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muscular flexility


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involves moving the joints beyong the accustomed range of motion
flexibilty tests include
sit and reach, total body rotation, shoulder rotation
lack of flexibility may cause
falls of injuries in older people
good posture protects against
misaligned related aches and pains, falls
shortening of mucles and ligaments, decreased flexibilty
failure to move joints thru their normal range of motion results in
regular stretching program
increases circulation, prevents low back problems, maintains good posurale alignment, improves personal appearance and self image
refers to the achievable range of motion at a joint or group of joints without causing injury
contraindicated exercises
not recommended, high risk of injury, strain on muscles and joints
partial deslocation of a joint as a result of unstable and loose joints
influences on muscular flexibilty
genetics, physical activity, body temp, age and gender
factors influencing range of motion
joint structure, cartilage, ligaments, tendons, muscles, skin, tissue injury, adipose tissue
cause of lower back pain
deterioration or weakening of ab muscles and gluteal muscles brings about an unnatural tilt of the pelvis putting pressure on the spine
increase the release of hormones that have been linked to injuries of muscles and tendons
complete workout should last
15-30 minutes
stretching aids health conditions
painful menstruation, tension, knots in muscles, reduces anxiety and blood pressure
good flexibilty
enhances quality of life, promotes healthy musicle and joints, greater freedom on movement, activities of daily living made easier
treatment for lower back pain
aerobic exercise, muscular flexibility, strength and endurance training
backache syndrome caused by
physical inactivity, poor postural habits and body mechanics, excessive body weight, psychological stress
stress causes muscles to contract and can
throw back out of alignment, constricts blood vessels that supple oxygen and nutrients to the back
decline in flexibilty leads to
poor posture, aches and pains, painful joint movement
slow-sustained stretching
lengthen muscles gradually through joints complete range, low injury and pain
good posture enhances
personal appearance, self image, confidence, balance, endurance
ballistic stretching
excersizes that are done with jerky, rapid, and bouncy movements that provide the necessary force to lengthen muscles
degree of stretch, mild discomfort, no pain
2 to 4 times, hold 15 to 30 seconds, flexibility increases so should time held in repitition
push against person stretching, relaxes, lengthens, increases muscle strength
poor posture is a risk factor for
musculoskeletal problems of neck, shoulders, lower back, hips, knees
to increase total range of motion of a joint, the specific muscles have to be stretched progressively beyond accustomed length
chronic pain
if it lasts more than 3 months
frequency of exercise
min 2-3 days a week, ideally 5-7

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