muscular flexility
Terms
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- stretching
- 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
- flexibilty
- 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
- subluxation
- 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
- stress
- 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
- intensity
- degree of stretch, mild discomfort, no pain
- repetitions
- 2 to 4 times, hold 15 to 30 seconds, flexibility increases so should time held in repitition
- PNF
- 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
- overload
- 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