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LECTURE 4: FLEXIBILITY
LECTURE 4:Muscular Strength, Muscular Endurance, and
Flexibility
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FLEXIBILITY
Flexibility is the amount of motion that is possible at a given
joint or series of joints
A reasonable amount of flexibility is needed to perform
efficiently and effectively in daily life but excessive flexibility
is not desirable
Flexibility is highly specific
Refers to the extent and direction of movement; the shape, size,
and orientation of a joint greatly influence the amount of motion
available
*STATIC VS DYNAMIC FLEXIBILITY
Range of Motion (ROM)
Long Muscle-tendon Units (MTUs)LigamentsTendons Properties of
connective tissue and muscleCollagen (viscous vs elastic) Age
Gender Genetic factors PA levels
FACTORS INFLUENCING FLEXIBILITY
Adequate flexibility is necessary for achieving and maintaining
good posture
Adequate flexibility may help prevent muscle strain and such
orthopedic problems as backache
Stretching may help relieve muscle cramps, stiffness, and some
local or referred pain
Good flexibility allows greater stretch tolerance that can lead
to improved performance
Health benefits of flexibility and stretching
No ideal standard for flexibility exists
Extremes of inflexibility and hypermobility of joints increase
the likelihood of injury
Stretching to improve flexibility should be conducted at the end
of the training when the muscles are warm and performance is not
imminent
Stretching is probably ineffective in preventing muscle
soreness
Overstretching may make a person susceptible to injury or hamper
performance
STATIC STRETCH -Active assistance -Passive assistance
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)-Popular for
rehabilitation; stimulates muscles to contract more strongly and
relax more fully-CONTRACT-RELAX-ANTAGONIST-RELAX technique
STRETCHING METHODS
BALLISTIC STRETCH-Use of momentum; not recommended for most
people
DYNAMIC STRETCH-Uses gradual and controlled movements; safer
alternative to ballistic stretching
STRETCHING METHODS
F3-7 days a weekI moderate stretchT 15-60 seconds per stretch;
1-3 sets
How much stretch is enough?
MUSCULAR FITNESS
COMPONENTS OF MUSCLE FITNESS
MUSCULAR STRENGTH force produced with a single maximal effort of
a muscle group
2. MUSCULAR ENDURANCE the capacity of the skeletal muscles to
continue contracting over a long period of time
Absolute StrengthAbsolute EnduranceRelative StrengthRelative
EnduranceDynamic StrengthDynamic Muscular EnduranceStatic
StrengthStatic Muscular EnduranceMS AND ME ARE PART OF THE SAME
CONTINUUM
3 types of muscle tissue
TYPES OF MUSCLE FIBER
PROGRESSIVE RESISTANCE EXERCISE (PRE) - type of physical
activity done with the intent of improving muscle fitness;
synonymous with weight training
ISOTONIC EXERCISES
Muscles shorten (concentric contraction) and lengthen (eccentric
contraction) to cause movement
Allows for the use of resistance through a full ROM and provides
effective stimulus for muscle development
i.e. Calisthenics, resistance machine exercises, free weight
exercises, other exercises with resistanceTYPES OF PRE
ISOMETRIC EXERCISESNo movement takes place while a force is
exerted against an immovable object; no change in muscle length
ISOKINETIC EXERCISESIsotonic-concentric muscle contractions
performed on machines that keep the velocity of the movement
constant through the full ROM
PLYOMETRICSCIRCUIT RESISTANCE TRAINING FUNCTIONAL TRAINING CORE
TRAININGSUSPENSION TRAINING ETC.FREE WEIGHTS (DB, BB,KB,
MB)RESISTANCE TRAINING MACHINESRESISTANCE TUBESEXERCISE BALLSBOSU
PLATFORMS ETC.Training and equipment
GENETICSEach person inherits certain percentage of fast twitch
and slow twitch muscle fibers which influences a persons potential
for muscle fitness activities.
GENDERWomen have less amounts of testosterone and thus, have
less muscle mass than men. (typically 60-85% of male absolute
strength)
AGEBoth components decline with age but MEs decline is not as
dramatic as decreases in MS
FACTORS INFLUENCING MS &ME
Reduced risk for injury Good postureImproved athletic
performanceReduced risk for osteoporosis and other back
problemsReduced risk for hypokinetic conditionsContributes to
weight controlIncreases work capacity Increases
balanceAesthetics
BENEFITS OF MUSCLE FITNESS TRAINING
ISOTONICFREQUENCYINTENSITYTIMEMS2-3 days per week60-80% of 1
RM1-3 sets of 3-8 repsME2 days to every other day20-60% of 1 RM1-5
sets of 9-25 repsGENERAL MF2-3 days a week40-60% of 1RM young
adults
30-50% of 1 RM for adults >50 1-3 sets of 8-12 reps for young
adults
1-3 sets of 10-15 reps for adults >50
HOW MUCH PRE IS ENOUGH?
ANABOLIC STEROIDS
ANABOLIC STEROIDS synthetic reproduction of the male hormone
testosterone that function androgenically to stimulate male
characteristics and anabolically to increase muscle mass, weight,
bone maturation, and virility.
TAKING ANABOLIC STEROIDS IS A DANGEROUS WAY TO BUILD MUSCLE
FITNESS AND IS ILLEGAL
Adverse effects of anabolic steroidsHostile and aggressive
behavior/violent behaviorDepression/mood swingsSleep
disturbancesPersonality changes and apathyAddictionAcne
(face,chest, back, thighs) and oily skinLiver cancer and heart
disease riskIncreased LDL, decreased HDL, high blood pressureLess
aerobic capacityBrittle connective tissue, risk of muscle/bone
injuryPremature stoppage of bone growthImmune system
suppressionAltered glucose toleranceSterilityIncreased death
risk
MALEFEMALEBaldnessDark facial hairBreast enlargementDeepening
voiceTesticular atrophyHair lossProstate enlargementDecreased
breast sizeDecreased sperm countUterine atrophyimpotenceMenstrual
irregularity
Clitoral enlargement
Adverse effects of anabolic steroids
RT WILL MAKE YOU MUSCLE-BOUND
RT CAUSES LOSS OF FLEXIBILITY
WOMEN WILL LOOK MASCULINE IF THEY DO STRENGTH TRAINING
STRENGTH TRAINING MAKES YOU SLOW AND UNCOORDINATEDFALLACIES
ABOUT RESISTANCE TRAINING
NO PAIN, NO GAIN
SORENESS IS DUE TO LACTIC ACID BUILD UP
STRENGTH TRAINING CAN BUILD CARDIOVASCULAR FITNESS
STRENGTH TRAINING IS BENEFICIAL ONLY FOR YOUNG ADULTS
FALLACIES ABOUT RESISTANCE TRAINING
USE PROPER TECHNIQUE
PREFORM LIFTS IN A SLOW, CONTROLLED MANNER
PROVIDE SUFFICIENT TIME TO REST DURING AND BETWEEN WORKOUTS
INLCUDE ALL BODY PARTS AND BALANCE THE STRENGTH OF ANTAGONISTIC
MUSCLE GROUPS
STICK TO A PROGRAM TAILOR-FIT FOR YOUR NEEDS
KEEP RECORDS OF YOUR PROGRESS
GUIDELINE FOR SAFE AND EFFECTIVE RESISTANCE TRAINING
1 REPETITION MAXIMUM (1 RM) for isotonic strengthGRIP STRENGTH
(dynamometer) for isometric strength
FOR MUSCULAR ENDURANCE:
CURL-UP TEST (DYNAMIC)90 DEGREE PUSH UP TEST (DYNAMIC)FLEXED ARM
SUPPORT (STATIC)EVALUATING MUSCULAR FITNESS
MAJOR MUSCLE GROUPS
WARM UP (DYNAMIC)CIRCUIT BODY WEIGHT TRAININGCOOL DOWN (STATIC
STRETCHES)ACTIVITY
