Flexibility Flexibility is determined by the shape of in joints as well as and extensibility of muscles tendons and fascia around the joint ID: 920606
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Slide1
Chapter 10 APF
Flexibility is a measure of the range of motion available at a joint/group of joints
Slide2Flexibility
Flexibility is determined by the shape
of_______,
___________ in joints as well as _________ and extensibility of muscles, tendons, ___________, and fascia around the joint
What limits flexibility?
Damage to
__________
(arthritis, calcium deposits)
Pain that limits
___________
__________
/
immobilization
Poor
__________
/
work related
_____________
postures
Improper exercise- not working
______________________
Slide3What influences flexibility?
________
-
younger people are typically more flexible until adolescence. ____________- females more flexible early on. Possibly due to hormones and _______________ differences.
Slide4Health benefits of flexibility and stretching
May help prevent
_______________
and other orthopedic problems, including back pain.Helps with proper _____________________Helps with _________________________
Improved
______________
performance
Relieves muscle
_____________
Can help prevent trigger points
Slide5How much stretching?
F: at least 3 x week,
__________
is best I: overload- stretch to about _____% beyond the muscle’s normal lengthT: Do at least 3-4 reps of stretching. Hold each stretch at least _____
seconds up to
__________
.
Stretching is specific to the various muscle groups.
DO NOT overstretch- it can create joint laxity.
Stretch when muscles are already
__________
.
Keep good alignment when stretching
Do not stretch to the point of pain
Do not stretch
ballistically
!
Slide6Chapter 11 APF
Training for muscle fitness increases the fitness of the bones, tendons, ligaments, and muscles.
Slide72 components of muscle fitness
Muscular strength: the amount of
___________
produced in a single ____________ effort
Muscular endurance: the capacity to
_____________
to contract a muscle
_______________
Slide8Why do we need strength and endurance?
Increase
_________
capacityDecrease the chance of ___________Prevent ___________________and poor posture
Increase athletic
_____________
Save life and property in an
______________
Slide9How do muscles work?
Muscles are attached to bones by
_________. When a muscle contracts (shortens), it ___________the ________ to which it is attached and creates
_____________
.
Slide10Agonist/Antagonist
Agonist:
____________
that ______________Antagonist: muscles having the____________________ from those that are contracting
Slide11Muscle Fitness Facts
Good muscle fitness (MF) is associated with
____________
of injury in joints. __________ of strength is most important. Both the __________ (prime mover) and ______________ groups must be worked.
Good MF is associated with decreased risk of
______________
because it creates a positive
__________
on the
_________
.
It also contributes to good quality of life as people age. It helps older people with balance, decreased risk of falls, and independent living.
Slide12Progressive Resistive Exercise (PRE)
Progressive Resistive Exercise (PRE) is a component of weight control. Increases in muscle mass take up less space than fat and it
________________
(between ________ per day). PRE helps older adults to retain muscle mass and calorie burning capacity as they age.
Slide13What is PRE?
Exercises done against resistance.
FIT increases as muscle fitness increases.
Done usually in 1-3 sets of 3-25 reps. Set= a group of reps done together followed by rest period.I
_________
exercise: Force is placed against
____________
object. No movement takes place at the joint.
____________
exercise: isotonic concentric contractions performed on machines that keep resistance
__________
through the entire
___________
.
___________
exercise: Resistance is
________
and
___________
.
Muscles shorten (concentric contractions), then lengthen (eccentric contractions).
Plyomeric
: Done for
__________
-
fast contraction after a small
prestretch
of the muscle: jumping, hopping, etc..
Slide14PRE EQUIPMENT
Free weights
: not attached to a machineMachine weightsCalisthenics: Sit-ups, push-ups, pull-ups, therabands…
Slide15PRINCIPLES OF FITNESS
Progression:
Start
_______ with _______ resistanceSpecificity: Work out the muscles needed for activity.
Diminishing returns:
Do
_______
sets for optimal
____________
.
Most functional capacity is earned in the first set. More sets=better sports performance but not necessarily better health.
Rest and recovery:
You’ll get stronger more quickly if you do not work the same muscle groups each day. Rotate exercises so that it gives muscles a
__________
.
Slide16It is easier to maintain fitness than it is to attain it!
Slide17Resistance training information
Circuit resistance training is great for building muscular endurance AND cardio endurance.
High reps/low resistance programs are best for slimming. No spot reducing is ever achieved, but more calories are burned overall. If one is interested in more weight loss, they will need to work on cardio as well.
Want to increase girth? Use strength training.
Slide18GUIDELINES FOR SAFE TRAINING
Use good form and move through the entire ROM
Start with lighter weights and progress gradually
Breathe!Get enough rest and alternate muscle groups when training every dayBalance agonists and antagonistsCustomize your training to your needs
Keep records of your progress
Slide19Steroids
Anabolic steroids are synthetic (fake) reproductions of the male hormone testosterone. They are used medically in small doses to treat diseases in which people tend to waste away. When taken to increase performance, the dose is 20-100 times larger than the medically accepted dose.
Slide20Steroid Dangers
They will increase strength but also have many side effects.
Increase in muscle injury due to weak connective tissue
Violent behaviorHepatitis/HIV riskKidney problemsSlow healing of injuriesAvulsion fractures
Slide21ANDROSTENEDIONE
Supposedly increases testosterone. There is no increase found unless huge doses are taken. Even then, there have been no documented cases of performance and strength benefits achieved.
Side effects:
Altered hormones and lipidsIncreased risk of heart disease Cancer and prostate problems
Slide22Human Growth Hormone
This increases bone size, not muscle.
Sometimes used along with steroids-Very dangerous!
Risks:Heart diseaseBone deformityPremature bone closure
Decreased sexual desire/impotence
Slide23CREATINE
Supplies energy for muscle contraction/is stored in muscle tissue. Theory states that creatine will allow for faster recovery from vigorous exercise. No data supports this.
Some association with dehydration and heat illness. Long term risks are unknown