symptoms of overload include changes in behavior, poor performance, and somatic issues like sleep/appetite loss. Tackling overload requires recognizing causes, modifying training, improving nutrition/therapy, and potentially changing environments.
Mean, Methods and Development of Speed Training
This document discusses different aspects of speed in sports. It defines various types of speed, including reaction speed, movement speed, sprinting speed, locomotor speed, and speed endurance. For each type of speed, it provides an example of the relevant sport or movement and recommends exercises to improve that particular speed ability. Exercises focus on practicing movements at high intensity and short rest intervals to build explosive power and the ability to maintain speed over longer durations while fatigued. The overall goal is to execute motor actions and complete movements in the shortest possible time.
Strength training
This document discusses key concepts related to adaptations to resistance training. It defines muscular strength, power, and endurance. It describes measurements of one-repetition maximum and covers topics like muscle hypertrophy, fiber size increases, effects of inactivity, muscle soreness, and resistance training program design. It emphasizes that resistance training can improve strength by 25-100% within 3-6 months and benefit all populations.
Mean and Methods to develop Co-ordination
This document discusses coordination and coordinative abilities in sports. It defines coordination as the ability to control and regulate movement through the central nervous system and sensory organs. It identifies seven specific coordinative abilities: orientation, coupling, differentiation, balance, rhythm, reaction, and adaptation. For each ability, it provides examples and explains how the ability depends on specific sensory functions. It concludes by outlining seven methods for improving coordinative abilities, such as performing varied physical exercises, correctly executing movements, and systematically increasing the difficulty of exercises.
Factors determining strength
The key factors that determine strength are muscle cross-section, muscle fibre spectrum, and coordination. Muscle cross-section indicates size, with bigger muscles generating more force. Muscle fibre spectrum refers to the proportion of fast-twitch and slow-twitch fibers, with more fast-twitch fibers allowing for greater strength and hypertrophy. Coordination at both the inter-muscular and intra-muscular levels is also important for maximizing force production through summation of forces. Other factors like energy supply, body weight, and psychic factors can also influence strength levels.
Importance of warm up & cool down
The document discusses the importance of warm-ups and cool-downs for exercise. It states that a warm-up prepares the body for exercise by increasing muscle temperature, reducing injury risk, and activating the nervous system. A proper warm-up includes general movements, aerobic activity, and sport-specific exercises. Cool-downs are also important as they promote recovery, return the body to a pre-exercise state, and help prevent muscle soreness by keeping blood circulating to remove waste. Both warm-ups and cool-downs should last 10 minutes or longer and include light aerobic activity and static stretching.
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This document discusses the importance of training plans in sports. It defines a training plan as a method to ensure continuous development of an athlete's personality and performance over time to achieve their best performance. The key principles of effective training plans discussed are that they should be based on scientific knowledge and experience, ensure harmony between short and long-term goals, develop the athlete's personality and skills, and consider all factors that impact performance such as diet, rest, and family routines. Planning is described as a dynamic and ongoing process that must be pragmatic and based on an athlete's current abilities.
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This document discusses periodization in athletic training. Periodization involves dividing annual training into phases (micro, meso, and macro cycles) with targeted overloads and recoveries. The micro cycle lasts up to 7 days and focuses on intensity. The meso cycle is 2 weeks to months and allows effects of micro cycles to accumulate. The macro cycle represents a year or more and includes preparatory, competitive, and transitional periods designed around peaks. Periodization optimizes performance while preventing injuries and overtraining by systematically planning training over various time periods.
Plyometrics and types of Periodisation)
Plyometrics
Goals of Plyometrics
Plyometrics Exercises
Plyometrics Effectiveness
Benefits of Plyometrics
Guidelines for Plyometrics training
Plyometrics in Rehabilitation
Periodisation
Objectives of Periodisation
Types of Periodisation
Benefits of Periodisation
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Similar to Flexibility
199 Flexibility LEARNING OBJECTIVES After comp.docx
199
Flexibility
LEARNING OBJECTIVES
After completing the study of this concept, you will be able to:
▶ Identify and explain several misconceptions about flexibility.
▶ List the health benefits of flexibility and stretching.
▶ Describe the various methods of stretching and their advantages
and disadvantages.
▶ Determine the amount of exercise necessary to improve flexibility, explain the FIT
formulas for the different types of stretching, and describe factors in the “do and
don’t list for stretching.”
▶ Describe a variety of flexibility-based activities for improving flexibility and some
of the advantages and disadvantages of each.
▶ Identify some of the
guidelines for safe and
effective stretching.
▶ Describe several self-
assessments for flexibility,
select the self-assessments
that help you identify
personal needs, and plan
(and self-monitor) a personal
flexibility exercise program.
C
o
n
c
e
p
t 1
0
• Regular stretching exercises promote flexibility,
a component of fitness that permits freedom of
movement, contributes to ease and economy of
muscular effort, allows for successful performance in
certain activities, and provides less susceptibility to
some types of injuries or musculoskeletal problems.
cor22568_ch10_199-224.indd 199 17/08/12 9:24 PM
F
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E
R
,
C
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D
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I
C
1
6
9
2
T
S
200 Section 3 ▶ The Physical Activity Pyramid
is described by the arc through which a joint moves and is
typically measured in degrees using a tool called a goni-
ometer. The direction of movement at a specific joint is
determined by the shapes of the bony surfaces that are in
contact. Certain types of joints allow for greater move-
ment than others. In fact, flexibility is highly joint spe-
cific. An individual may demonstrate optimal flexibility
in one region of the body but not in others. For example,
a person may have good flexibility of the spine, hips, and
legs in order to reach down and touch the toes, but is
unable to clasp both hands behind the back due to stiff-
ness of the shoulder joints.
Medical professionals use a specific vocabulary to
describe the movement of joints. Figure 1 illustrates some
of these movement terms as they relate to hip, knee, or
ankle motion. Similar terms are applied in describing
movement of the spine and upper body. Note that the
same terms (such as flexion/extension ) can be applied to dif-
ferent joints, while other terms (such as dorsiflexion/plantar
flexion ) are unique to a specific joint such as the ankle.
The shape, size, and orientation of a joint greatly
influence the amount of motion available. The
circular surface of the ball-and-socket joint of the hip,
for example, allows for considerable mobility, includ-
ing movement to the side (adduction and abduction),
forward and backward (flexion and extension), and in
F
lexibility refers to the amount of motion that is
possible at a given joint ...
199 Flexibility LEARNING OBJECTIVES After comp.docx
199
Flexibility
LEARNING OBJECTIVES
After completing the study of this concept, you will be able to:
▶ Identify and explain several misconceptions about flexibility.
▶ List the health benefits of flexibility and stretching.
▶ Describe the various methods of stretching and their advantages
and disadvantages.
▶ Determine the amount of exercise necessary to improve flexibility, explain the FIT
formulas for the different types of stretching, and describe factors in the “do and
don’t list for stretching.”
▶ Describe a variety of flexibility-based activities for improving flexibility and some
of the advantages and disadvantages of each.
▶ Identify some of the
guidelines for safe and
effective stretching.
▶ Describe several self-
assessments for flexibility,
select the self-assessments
that help you identify
personal needs, and plan
(and self-monitor) a personal
flexibility exercise program.
C
o
n
c
e
p
t 1
0
• Regular stretching exercises promote flexibility,
a component of fitness that permits freedom of
movement, contributes to ease and economy of
muscular effort, allows for successful performance in
certain activities, and provides less susceptibility to
some types of injuries or musculoskeletal problems.
cor22568_ch10_199-224.indd 199 17/08/12 9:24 PM
F
O
S
T
E
R
,
C
E
D
R
I
C
1
6
9
2
T
S
200 Section 3 ▶ The Physical Activity Pyramid
is described by the arc through which a joint moves and is
typically measured in degrees using a tool called a goni-
ometer. The direction of movement at a specific joint is
determined by the shapes of the bony surfaces that are in
contact. Certain types of joints allow for greater move-
ment than others. In fact, flexibility is highly joint spe-
cific. An individual may demonstrate optimal flexibility
in one region of the body but not in others. For example,
a person may have good flexibility of the spine, hips, and
legs in order to reach down and touch the toes, but is
unable to clasp both hands behind the back due to stiff-
ness of the shoulder joints.
Medical professionals use a specific vocabulary to
describe the movement of joints. Figure 1 illustrates some
of these movement terms as they relate to hip, knee, or
ankle motion. Similar terms are applied in describing
movement of the spine and upper body. Note that the
same terms (such as flexion/extension ) can be applied to dif-
ferent joints, while other terms (such as dorsiflexion/plantar
flexion ) are unique to a specific joint such as the ankle.
The shape, size, and orientation of a joint greatly
influence the amount of motion available. The
circular surface of the ball-and-socket joint of the hip,
for example, allows for considerable mobility, includ-
ing movement to the side (adduction and abduction),
forward and backward (flexion and extension), and in
F
lexibility refers to the amount of motion that is
possible at a given joint.
Flexibility PDHPE
There are four main types of flexibility training: dynamic, static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Dynamic stretching uses controlled movement to stretch muscles and is well-suited for sports like dancing. Static stretching slowly stretches muscles to the point of discomfort and holds for 10-30 seconds. Ballistic stretching uses bouncing motions and can cause injury if done incorrectly. PNF stretching combines passive stretching with isometric contractions and is usually done with a partner. Regular flexibility training 2-5 days per week can improve flexibility within a few weeks.
Flexibilitysarahmoon
There are four main types of flexibility training: dynamic, static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Dynamic stretching uses controlled movement to stretch muscles and is well-suited for sports like dancing. Static stretching slowly stretches muscles to the point of discomfort and holds for 10-30 seconds. Ballistic stretching uses bouncing motions and can cause injury if done incorrectly. PNF stretching combines passive stretching with isometric contractions and is usually done with a partner. Regular flexibility training 2-5 days per week can improve flexibility within a few weeks.
Mean and Methods of Flexibility Development
This document discusses flexibility, which is the range of motion of joints. It describes different types of flexibility including general, specific, active, passive, static, and dynamic flexibility. It also discusses factors that determine flexibility such as anatomical structure, ligaments, muscle stretchability, coordination, and strength. Finally, it outlines several methods for developing flexibility, including ballistic, slow stretching, slow stretching and holding, post isometric stretch, and PNF stretching techniques.
STRETCHING FOR IMPAIRED MOBILITY - Copy - Copy (1).pptx
This document provides information about stretching, including definitions, types, components, and techniques. It defines stretching as a maneuver to increase soft tissue extensibility and flexibility. There are various types of stretching, including static, cyclic, ballistic, and PNF. Key components of stretching include proper alignment, stabilization, intensity, duration, speed, and frequency. Effective stretching follows guidelines for these components and integrates modalities like heat and exercises. The document demonstrates examples of stretches for various body parts.
Stretching
This document discusses different types of stretching exercises. It defines stretching as flexing or stretching muscles to improve elasticity and range of motion. There are dynamic stretches like controlled swinging motions and static stretches where a muscle is held at its farthest point. PNF stretching is the fastest way to improve flexibility and involves isometric contractions of muscles during stretching to relax and further stretch muscles. Different PNF techniques like hold-relax involve isometric contractions followed by passive stretching to improve range of motion. The document cautions that certain techniques like ballistic stretching or advanced PNF methods should only be done by trained athletes due to injury risks.
Definitions of terms related to mobility and stretching
Stretching involves extending a muscle or tendon to improve elasticity and muscle tone. The document defines terms related to stretching including mobility, flexibility, dynamic flexibility, passive flexibility, hypomobility, contracture, and types of contractures. It provides details on myostatic, pseudomyostatic, arthrogenic, periarticular, and fibrotic contractures. The indications and contraindications for stretching exercises are also outlined.
definitionsoftermsrelatedtomobilityandstretching-151018110910-lva1-app6892.pdf
Stretching involves extending a muscle or tendon to improve elasticity and muscle tone. The document defines terms related to stretching including mobility, flexibility, dynamic flexibility, passive flexibility, hypomobility, contracture, and types of contractures. It provides details on myostatic, pseudomyostatic, arthrogenic, periarticular, and fibrotic contractures. The indications and contraindications for stretching exercises are also outlined.
Stretching.pptx
Stretching involves applying force to muscles and tendons to increase range of motion. It can improve flexibility and reduce injury risk. There are different types of stretching like static, dynamic, active, and passive. Flexibility is influenced by many factors and regular stretching provides benefits like increased mobility, reduced muscle soreness, lower back pain relief, and improved athletic performance. Proper form, duration, frequency, and intensity level should be used to safely gain flexibility over time in a progressive manner.
Stretching Exercises.ppt
Mobility and Flexibility of soft tissues (muscles, tendons, fascia, joint capsule, and skins) surrounding the joint along with adequate joint mobility, are necessary for normal ROM.
Mobility: is the ability of segments of the body to move through range of motion for functional activities.
Flexibility: is the ability to move a single joint or series of joints smoothly and easily through an unrestricted, pain –free ROM.
Muscular flexibility
This document discusses muscular flexibility, including its definition as the range of motion in joints and length of muscles. It notes that flexibility varies between individuals. Reasons for lack of flexibility include muscle imbalances from neurological or spinal conditions, injury, surgery, overuse without maintaining range of motion, aging, inactivity, and periods of rapid growth. Sports that benefit from flexibility are listed. The types of flexibility - dynamic, static active, and static passive - are defined. Common flexibility assessments like the sit-and-reach test and shoulder rotation test are mentioned. Benefits of flexibility exercises in preventing injuries and back pain and achieving full range of motion are provided.
STRETCHING.pptx
Stretching involves elongating soft tissues to improve flexibility. The stretch reflex causes muscles to contract in response to stretching. Reciprocal inhibition allows relaxation of muscles on one side of a joint for contraction on the other side. Stretching is indicated to improve range of motion limited by tight tissues, as part of a fitness program, and to reduce muscle soreness. Proper alignment, stabilization, intensity, duration, speed, frequency, and mode are principles of effective stretching.
Lecture 5 task specific strength2_(pt2) ppt
This document discusses several key concepts related to strength training:
1) Eccentric force can exceed maximal isometric strength by 50-100%; the stretch shortening cycle (SSC) increases force and power when a muscle contracts immediately after being stretched.
2) The SSC relies on elastic energy stored in tendons during eccentric contractions. Proper conditioning is needed before high eccentric work to prevent damage.
3) Muscle spindles and Golgi tendon organs play roles in the SSC through reflexive muscle contractions and tension inhibition, respectively. Having more spindle than GTO response allows for greater SSC power.
4) Force production depends on factors like joint angle, muscle length, moment
Body Mechanics and Physiology in Function
The document discusses principles of body mechanics and muscle physiology related to function. It covers topics like stability, equilibrium, effort distribution, muscle fiber types, motor unit recruitment, and roles of different muscles. Some key points are:
- The wider the base of support and lower the center of gravity, the greater the stability. Equilibrium is maintained as long as gravity passes through the base.
- Using larger muscle groups and keeping the center of gravity close to the work load prevents strain. Different muscle fiber types (slow oxidative, fast oxidative, fast glycolytic) support different functions.
- A motor unit is all the fibers innervated by a motor neuron. Maximum strength occurs when all motor units fire together
Presentation Fencing.pptx
This document discusses the components of physical fitness: endurance, speed, agility, strength, balance, coordination, flexibility, and fencing. Endurance activities improve cardiovascular health while speed, agility, and strength depend on muscle power. Balance and coordination require maintaining control of the body. Flexibility involves the range of motion of joints. Fencing is a combat sport that features sword fighting in three disciplines that each use a different type of blade.
Fundamentals of biomechanics
The document discusses the application of statics principles to analyze forces in the human body, using the elbow joint as an example. It describes the bones and muscles that make up the elbow joint. It then presents a mechanical model of the forearm, showing the forces acting on it - the tension in the biceps muscle, the weight of the forearm and object in the hand, and the reaction force at the elbow joint. The example problem sets up the free body diagram and defines the known forces and distances to enable solving for the unknown muscle and joint reaction forces using static equilibrium equations.
STRENGTHENING IN UMN LESION.pptx
Strengthening in upper motor neuron lesions is an important part of rehabilitation of the neurological disorders. Your understanding of strengthening in UMN lesions will be clarified by this presentation, which explains how strengthening in musculoskeletal and neurological illnesses differs.
Fitness components/training/testing methods
The document defines various components of physical fitness including cardio-respiratory endurance, muscular strength, local muscular endurance, anaerobic power, flexibility, speed, muscular power, agility, coordination, balance, reaction time and body composition. It provides details on each component, how they are developed and utilized in sports. Factors like age, sex, muscle fibre type, joint structure etc. that influence each component are also discussed.
TYPES OF MOVEMENT AND POSTURE.pptx
This document discusses various topics related to kinesiology including types of movement, muscle contraction, muscle roles, and muscle insufficiency. It defines passive movement as movement produced by an external force when muscles are inactive, and active movement as movement resulting from muscle contraction. It describes inactive posture as posture adopted during rest, and active posture as posture requiring coordinated muscle action that can be static or dynamic. It also defines isometric and isotonic muscle contractions, and different types of muscle work and roles including agonist, antagonist, stabilizer, and synergist. Finally, it discusses active and passive muscle insufficiency that can occur in multi-joint muscles.
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Flexibility
- 2. Flexibility is the ability of an individual to move the body and its part through as wide a range of motion as possible without undue strain to the articulation and muscle attachment. • (BY:- JOHNSON, BARRY L. and NELSON, JACK K., 1978)
- 3. ACTIVE FLEXIBILITY: Active flexibility refers to the maximum ROM that can be produced under active muscular control for a particular degree of freedom of any joint. (e.g. stretching a joint by a sportsman himself without any external help) PASSIVE FLEXIBILITY: Passive flexibility refers to the maximum ROM that can be produced by imposition of an external force without causing joints injury. (e.g. stretching exercise with the help of a partner.)
- 4. Flexibility has important inter-relationship with other performance factors. It therefore, determines the other factors to a lesser or greater extent. Flexibility is a necessary prerequisite for maximal development of movement force and speed. Flexibility allows movements with minimum of muscle tension and internal resistance. The motor learning requires adequate level of flexibility of the concerned joints. Flexibility is indispensable for prevention of injuries.
- 5. ANATOMICAL STRUCTURE OF THE JOINT. LIGAMENTS OF THE JOINTS. STRETCHABILITY OF THE MUSCLES. CO-ORDINATION STRENGTH AGE AND GENDER ACTIVITY LEVEL WEIGHT TRAINING WITH LIMITED ROM.
- 7. There are two general stretching technique in use today: Static Stretching (continuously holding and stretch position), Dynamic Stretching (sometimes referred to as ballistic stretching if movement are not controlled).
- 10. With poor flexibility, speed is hindered since the muscles have to work harder to bring about a maximum length of stride from the legs, which is one of the components needed to increase speed. This extra work results in a greater loss of the energy and will obviously hinder your performance on the field. By increasing the flexibility of the ankles, hips and trunk, greater speed can be achieved as well as saving a great deal of energy; allowing you to play harder and longer.