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By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

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Page 1: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

By Amanda Tang

Flexibility, Body-Weight, and Stability Ball Exercise

Page 2: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

• Raining to allow joints to move freely through a full, normal, range of motion for any particular sport. Amount of flexibility that is necessary depends on the sport

• Goal is to achieve strength combined with flexibility that can allow a client to better control his or her movements

• Also important in injury prevention (tight muscles)

• Follows the warm up period

• Should never be used as warm up, should only be done after core temperature has been elevated to a point where light perspiration begins.

• If sport is dynamic, such as basketball, flexibility training prior to activity and after the warmup is recommended

• If activity is less dynamic, such as cycling and stair climbing, flexibility training can be performed after training session

Flexibility Training

Page 3: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

• Flexibility training is important to those interested in fitness because of the role that optimum flexibility plays in improving movements performance and reducing the opportunity for injury

• Helps eliminate awkward and inefficient movement by allowing joints to move freely though a full normal ROM

• Most common injuries with poor flexibility include lower back pain resulting from tight quadriceps, iliopsoas, and back muscles

Benefits of Flexibility Training

Page 4: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

• Joint Structure

• Muscle and Connective Tissue

• Hyperlaxity

• Age

• Sex

• Temperature

• Activity Level

• Resistance Training

Factors Affecting Flexibility

Page 5: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

Elasticity

• The ability to return to original resting length after a passive stretch

• Provides a temporary change in length

• Muscle only has this property

Plasticity

• The tendency to assume a new and greater length after a passive stretch, even after the load is removed

• Ligaments and tendons have this property and the other

• Stretching techniques should be designed primarily to produce a this form of elongation if a permanent increase in ROM is the goal

Elasticity and Plasticity

Page 6: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

• increase blood flow to the muscle

• increase in the sensitivity if nerve receptors

• increase in the disassociation of oxigen from hemoglobin to myoglobin

• increase in the speed of nerve impulse trasmissions

• reduction in muscle viscosity

• lowering of the energy rates of metabolic chemical reaction

Warm-Up

Page 7: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

Specific Warm-Up

• Warm up that includes movements that are an actual part of the activity, such as slow jogging before a run, or light bench presses before a progressing to workout weight

• Best method because it warms up core body temp and serves as rehearsal of the event, allowing complex skills to be performed more effectively

Passive Warm-Up

• Warm up that involves methods such as hot showers, heating pads, or massages

• Advantageous in that it dies not prefatigue client, however, not practical

General Warm-Up

• Warm up that involves basic activities that require movement of the major muscle groups, such as jogging, cycling, or jumping rope

• Increases HR, blood flow, deep muscle temp, respiration rate, viscosity of joint fluids and perspiration

• More appropriate when goal is preparing the body for physical activity

Types of Warm Ups

Page 8: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

• Improved balance, joint stability, proprioception and neuromuscular control decrease the incidence of injury

• Heart rate response and oxygen consumption increase

• Strength, stability , balance, posture, proprioception ,and flexibility in pregnancy, these adaptation result in stronger abdominal muscle which help to support the baby, decrease the incidence of back pain, and reduce the changes of accidental falls 262

Body-Weight and Stability Ball Exercises

Page 9: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

Static Stretching

• Most common method for flexibility training.

• Uses a slow, constant speed, with the stretched position held for 30 seconds.

• Involves relaxing and lengthening the muscles.

• Does not activate stretch reflex because of low speed, thus, risk of injury lower.

• As stretch is held to a slight discomfort, tension should reduce, if it does not, tension should be diminished.

• Increasing length of time over 30 seconds shows no improvements.

• No real disadvantage if done correctly. Although it may negatively affect dynamic activity performance

• (running, jumping, etc) if done prior.

Ballistic Stretching

• (bouncing) Rapid, jerkey, uncontrolled movements used as a stretching technique. Body parts put into motion, and momentum takes it through the ROM until the muscles are stretched to the limit.

• No longer an acceptable method for increasing ROM.

• 1. Increases danger of exceeding extensibility limits of tissue

• 2. Requires higher energy

• 3. Greater likelihood of muscle soreness

• 4. Activation of stretch reflex creates muscle tension that prevents a full stretch.

Types of Flexibility Training

Page 10: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

Dynamic Stretching

• Similar to ballistic, but no bouncing, and includes sports specific movements.

• More movement specific than static stretching techniques.

• May be the most appropriate type of flexibility training for improving movement capability before a workout. If additional flexibility is needed, performance of static flexibility exercises post workout is effective.

Proprioceptive Neuromuscular Facilitation

• Originally developed as a technique to relax muscles that demonstrate increased tone or activity.

• Accepted as a very effective, most superior, method of increasing ROM.

• Usually performed with a partner and use passive, and active movements (concentric, isometric)

• Most common method is the "Hold-Relax Method"

• -take joint into static stretch while relaxed

• -after 10 sec, contract muscle for 6 sec with strong isometric contraction against an external force.

• -partner should not allow client to move

• -after 2-3sec rest, passive stretch performed for 30 sec. resulting in greater stretch.

• Activation of golgi tendon results in less muscle tension in second stretch..

• Injury potential is high and this should not be done one youngsters or untrained. Also more time consumming and other methods increase ROM effectively and more easily.

Page 11: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

After completing a warm-up, a client should immediately perform flexibility exercises before which of the following activities?

a. Singles tennis

b. Rowing machine

c. Stationary bike

d. Stair climber

Study Question #1

Page 12: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

• A

• After completing a warm-up, the client should immediately perform flexibility exercises before playing single tennis so that the increase blood flow to the muscles and the chances for injuries are low

Answer to #1

Page 13: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

Which of the following is a benefit of performing warm-up activities?

a. Muscle blood flow increases

b. Muscle viscosity increases

c. Nerve impulse velocity decreases

d. Nerve receptor sensitivity decreases

Study Question #2

Page 14: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

• A

• You want the blood to flow better so that your warmed up and that your less prone to injures and your performance is better

Answer to #2

Page 15: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

Compared to static stretching, which of the following is a disadvantage of ballistic stretching?

a. Decreased danger of overstretching the target tissue

b. Increased amount of energy is needed to perform the exercises

c. Decreased likelihood of becoming sore after stretching

d. Increased passivity of the stretch reflex

Study Question #3

Page 16: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

• B

• Increases danger of exceeding extensibility limits of tissue

Answer to #3

Page 17: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

A 6-foot, 9-inch (206 centimeter), 230-pound (105 kilogram) male client has been preparing for the upcoming basketball season and has been preforming traditional resistance training for the past six months. His personal trainer decides to introduce stability ball exercises into the client’s program. Which of the following guidelines apply to this client?

a. Due to the client’s weight, the personal trainer should slightly under inflate the ball

b. When determining correct ball size, the client’s thighs should be parallel to the ground when siting on the ball with the feet flat on the bottom

c. Because the ball is unstable and the client is so tall, slight deviations from correct technique are acceptable

d. Since the client had been performing resistance training exercises for so long, the personal trainer should direct the client to stop resistance training and preform only stability ball exercises

Study Question #4

Page 18: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

• B

• When you square up your body your spine is in line than way you will get results faster and perform better

Answer to #4

Page 19: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

The personal trainer determines that a client needs to emphasize that flexibility and muscular fitness of the hip extensors so the client can become better conditioned to play tennis.

Applied Knowledge

Page 20: By Amanda Tang Flexibility, Body- Weight, and Stability Ball Exercise

• Forward lunge: gluteus maximus, hamstrings (also: iliopsoas, rectus femoris)

• Reverse lunge walk: gluteus maximus, hamstring (also: iliopsoas, rectus femoris)

• Walking side lunge: gluteus maximus, hamstring (also: iliopsoas, rectus femoris)