DEPARTMENTS: Fitness Focus Copy-and-Share Show
Dixie L. Thompson, Ph.D., FACSM, is the director of the Center for Physical Activity and Health and a professor in the Department of Exercise, Sport, and Leisure Studies at the University of Tennessee, Knoxville. Flexibility is an important component of physical fitness. Flexibility refers to the ability to move
a joint through its full range of motion (ROM) with ease. Flexibility is joint specific. This means that good flexibility in one joint is not necessarily related to that of other joints. A person could, for example, have excellent ROM in her shoulders but have limited flexibility in her hips. Athletes such as gymnasts and hurdlers clearly must have exceptional ROM to excel in their competitive events, but for all individuals, good flexibility makes everyday movements easier. Although having good
flexibility often is touted as being protective against injury, the scientific evidence is lacking. Good ROM in hips and low back along with strong abdominal muscles may help prevent or alleviate low back pain, but this point is controversial. FACTORS LIMITING FLEXIBILITYFlexibility in a joint is limited by several factors including the bony structures of the joint. For example, the elbow (a hinge joint) cannot move in the same way as the shoulder (a ball and socket joint). Other factors that impact ROM in a joint include age, activity, sex, disease, and characteristics of the soft tissues (muscles, tendons, etc.). Females often have greater ROM in joints, but there are exceptions to this generality. Regardless of sex, flexibility tends to decline with age. Some of this decrease is due to the aging process, but some of the lost ROM may be reflective of being less active and not aging, per se. A joint that is not routinely taken through its ROM will become less flexible. There also are characteristics of the soft tissues that vary among individuals making some people more flexible than others. Although there is a genetic component to flexibility, training to improve ROM is effective in increasing the ability of soft tissues to extend beyond their resting lengths, thus providing greater ROM. A disease that frequently decreases flexibility is arthritis. In arthritis, the cartilage within a joint is worn away, making movement restricted and painful. With this disease, it is important to perform gentle stretching exercises to maintain as much ROM as possible. IMPROVING FLEXIBILITYSlowly moving a joint to the end of its ROM and holding it in that position is called static stretching. This type of stretching is the most commonly recommended approach to improve ROM. Soft tissues move more easily when warm, so for the best results, light-to-moderate aerobic activity leading to increased muscle blood flow and elevated temperature should precede static stretching. After this warm-up, the joint should be moved through its ROM until tension, not pain, is felt. This position should be held for 15 to 30 seconds. A total of two to four repetitions should be performed. Range-of-motion exercise should be performed a minimum of 2 to 3 days per week, or optimally 5 to 7 days per week. Individuals should devise a program to improve overall ROM. Some problem areas that often deserve special attention are the following: hamstrings, hip flexors, low back muscles, the Achilles tendon, and the muscles controlling shoulder movement. Some discomfort may result when beginning flexibility routines. This discomfort, often felt as stiffness, should subside within a week of beginning stretching exercises. It is important to progress slowly and consult a health care professional if pain or joint swelling occurs. A number of movement forms focus attention on developing good ROM. Yoga, Tai Chi, and Pilates improve flexibility when performed correctly. Individuals can learn these techniques through classes or even using exercise videos. It is important to remember that if joint injury or disease is present, it is best to consult a medical professional before engaging in new exercise routines. Section Description Brought to you by the American College of Sports Medicinewww.acsm.org Inadequate flexibility will have a negative effect on the body in 3 significant ways:
Additional benefits of a regular stretching routine: The range of motion of a joint is often measured with devices such as a goniometer or inclinometer. These devices allow range of motion to be measured in degrees and then compared to accepted normal values. Flexibility can also be measured with functional tests. These tests allow the measurement of joint range of motion within the context of common patterns of movement. Using range of motion testing, areas of inflexibility can be identified and addressed.
Typical areas of assessment include hamstrings, lower back, iliotibial band (IT band) and hip. In order to realize the benefits of stretching, a regular stretching routine must be incorporated into your normal training program. Also, it is important to remember that gaining flexibility takes time and dedication. It may take several weeks of consistent, daily stretching to notice improvement. Stretch after each training session with stretches that will target the largest joints in your body. Stretching for a continuous amount of time (20+ minutes), not just after each training session several times per week, can also be very beneficial. Once these have been performed, move on to stretches that will more specifically address your areas of inflexibility. There are an unlimited number of stretches that can be performed to address all of the body’s joints, but there are specific guidelines that should be followed for all stretches:
A stretching routine should cover all the major muscle groups of the body as well as any specific muscle groups that are being utilized in a sport or activity. The movement of other areas of the body, other than the muscle group being stretched, should be minimized. Maintain a regular breathing pattern when stretching. Stretching will not head off delayed-onset muscle soreness - the kind that generally occurs the day after unaccustomed The debate as to when to perform a stretching routine is controversial. It is generally agreed upon that stretching at the end of an exercise session will greatly benefit you. Stretching before an exercise session though is generally not recommended unless it is preceded by a 5-minute cardiovascular warm-up. Warming up before stretching increases the blood flow and temperature of the muscles, ligaments and tendons, improving the elasticity and optimal functioning of the muscles and connective tissue. Stretching when muscles are cold could lead to a strain or pull. Begin each stretch slowly and gently – Stretch to the point of tightness and then just beyond. You should feel pulling or tightness, but not pain. Stay relaxed and do not bounce. Stretching is most often thought of as a way to loosen muscles, but it is also effective in increasing the mobility of all soft tissues that restrict flexibility. Stretching will not head off delayed-onset muscle soreness - the kind that generally occurs the day after unaccustomed strenuous exercise. 8 benefits of a regular stretching routine:
Which of the following component refers to the ability to use your joints fully through a wide range of motion?Flexibility: The ability to move the joints through the full range of motion.
What refers to the ability of the joints to move through a full range of motion?Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health.
Is the ability to move a body part through a full range of motion ROM at a joint the sit and reach is commonly used to determine flexibility?Flexibility is the ability to move a body part through a full range of motion at a joint (ROM). The sit-and-reach is commonly used to determine flexibility.
Which of the following HRF components involves the full range of motion of joints?Flexibility refers to the range of motion around a given joint without pain. 10 Like muscular strength and endurance, flexibility is joint-specific.
|
Which of the following component refers to the ability to use your joints fully through a wide range of motion *?
zusammenhängende Posts
Urheberrechte © © 2024 ketiadaan Inc.
