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Summary Chapter 12
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Chapter 12 from the NSCA. Tip! Just learn the NSCA in English. Translated summaries are not completely reliable. In these summaries you will find easy to read English for every level!
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Summary Flexibility, Body Weightand Stability Ball – minor PT
Book: Chapter 12
Defining Flexibility
Flexibility is the range of motion of a joint or a series of joints. Flexibility is 1 of the 5
basic motor skills:
Dutch: (C.L.U.K.S.)
Coördinatie
Lenigheid
Uithoudingsvermogen
Kracht
Snelheid
English: (C.F.E.F.S.)
Coordination
Flexibility
Endurance
Force
Speed
= Trainable! All of them. All of this is based on Range of Motion of joints. Achieve
(bereiken), levels of flexibility in order to improve movement capabilities. Flexibility
training is also important in injury prevention.
Flexibility training as part of the Total Exercise Program:
Every workout, no matter the time constraints of the client, should be preceded by a
warm-up session. However, when the flexibility training should occur depends on the
nature of the activity that is to take place during the workout.
Advantages/Benefits (voordeel) Flexibility:
Less injured can be a goal. Measure for example by sit and reach.
Flexibility training is important because of the role that flexibility plays in
improving movement performance and reducing the opportunity for injury.
However research has shown that there is no relationship between static flexibility and
dynamic performance. (= refers to static stretching)
Factors affecting/influence flexibility (important when you get older):
Joint Structure (Joint Specific)
Muscle and Connective Tissue
o Flexibility is often limited, regardless and of the amount of training, if the
antagonistic muscles are not relaxed of if there is a lack of coordination
between contraction (agonist) and relaxation (antagonist)
Hyper Laxity (Exceeds normal Range of Motion) = Hyper Mobile – allows the
joints of the body to achieve a ROM that exceeds what is considered normal.
, Age – from the anatomical view, childhood and more specifically the period
before puberty (10-12 years) is the ideal time to start a flexibility program to
maintained.
Sex – females typically having greater flexibility than males.
Temperature >>> hot room > more flexibility > not really okay
o You make further movements than you regular can.
o Micro tears (Provide that we get stronger) > Ruptures. Tears in the
muscle fascia will shortens because you fascia recover by every tear and
getting shorter. Therefore it is important to stretch. You have to prevent
this by stretching. Long stretch will stretch also the fascia besides the
muscles.
Activity Level – The decrease in flexibility in inactive individuals primarily occurs
because connective tissues tend to become less pliable when exposed only to
limited ROMs. A decrease in activity level will typically result in an increase in
precent body fat and a decrease in the pliability (buigzaamheid) of connecting
tissue. Further, an increase in fat deposits around the joints creates obstructions
to ROM.
Resistance Training, a resistance training program emphasizing (benadrukt) high
loads performed through less than full Range of Motion = can decrease
flexibility.
But also:
Pregnant Women = tend to be more flexible
Lifestyle = other environment
Flexibility is influenced by a variety of factors. Some of these factors (joint structure,
age and sex) cannot be influenced by training. However, core temperature during
flexibility training, overall activity level, participation in a well-designed resistance
training program, and stretching on a regular basis can all affect flexibility and can be
positively influenced by the personal trainer.
Elasticity and Plasticity
Elasticity > Goes to first position by loss force.
Plasticity > Stay lengthened by loss force
Stretching to the point of mild discomfort, holding the stretched position
for a period of time, and stretching only when the core temperature has
been elevated will help emphasize plastic stretching.
Muscles > Elasticity > Because this filaments are active and slide back
over each other. Muscles will go back as long as there is
ATP in the body.
Tendons & Ligaments > Plasticity & Elasticity
Elasticity Plasticity
Muscles Tendons
Tendons Ligaments
Ligaments
Adaptations by stretching > holding the control about your muscles because they stay
connected.
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