Flexibility
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Flexibility is a component of physical fitness. Developing and maintaining
it are important parts of a fitness program. Good flexibility
can help a person accomplish such physical tasks as lifting,
loading, climbing, parachuting, running, and rappelling with greater
efficiency and less risk of injury.
Flexibility refers to the range of movement of a joint.
Flexibility is the range of
movement of a joint or series of joints and their associated muscles.
It involves the ability to move a part of the body through the
full range of motion allowed by normal, disease-free joints.
No one test can measure total-body
flexibility. However, field tests can be used to assess flexibility
in the hamstring and low-back areas. These areas are commonly
susceptible to injury due, in part, to loss of flexibility. A
simple toe-touch test can be used. people should stand with
their legs straight and feet together and bend forward slowly
at the waist. A person who cannot touch his toes without bouncing
or bobbing needs work to improve his flexibility in the muscle
groups stretched by this test. The unit's Master Fitness Trainer
can help him design a stretching program to improve his flexibility.
Stretching during the warm-up
and cool-down helps people maintain overall flexibility. Stretching
should not be painful, but it should cause some discomfort because
the muscles are being stretched beyond their normal length. Because
people differ somewhat anatomically, comparing one person's flexibility
with another's should not be done. People with poor flexibility
who try to stretch as far as others may injure themselves.
Stretching Techniques
Using good stretching techniques
can improve flexibility. There are four commonly recognized categories
of stretching techniques: static, passive, proprioceptive neuromuscular
facilitation (PNF), and ballistic. These are described here and
shown later in this chapter.
The four categories of stretching techniques are static, passive, proprioceptive neuromuscular facilitation (PNF), and ballistic.
STATIC STRETCHING
Static stretching involves
the gradual lengthening of muscles and tendons as a body part
moves around a joint. It is a safe and effective method for improving
flexibility. The person assumes each stretching position slowly
until he feels tension or tightness. This lengthens the muscles
without causing a reflex contraction in the stretched muscles.
He should hold each stretch for ten seconds or longer. This lets
the lengthened muscles adjust to the stretch without causing injury.
The longer a stretch is held,
the easier it is for the muscle to adapt to that length. Static
stretching should not be painful. The person should feel slight
discomfort, but no pain. When pain results from stretching, it
is a signal that he is stretching a muscle or tendon too much
and may be causing damage.
PASSIVE STRETCHING
Passive stretching involves
the person's use of a partner or equipment, such as a towel,
pole, or rubber tubing, to help him stretch. This produces a safe
stretch through a range of motion he could not achieve without
help. He should talk with his partner to ensure that each muscle
is stretched safely through the entire range of motion.
PNF STRETCHING
PNF stretching uses the neuromuscular
patterns of each muscle group to help improve flexibility. The
person performs a series of intense contractions and relaxations
using a partner or equipment to help him stretch. The PNF technique
allows for greater muscle relaxation following each contraction
and increases the person's ability to stretch through a greater
range of motion.
BALLISTIC STRETCHING
Ballistic, or dynamic, stretching
involves movements such as bouncing or bobbing to attain a greater
range of motion and stretch. Although this method may improve
flexibility, it often forces a muscle to stretch too far and may
result in an injury. Individuals and units should not use ballistic
stretching.
FITT Factors
Commanders should include
stretching exercises in all physical fitness programs.
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The following FITT factors apply when developing a flexibility program.
Frequency: Do flexibility
exercises daily. Do them during the warm-up to help prepare the
muscles for vigorous activity and to help reduce injury. Do them
during the cool-down to help maintain flexibility.
Intensity: Stretch a muscle
beyond its normal length to the point of tension or slight discomfort,
not pain.
Time: Hold stretches for 10
to 15 seconds for warming up and cooling down and for 30 seconds
or longer to improve flexibility.
Type: Use static stretches,
assumed slowly and gradually, as well as passive stretching and/or
PNF stretching. |
Warm-Up and Cool-Down
The warm-up and cool-down
are very important parts of a physical training session, and stretching
exercises should be a major part of both.
THE WARM-UP
Before beginning any vigorous
physical activity, one should prepare the body for exercise. The
warm-up increases the flow of blood to the muscles and
tendons, thus helping reduce the risk of injury. It also increases
the joint's range of motion and positively affects the speed of
muscular contraction.
The warm-up warms the muscles, increasing the flow of blood and reducing the risk of injury.
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A recommended sequence of warm-up activities follows. people should do these for five
to seven minutes before vigorous exercise.
Slow jogging-in-place or walking
for one to two minutes. This causes a gradual increase in the
heart rate, blood pressure, circulation, and increases the temperature
of the active muscles.
Slow joint rotation exercises
(for example, arm circles, knee/ankle rotations) to gradually
increase the joint's range of motion. Work each major joint for
5 to 10 seconds.
Slow, static stretching of
the muscles to be used during the upcoming activity. This will
"loosen up" muscles and tendons so they can achieve
greater ranges of motion with less risk of injury. Hold each stretch
position for 10 to 15 seconds, and do not bounce or bob.
Calisthenic exercise, to increase the intensity level before the activity
or conditioning period.
Slowly mimic the activities
to be performed. For example, lift a lighter weight to warm-up
before lifting a heavier one. This helps prepare the neuromuscular
pathways.
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THE COOL-DOWN
The cool-down helps
the solider taper off gradually before stopping completely.
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The following information explains the importance of cooling down and how to do it correctly.
Do not stop suddenly after
vigorous exercise, as this can be very dangerous. Gradually bring
the body back to its resting state by slowly decreasing the intensity
of the activity. After running, for example, one should walk for
one to two minutes. Stopping exercise suddenly can cause blood
to pool in the muscles, thereby reducing blood flow to the heart
and brain. This may cause fainting or abnormal rhythms in the
heart which could lead to serious complications.
Repeat the stretches done
in the warm-up to help ease muscle tension and any immediate feeling
of muscle soreness. Be careful not to overstretch. The muscles
are warm from activity and can possibly be overstretched to the
point of injury.
Hold stretches 30 seconds
or more during the cool-down to improve flexibility. Use partner-assisted
or PNF techniques, if possible.
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