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Transcript of flexibility
There are also other ways to determine flexibility... Type of Joint, Muscle Tissue Elasticity, Elasticity of Tendons, Laxity of Ligaments, Ability of a Muscle to Relax, Temp of Joint and Associated Tissue, Bony Structures, Temp of Environment, Time of Day, Injuries, Age and Gender What happens inside the muscle itself - the overlapping within the sarcomere decreases when stretching the muscle - a force is then placed on surrounding connective tissue when additional stretch occurs (all sarcomeres are at their full length) - collagen fibres then align themselves along the force line that is increasing the tension - basically, muscle fibers stretch sarcomere by sarcomere, while the connective tissue finishes it off The Benefits of being flexible -When you stretch out muscles, both tendons and muscle fibers that are attached to a bone with elongate. -A more flexible muscle can become a stronger muscle. -Strong muscle fibers can boost metabolism and fitness levels. -The more flexible the muscle is, the easier your daily activities become. -It decreases your risk of certain injuries. -Stretching is said to improve circulation which would increase blood flow to muscles. This can protect you from diabetes to kidney disease. -The greater your flexibility, the lower risk of you getting cardiovascular disease. This was tested in 2009 by the "American Journal of Physiology". -Maintains the body in a state of balance. 1. Indirect - involve linear measurements of the distance from a certain body segment to another, or measure the distance from a body segment to an additional external object. 2. Direct - measures the angles between two body segments that are adjacent to one another, or angles from a object that would represent a reference. Tools used to measure flexibility are a
Goniometer and a Flexometer. - Measure range of motion of joints on the body
- Purpose of test: prevents injuries and the execution of sport movements. Goniometer -Purpose of test: measure flexibility at joints
- is attached to limb, then the change in angle is noted with the change of extreme positions. Flexometer SUCCESS -Reduced muscle tension and enhanced muscular coordination -Increased energy levels and mental relaxation How to improve your flexibility -Static stretching: muscle put into stretch, held for 10-60 sec, move farther once stretch fades until it can be felt again. Also can be performed with partner. -Dynamic/Active stretching: moving muscle throughout entire range of motion, start with small movements then slowly switch to larger ones with more speed. -PNF (Proprioceptive Neuromuscular Facilitation): hold-relax and contract-relax stretching. Should be guided by a trained professional. Opposite muscle contracted first encouraging full relaxation and more stretch. -MET's (Muscle Energy Techniques): similar to PNF but muscle forces are a lot lower and the stretching muscle is contracted. Other techniques include: - Sports Massage
_ Perform thorough warm-ups
- Stretch after excercise
-Stretch first thing in the morning -Strengthen the opposite muscle
-Warm the muscle
-Drink lots of water!
-Running and weight lifting Having the knowledge about your own flexibility and how to improve it will show you how important it really is to stretch! So if you use all of this information about stretching, it could lead you to... Bibliography WEBSITES AND ARTICLES
Mueller, Jen, and Nicole Nichols. "Reference Guide to Stretching." Free Diet Plans at SparkPeople. Copyright SparkPeople, Inc., 2013. Web. 14 Jan. 2013. <http://www.sparkpeople.com/resource/fitness_articles.asp?id=1034>.
"How to Improve Flexibility and Muscular Endurance / Fitness / Exercises." FitDay - Free Weight Loss and Diet Journal. Copyright © 2000-2011 Internet Brands, Inc., n.d. Web. 14 Jan. 2013. <http://www.fitday.com/fitness-articles/fitness/exercises/how-to-improve-flexibility-and-muscular-endurance.html>.
Tanenbaum, Sharon. "Increase Your Flexibility and Improve Your Life | Real Simple." Real Simple. Copyright © 2012 Time Inc. Lifestyle Group, n.d. Web. 14 Jan. 2013. <http://www.realsimple.com/health/fitness-exercise/stretching-yoga/increase-flexibility-improve-life-00000000037981/index.html>.
"Factors affecting flexibility." Virtual Sports Injury Clinic - Sports Injuries, Treatment, Exercises, Sports Massage. © Copyright Sportsinjuryclinic.net 2013, n.d. Web. 14 Jan. 2013. <http://www.sportsinjuryclinic.net/rehabilitation-exercises/stretching-exercises/factors-affecting-flexibility>.
"STRETCHING AND FLEXIBILITY - Physiology of Stretching." MIT - Massachusetts Institute of Technology. N.p., n.d. Web. 18 Jan. 2013. <http://web.mit.edu/tkd/stretch/stretching_2 IMAGES AND VIDEOS