Wellness- Chapter 5 – Flashcards

-"Flexibility is the ability of a joint to move through its normal range of motion (ROM)" -It is a highly adaptable fitness component and responds well when utilized as part of a fitness program -Flexibility is joint specific, meaning that you must work all major joints, not just a few

-Types of Joints: -First Type: Allows considerable movement in multiple directions For example: The neck and shoulder joints -Second Type: Permits restricted or only one-directional motion For example: Joints located between the bodies of the spinal vertebrae elbow, and knee -Third Type: Completely immovable For example: The suture-like seams between the boney plates of the skull -The 9 vertebrae fused into two sections at the base of the spine (sacrum and coccyx)

-Joint Structure: "Cannot be changed" such as joints vary in size, direction, and range of movement -Muscle elasticity and length: Collagen and elastin -The Nervous System: -Stretch receptors: are sense organs in skeletal muscles that initiate a nerve signal to the spinal cord in response to a stretch

-Muscles: Provide movement y contracting -Connective Tissues: Such as elastin and collagen provide support and structure to the joint -Tendons: Connect bones to muscles -Ligaments: Connect bones to bones -Cartilage: Lubricates joints and cushions bones -Soft tissues: Tissues of the human body that provide a myriad of functions and include skin, fat, linings of internal organs and blood vessels, connective tissues, tendons, ligaments, muscle, and nerves

-Joint health throughout life span -Prevention of low-back pain and injuries -Other potential benefits: -Relief of aches and pains -Relief of muscles cramps -Improved body position and strength for sports -Maintenance of good posture and balance -Relaxation

-Frequency: How often to stretch (minimum of 2-3 days per week, ideally up to 5-7 days) -Intensity: How far to stretch (Stretch to the point of slight tension or mild discomfort; and not the point of pain -Time: How long to stretch (Hold each stretch for 15-30 seconds; rest for 30-60 seconds between stretches -Type: Which stretching exercises to perform (static stretching (actively or passively) is the safest type)

-Static stretching: slowly stretching a muscle and holding the stretched position without joint movement -Ballistic stretching: suddenly stretching a muscle through a bouncing or swinging movement (high impact) -Proprioceptive neuromuscular facilitation (PNF): obtaining a greater training effect by applying a steady pressure by one partner and resistance to that pressure by another partner to gradually reach ROM

-Passive stretching: muscles are stretched by force applied by an outside source or resistance -Active stretching: muscles are stretched by a contraction of the opposing muscles by oneself -Safest technique is active static stretching with an occasional passive assist

-Excess Body Fat: hinders normal range of motion (ROM) and restricts bending -Age: With aging, there is a greater loss of elasticity and size of muscles, tendons, and other tissues. Children are much more flexible than adults. -Gender: Women tend to be more flexible than men due to a female hormone (oxytocin) which stimulates the uterine smooth muscle contraction during childbirth -Past Injuries: Healed injuries and scars impair flexibility; once tendons are over-stretched, they do not regain elasticity or full function -Oversized Muscles: Interfere with obtaining full ROM. For instance, body builders lose a degree of their ROM

-More than 85% of Americans experience back pain at some time in their lives -Low-back pain is the second most common ailment in the U.S., headaches being number one -Back pain can result from sudden traumatic injuries, but is more often the result of: -Weak and inflexible muscles -Poor posture -Poor body mechanics during activities

-Provides structural support for the upper body -Surrounds and protects the spinal cord -Supports and transmits body weight -Serves as an attachment site for a large number of muscles, tendons, and ligaments -Allows movement of neck and back in all directions

-The spinal column is made of bones and disks called vertebrae. The spine consists of 33 vertebrae divided into 5 sections as follows: -9 vertebrae at the base of the spine fused into the sacrum and the coccyx (tailbone) -5 lumbar vertebrae in the lower back -12 thoracic vertebrae in the upper back -7 cervical vertebrae in the neck

-Core muscles include those in the abdomen, pelvic floor, sides of the trunk, back, buttocks, hip, and pelvis -Core muscles stabilize the spine and help transfer force between the upper body and lower body -Lack of core muscle fitness can create an unstable spine and stress muscles and joints -Whole body exercises and exercises using free weights or stability balls all build core muscle fitness -There are 29 muscles attaching to the ribs, hips, spinal column, and other bones in the trunk of the body

-Any movement that causes excessive stress -Risk Factors: -Age greater than 34 years -Degenerative diseases -Family or personal history of back trauma -Sedentary lifestyle, overweight -Low job satisfaction, certain occupations -Low socioeconomic status -Smoking -Psychological stress or depression

-Lose weight, stop smoking, and reduce emotional stress -Avoid sitting, standing, or working in the same position for too long -Warm up thoroughly before exercise -Emphasize muscular endurance exercises -Do low-back exercises at least 3 days per week -Apply proper body movement and balance as you sit, walk, sleep, and lift heavy objects

-An exercise program designed to increase flexibility and strengthen the legs, abdomen, and lower back can help prevent low-back pain -Sit with your lower back slightly rounded, knees bent, and feet flat on the floor. -Stand with your weight mainly on your heels, with one or both knees slightly bent. Try to keep your lower back flat by placing one foot on a stool. -Walk with your toes pointed straight ahead. Keep your back flat, head up, and chin in. -To lift, bend at the knees and hips rather than at the waist and lift gradually using your leg muscles.

-Do low-back exercises at least 3 days per week -Emphasize muscular endurance -Do not do full range of motion spine exercises early in the morning -Engage in regular stretching exercises -Be patient and stick with your stretching exercise program