Lecture 5 (PE 32).docx

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Physical Education
Sue Johannessen

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 musc
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