PHED-1006EL Lecture Notes - Lecture 11: Stretching, Delayed Onset Muscle Soreness, Pilates
12 Jun 2018
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Regular stretching exercises promote flexibility, a component of fitness that permits
freedom of movement, contributes to ease and economy of muscular effort, allow
for successful performance in certain activities and provides less susceptibility to
some injuries or musculoskeletal problems
Flexibility Fundamentals
Not the same as stretching
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Regular stretching needed to improve flexibility; highly specific
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End of workout when muscles are warm; or set time to build flexibility
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Important to health and performance
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Factors Influencing Flexibility
Range of Motion (ROM) - extent and direction of movement possible
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Joint specific
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Static (max ROM under stationary conditions) or dynamic (max ROM under
active conditions)
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Genetic (loose joints)
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Lack of use or misuse
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Anatomy
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Properties of connective tissue and muscles
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Gender
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Females are more flexible - bone structure (eg wider hips) - activity choices
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Health Benefits of Flexibility
No ‘ideal’ standard
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Necessary for optimal posture and ADL “functional fitness”
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Extreme inflexibility and hyper flexibility increase injury risk
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May help prevent muscle strain and orthopedic problems (eg back ache)
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Stretching used to improve flexibility and aid in rehab; not used as “single”
approach
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May relieve muscles cramps and pain
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Stretching probably ineffective in preventing muscle soreness
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May decrease stress and anxiety, improve focus and well being (eg yoga)
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Performance Benefits
Static - max range of joint under static conditions
Do post workout; stretch tension in muscle
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Hold for 15-60 sec; allows the stretch reflex and subside and permits gains
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Relax; increase stretch (developmental stretch)
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Active and passive static stretching (outside force - partner)
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Suited to general population
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Dynamic - using momentum to increase stretch; not recommended for general
population
Gradual and controlled movement up to joints ROM
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Specificity of movement is critical
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pre-workout/warm up
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Types of Stretching :
Proprioceptive Neuromuscular Facilitation (PNF)
Combines (active and passive) methods to stimulate muscles to contract more
strongly
Effective method for improving flexibility
Promotes strength
How Much : FIT Formula - Static
F - 2-3 days/week (threshold) - 2-7 (target); preferably daily each muscle group
I - as far as possible w/out pain,do not exceed 10% of static ROM
T - minimum 10 minutes (after warm-up/workout) 15-60 seconds, 4 reps
Flexibility Activities
Tai Chi
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Yoga
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Pilates
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Stretching aids
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Do not force stretch to point of pain
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Use progression with stretches
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Choose safe exercises
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Avoid overstretching weak muscles
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Warm up - dynamics stretches
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Flexibility is often neglected
Joint specific
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Many health benefits
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Performance benefits
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Static and dynamic stretching are most widely recommended
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Concept 11: Flexibility and Stretching Exercise
Monday, October 30, 2017
10:17 AM
Document Summary
Regular stretching exercises promote flexibility, a component of fitness that permits freedom of movement, contributes to ease and economy of muscular effort, allow for successful performance in certain activities and provides less susceptibility to some injuries or musculoskeletal problems. Regular stretching needed to improve flexibility; highly specific. End of workout when muscles are warm; or set time to build flexibility. Range of motion (rom) - extent and direction of movement possible. Static (max rom under stationary conditions) or dynamic (max rom under active conditions) Females are more flexible - bone structure (eg wider hips) - activity choices. Necessary for optimal posture and adl functional fitness . Extreme inflexibility and hyper flexibility increase injury risk. May help prevent muscle strain and orthopedic problems (eg back ache) Stretching used to improve flexibility and aid in rehab; not used as single approach. May decrease stress and anxiety, improve focus and well being (eg yoga) Static - max range of joint under static conditions.
