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Introduction to Exercise Science for Fitness Professionals: Chapter 5: Flexibility Training Principles

Introduction to Exercise Science for Fitness Professionals
Chapter 5: Flexibility Training Principles
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table of contents
  1. Cover
  2. Title Page
  3. Copyright
  4. Table Of Contents
  5. Attribution and OER Revision Statement
  6. Chapter 1: Body Systems Review
    1. The Cardiovascular System
    2. The Nervous System
    3. Reflexes
    4. The Skeletal System
    5. Divisions of the Skeletal System
    6. Skeletal Muscle
    7. Divisions of the Skeletal Muscles
    8. Describing Motion and Movements
    9. Identify Anatomical Locations
  7. Chapter 2: Biomechanics and Human Movement
    1. The Basics of Biomechanics
    2. Inertia and Momentum
    3. Force
    4. Doing Work
    5. Body Levers
    6. Nervous System Control of Muscle Tension
    7. Muscle Tissue and Motion
  8. Chapter 3: Exercise Metabolism
    1. Introduction to Bioenergetics and Metabolism
    2. Overview of Metabolic Reactions
    3. Metabolic States of the Body
    4. The Cardiorespiratory System and Energy Production
    5. ATP in Living Systems
    6. Types of Muscle Fibers
    7. Exercise and Muscle Performance
    8. Nutrition, Performance, and Recovery
    9. Carbohydrate Metabolism
    10. Protein Metabolism
    11. Lipid Metabolism
  9. Chapter 4: Fitness Principles
    1. What are Physical Activity and Exercise?
    2. The Physical Activity Guidelines for Americans
    3. Components of Health-Related Fitness
    4. Principles of Adaptation and Stress
    5. FITT Principle
    6. Rest, Recovery, and Periodization
    7. Reversibility
    8. Training Volume
    9. Individual Differences
    10. Creating a Successful Fitness Plan
    11. Additional Safety Concerns
    12. Test Your Knowledge
  10. Chapter 5: Flexibility Training Principles
    1. What is Flexibility?
    2. Benefits of Flexibility and Stretching
    3. Improving Range of Motion
    4. Improving Flexibility
    5. Creating an Effective Stretching Program
    6. Assessing Your Flexibility
    7. Test Your Knowledge
  11. Chapter 6: Cardiorespiratory Training Principles
    1. What are the Cardiovascular and Respiratory Systems?
    2. Introduction: The Cardiovascular System
    3. Introduction: The Respiratory System
    4. The Process of Breathing and Respiratory Function
    5. Modifications to Breathing
    6. Changes in the CR System
    7. Measuring Heart Rate
    8. Measuring Intensity
    9. Cardiorespiratory Fitness Assessment
    10. Test Your Knowledge
  12. Chapter 7: Core and Balance Training Principles
    1. Lumbar Spine
    2. Abdomen
    3. The Pelvic Girdle
    4. Creating Movement at the Hip
    5. Balance
    6. Center of Gravity
    7. Supporting the Body
    8. Friction in Joints
    9. Human Stability
    10. Guidelines for Core and Balance Training
  13. Chapter 8: Plyometrics, Speed, Agility, and Quickness Training Principles
    1. Plyometric Exercises
    2. Variables of Plyometric Training
    3. Progressing a Plyometric Program
    4. Speed, Agility, and Quickness
    5. Speed
    6. Agility
    7. Quickness
  14. Chapter 9: Resistance Training Principles
    1. Resistance Exercise Programming
    2. Exercise Order
    3. Types of Resistance Training
    4. Basics of Form during Resistance Training
    5. Resistance Training Systems
    6. Resistance Training Conclusion
    7. Test Your Knowledge
  15. References
  16. Glossary
  17. MARC Record

V

Chapter 5: Flexibility Training Principles

Objectives

  1. Define flexibility
  2. Examine the benefits of flexibility
  3. Identify ways to increase flexibility
  4. Create an effective stretching program
  5. Assess your own flexibility

Terminology

  • Static Flexibility: the outermost limit of a stretched muscle measured while holding a stretch in place. This can also refer to a technique used to improve the outermost limit of a stretched muscle performed by holding stretches for 15-60 seconds.
  • Dynamic Flexibility: the relative degree of ease a muscle can move through a normal range of motion. The can also refer to a technique used to improve static flexibility and ease of motion done by performing exaggerated movements.
  • Elasticity: the ability of the muscle to return to its resting length after being stretched.
  • Plasticity: the tendency of a muscle to assume a greater length after stretching.
  • Proprioceptors: sensors within muscles that send feedback to the central nervous system conveying muscular length and tension. The two primary sensors related to flexibility are Golgi Tendon Organs (GTO’s) and muscle spindles.
  • Joint Structure: the fixed arrangement of a joint that is a determining factor for range of motion. An example would be ball-in-socket joint or modified hinge joint.
  • Myotatic Reflex: a reflexive stimulus of the muscle to contract as a muscle is being stretched.
  • Reciprocal Inhibition: the principle that when one muscle is stimulated to contract the opposing muscle is will relax.
  • Autogenic Inhibition: an inhibitory reflex that allows one sensor in the muscle to override the signals of another sensor. Also called the inverse myotatic reflex.
  • Active stretching: a mode for stretching that is unassisted or involves no internal stimulus.
  • Passive stretching: a mode for stretching that uses an external source such as a partner or gravity to assist in the movements.
  • Ballistic stretching: a technique used to improve range of motion performed by gently bouncing back and forth to stretch and relax the muscle.
  • Proprioceptive Neuromuscular Facilitation (PNF): a technique used to improve range of motion performed by a sequence of stretching and contracting muscles. These sequences target the neuromuscular structures to facilitate relaxation of reflexive activity.

Annotate

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What is Flexibility?
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Kinesiology, Nutrition, and Fitness

Copyright © 2021

                                by Amanda Shelton

            Introduction to Exercise Science for Fitness Professionals by Amanda Shelton is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.
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