FLEXIBILITY

Stretching is a vital part of any exercise programme, it is often
the most neglected area in an ETM class. Although flexibility refers
to the possible ROM in a joint or group of joints the most common
factor that affects it, is the inability for the muscle/s around
the joint/s to stretch to their optimal length. For most people
the muscles restrict the joint. Therefore, regular stretching will
eventually lead to a greater ROM at the joint. How will
this affect other areas of an ETM class?

All the muscles that are worked in the MS&E component are
stretched during the flexibility component. Depending on the needs
of your target group these stretches will be maintenance (short
stretches) which are held for approx 10 seconds, and developmental
which are held for 15- 30 seconds.

Maintenance stretches take the muscle back to its’ pre-exercise
length. Muscles which are stabilisers are stretched this way. WHICH
MUSCLES ARE STABILISERS?

WHY ARE THEY STRETCHED THIS WAY?

Developmental stretches, as the name suggests, increases the
length of the muscle. This is a 2 stage stretch, whereby the initial
position of the stretch is made more challenging by deepening the
stretch past its’ normal length. Muscles that will benefit
from devt. Stretching in an ETM class are hamstrings and adductors
as ROM is increased at the joint. Depending on
the needs of your target group other muscles might need developmental
stretching in some circumstances. Which muscle/s might you consider
devt. Stretching for

a. Kyphosis? b Lordosis?

WHY WE STRETCH

• Prevents injury, improved ROM allows greater
  movement.
• Improved efficiency of movements, improved
  movement quality, improved posture, strength increases, ease
  of everyday tasks.
• Increases ROM of joints and muscles, this
  allows for greater speed and power in actions that require it
  i.e. throwing a ball.
• Improves muscular relaxation. Can help psychologically
  in everyday life.
• Decreases muscle soreness, can help in reducing the
  intensity of DOMS. Stretching can help diminish muscular
  soreness and prevent stiffness from occurring.
• Counteracts the effects of muscle hypertrophy(bulking) ,
  if a muscle is shortened and not taken back to its’ full
  normal length bulking will occur and ROM will be decreased.

FACTORS AFFECTING FLEXIBILITY

• EXERCISE.
  A ctive versus Passive.
• HEAT. Increased temperature = increased
  flexibility, warm muscles are more pliable
• AGE. Stiffness in old age. Elasticity is
  lost in muscle. Reduced activity.
• WARMING UP. adequate warm up increases muscle
  temperature and liquefies synovial fluid.
• SEX. Most comparative studies have shown
  that females are more flexible than males, and remain so throughout
  life. During pregnancy, and to a lesser extent during menstruation,
  the hormone relaxin is released into the bloodstream this increases
  flexibility by relaxing the ligaments. Care must be taken with
  pre and post natal clients as overstretching may occur.
• SPECIFICITY. Although specific attention
  is given to those muscles that have been worked during the MSE
  component, ’unused’ muscles should not be neglected.

TYPES OF STRETCHES 

Passive/static stretching . This is the type
of stretching that we will be using in the flexibility component.
It involves the gradual stretching of the muscle and is held without
bouncing for 10- 30 seconds. It can incorporate both short and
developmental stretches. The muscle should be taken to the point
where there is a feeling of stretching, but not discomfort or pain.
As it involves no sudden jerky movements and does not provoke the stretch
reflex as much as ballistic stretching this is the best
type of stretch to use for general stretching.

Active stretches. This type of stretch is also
known as the dynamic stretch , and would be more
commonly associated with preparatory and post aerobic stretching.
Stretches here are gentle and rhythmical, and are gentle repetitions
of the workout moves.

Ballistic stretching. This is more commonly
known as bouncing. The muscle is taken to the end of its range
and then bounced, this causes overstretching. This was a popular
form of stretching in the 70s’, and people will still bounce
their stretches if they’re not advised differently. This
form of stretching has been discarded due to the damage it causes
through stretch reflex.

Propriorceptive Neuromuscular Facilitation, (PNF) stretching. This
is a very successful form of stretching that is commonly seen in
rehabilitation, and one to one training. It involves stretching
after isometric contraction, and using an external resistance i.e.
a training partner.

THE STRETCH REFLEX

This is one of the body’s’ safety devices. It is
designed to prevent muscle damage by overstretching. Muscle fibres
contain sensory nerve endings called muscle spindles,
they are detectors (proprioceptors ), and are stimulated when the
muscle stretches, they send messages about the state of the stretch.
As the stretch reaches a point whereby it might damage the muscle
i.e. tear the fibres the detectors tell the A. N. S. to contract
the muscle. The stretch reflex is proportional to the speed and
force of the stretch, so the faster and more forceful the stretch
more is the likelihood of injury particularly in an untrained muscle.

The stretch reflex is a safety device that can be trained not
to activate so quickly. By stretching the muscle regularly it will
adapt to its’ new level of stretching

POSTURE CONTROL
BY THE STRETCH REFLEX.

The body unconsciously corrects for the force of gravity by contracting
the postural muscles. The stretch reflex is a vital link in this
process as it tells the brain when a muscle is being stretched
as the body sways. The stretch reflex reacts to change in length
of the muscle which is important for postural (tonic) control,
and to change in velocity, which is important for movement (phasic)
control.

GOLGI TENDON ORGANS.

Located near the tendons, they do a similar job in that they
tell the ANS to relax a muscle to protect the tendon/muscle connection
if the load attempted is too heavy. They measure the force of a
contraction.

Spindles & Golgi organs work together to provide smooth movement
and protection if a load is too heavy.