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Instant download pdf Principles and Labs for Fitness and Wellness 12th Edition Hoeger Solutions Manual full chapter
Instant download pdf Principles and Labs for Fitness and Wellness 12th Edition Hoeger Solutions Manual full chapter
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Instructor's Manual1 for
Principles & Labs for Fitness & Wellness 12e
Chapter 8 – Muscular Flexibility
Objectives
CengageBrain
Check your understanding of the chapter contents by logging on to www.cengagebrain.com and
accessing the pre-test, personalized learning plan, and post-test for this chapter. See the
preface for more information.
I. INTRODUCTION
A. Repetitive movement through regular/structured exercise; such as with running,
cycling, or aerobics; without proper stretching, also causes muscles and ligaments to
tighten
B. Flexibility refers to the achievable range of motion at a joint or group of joints without
causing injury.
C. Benefits of Good Flexibility
1. Enhancing quality of life
a. Promotes healthy muscles and joints, enhancing freedom of movement in sports,
recreational activities, and activities of daily living
8-1
b. Too much flexibility may increase injury rate, including joint dislocation and
subluxation.
2. Preventing low-back and other spinal column problems
3. Improving personal appearance and self-image
a. Improving and maintaining good postural alignment
b. Promoting proper and graceful body movement
4. Helping to develop and maintain motor skills throughout life
5. Treating dysmenorrhea, stress, and knots in muscle and fascia
6. Helpful in warm-up and cool-down routines before and after more vigorous aerobic
or strength-training exercises
D. Flexibility in Older Adults — Critical
1. Decreased flexibility
a. causes older adults to lose mobility for simple daily tasks.
b. causes older adults to lose range of motion to look over their shoulders to switch
lanes or parallel park, increasing the risk for automobile accidents.
c. hampers physical activity and exercise
d. is a risk factor for falls and subsequent injury.
8-2
3. protects against misalignment-related pains and aches.
4. prevents falls.
5. enhances overall sense of well-being.
B. Poor posture
1. A risk factor for musculoskeletal problems of the neck, shoulders, and lower back
2. Faulty posture and weak and inelastic muscles are a leading cause of chronic low-
back problems.
a. Figure 8.7 shows proper body mechanics and a series of corrective and
preventive exercises.
C. Posture tests are used to
1. detect deviations from normal body alignment.
2. prescribe corrective exercises or procedures.
D. Posture analysis is best done early in life.
E. Posture analysis usually requires instruments and a trained observer.
1. A posture rating chart, such as that in Lab 8B, provides simple guidelines for
evaluating posture.
2. Table 8.6 contains the various categories as determined by the final posture score.
8-3
i. More pain
ii. Need a second person to assist
iii. Need more time to conduct each session
C. Physiological Response to Stretching
1. Two sensory organs, proprioceptors, protect muscles from injury.
2. Muscle spindles
i. are located within the belly of the muscle.
ii. detect length and change in length of nearby muscle fibers.
iii. send a message for the muscle to contract if stretched too fast(stretch reflex).
iv. operate with many normal actions but are extenuated with ballistic
movements.
3. Golgi Tendon organs are located in the tendon of muscles.
i. Excessive tension through a muscle activates reflex relaxation of the muscle
fibers, as experienced with PNF.
ii. This can increase joint range of motion.
D. Intensity (Figure 8.4)
1. The degree of stretch should be to only a point of mild discomfort or tightness at the
end of the range of motion.
2. The muscle should be relaxed as much as possible along with relatively slow
stretching movements.
E. Repetitions (Figure 8.4)
1. Duration of about 10 minutes
2. Each exercise should be done 2-4 or more times.
3. The goal is to adjust duration and repetitions to achieve total stretch time of 60
seconds.
4. Hold the final position each time for 10 to 30 seconds.
5. Older adults may benefit by final stretch hold time of 30-60 seconds.
F. Frequency of Exercise (Figure 8.4)
1. In the early stages of a flexibility program, the stretches should be done a minimum
of 2 or 3 days per week, but ideally 5-7 times each week.
2. After 6-8 weeks of training, flexibility can be maintained with only 2-3 sessions each
week.
8-4
3. Figure 8.5 illustrates exercises that are contraindicated (not recommended because
they may cause injury).
a. Reasons are given why each is contraindicated.
b. Safe alternatives are suggested.
8-5
a. Aerobic exercise, muscular flexibility, and muscular strength-endurance training
can include specific exercises that strengthen the spine-stabilizing muscles.
b. Aerobic exercise helps decrease body fat and psychological stress.
c. Regular stretching exercises can help the hip and trunk go through a functional
range of motion.
d. Muscular endurance of the muscles that support the spine is more important
than absolute strength, because these muscles perform their work during the
course of an entire day.
e. Several exercises for preventing and rehabilitating the backache syndrome are
given.
8. Yoga (Iyegar) has been found to enhance flexibility and relieve chronic low-back
pain.
9. Stress management
a. Excessive stress causes muscles to contract.
b. Chronic stress also increases the release of hormones that have been linked to
muscle and tendon injuries.
c. Stress causes people to forget proper body mechanics.
d. Proper stress management (see Chapter 10) should be a part of your
comprehensive back-care program.
10. Personal Flexibility and Low-Back Conditioning Program
a. Lab 8C helps you develop flexibility and low-back conditioning programs.
Laboratories
Classroom Activities
3. Class Diversity
• Ask the students to show extreme flexion or extension of selected joints.
• Have them compare the results.
• Ask why there is a difference.
• Then introduce the factors affecting flexibility, relating back to particular students as
examples.
5. Partner Stretches
8-6
• Paired students go through a choreographed routine of partner-assisted stretching
exercises.
• Include proprioceptive neuromuscular facilitation stretches in the routine.
• Explain flexibility and strength principles throughout the session.
• Make the routine short enough so assignments can be reversed.
6. Stretching Routines
• Assign groups to demonstrate stretching routines for the class. The assignment may
include a specific flexibility focus (sport, activity, rehabilitation, etc.).
• Encourage creativity of the leaders in preparation and active participation of the
followers during the presentations.
8. Sports Stretching
• Assign each group a sport to investigate.
• Use student, internet, or guest expertise to assist in identifying unique flexibility
routines (or exercises) for that sport.
• Ask groups to demonstrate the sport-specific flexibility exercises.
• One student can explain as another performs the movement.
9. Safe Calisthenics
• Assign each group an unsafe callisthenic or ask them to brainstorm one commonly
performed.
• Group work should then be focused on how to make it “safer.”
• Have the groups demonstrate their process to the whole class, including whether the
“safe” version is recommended.
Teaching Strategies
1. Cartoons
• Use popular cartoons to illustrate flexibility problems that many Americans face.
8-7
3. Flexible Audio-Visuals
• Have a leader demonstrate (or lead the class through) flexibility exercises.
• Show some rhythmic gymnastics competition routines from the Olympics.
• Illustrate poor flexibility with photographs of individuals in poor body positions.
• Depict various athletic competitions. Discuss how athletics can increase or decrease
flexibility.
• Depict various daily life events. Discuss how life patterns can increase or decrease
flexibility.
6. Testimonials
• Bring in a very flexible person to show what is possible.
• Have another guest relate the life difficulties encountered because of low flexibility.
8-8
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“That’s just my darned luck;” at the same time polishing the butt of
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gray eye twinkling like a star before rain, with mingled humor and
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Lank Forbes claimed the horse and accoutrements of Steve as the
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demurrer was taken to this by Milt Moody, who had done the
agreeable to Dutch John, and the drivers put in a mild remonstrance
on their own behalf, on the naval principle that all ships in sight share
in the prize captured. They claimed that their “schooners,” were
entitled to be represented by the “steersmen.” The subject afforded
infinite merriment to the party at every camp. At last a Judge was
elected, a jury was empannelled, and the attorneys harangued the
judicial packers. The verdict was that Lank should remain seized and
possessed of the property taken from the enemy, upon payment of
$20 to each of the teamsters, and $30 to Milt, and thereupon the
court adjourned. The travellers reached Salt Lake City in safety.
CHAPTER XI.
THE ROBBERY OF PEABODY & CALDWELL’S
COACH.