PHYS ED 32 Lecture Notes - Lecture 5: Scoliosis, Collagen, List Of Flexors Of The Human Body

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24 Oct 2013
Lecture 5: Flexibility and Low Back Health
Controversy about when to stretch
Most recently, post workout stretch is best
Before workout, muscles slacken, and thus are weaker
Flexibility is the ability to move a joint through its normal range of motion
Can be quite variable
Looking to modify a muscle’s range of elasticity
What determines flexibility?
Joint structure (no altering possible): 50% resistance comes from this
Muscle tissue fascia: the connective tissue reduces flexibility: 40% resistance
Ligaments (bone to bone) and tendons (bone to muscle) also limit flexibility: 10%
of resistance
Skin: has some elasticity and prevents extreme movement
most we can do is alter muscle tissue fascia
Collagen: support structure for skin
Elastin: very targetable. Deform and reform elastin
Types of Flexibility
1. Ballistic stretching: muscle spindles contract suddenly and forcefully. Not good
2. Static stretching: slow, gradual stretching of GTO
FITT Principle for Flexibility
Frequency: Min 2-3 days/week, Max every day
Intensity: stretch to discomfort. No pain
Time: 20-30 sec, 4-5 times
Type: focus on major joint
PNF (Proprioceptive Neuromuscular Facilitation:
contract-relax method, contracting muscle prior to stretching helps muscle to
stretch further
Contracting before stretching
Extra stretching before strength training
Lower Back:
Weak and inflexible muscle
Poor posture; lack of exercise/overweight
Poor body mechanics
Base to buttocks, responsible for movement
Intervertebral disc: can be compressed/stretched overtly
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