Essentials of Personal Fitness Training

Chapter 14
FLEXIBILITY TRAINING CONCEPTS
Chapter 14 Learning Objectives

• Summarize the importance of flexibility training for clients with

differing health and fitness goals.
• Explain the scientific rationale for flexibility training.
• Apply proper methods for effective stretching exercises in client
exercise programs.
• Execute, instruct, and cue self-myofascial technique, active
stretching, and dynamic stretching exercises using proper and
effective methods.
Introduction to Flexibility Training
Lesson 1
Introduction to Flexibility Training
What is Flexibility?
● Flexibility: The normal extensibility of soft tissues that allows for full range of motion of a joint.
○ Extensibility: Capability to be elongated or stretched.
○ Range of Motion: The degree to which specific joints or body segments can move; often measured in degrees.
○ Mobility: Optimal flexibility and joint range of motion; ability to move freely.
○ Relative Flexibility: The process in which the body seeks the path of least resistance during functional movements.
○ Human Movement System: The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems.

● Factors that influence flexibility:

○ Genetics
○ Myofascial (connective) tissue elasticity
○ Composition of tendons or skin surrounding the joint
○ Joint structure
○ Strength of opposing muscle groups
○ Body composition
○ Sex, age, and activity level
○ Previous injuries or existing medical issues
○ Repetitive movements
Introduction to Flexibility Training
What is Flexibility?
● Flexibility requires extensibility of all soft-tissues.
○ Soft Tissues: Tissue connecting, supporting, and
surrounding bodily structures and organs.
o Multiplaner Flexibility
■ Latissimus dorsi
■ Biceps femoris
■ Gastrocnemius
Human Movement System Review
Lesson 2
Introduction to Flexibility Training
Human Movement System Review
● Kinetic chain
○ Muscular system
○ Skeletal system
○ Nervous system
● Further classification
○ Upper kinetic chain
■ Shoulder, elbow, and wrist
○ Lower kinetic chain
■ Hip, knee, and ankle and foot
Introduction to Flexibility Training
Human Movement System Review
● Postural Distortion Patterns: Predictable patterns of muscle imbalances
○ Can lead to poor static or dynamic posture, improper movement, and possible injury.
○ A lack of structural integrity can result in muscle imbalances, altered force-couple
relationships, and altered osteokinematics and arthrokinematics.
■ Muscle Imbalances: When muscles on each side of a joint have altered length-tension
relationships.
■ Force Couple Relationship: The synergistic action of multiple muscles working together
to produce movement around a joint.
■ Osteokinematics: Movement of a limb that is visible.
■ Arthrokinematics: The description of joint surface movement; consists of three major
types: roll, slide, and spin.
Introduction to Flexibility Training
Muscle Imbalances
● Potential causes of muscle imbalances:
○ Postural distortions

○ Repetitive movement

○ Cumulative trauma

○ Emotional duress

○ Poor training technique

○ Poor bodily control

○ Biased training patterns

Introduction to Flexibility Training
Muscle Imbalances
● Altered Reciprocal Inhibition
○ Overactive agonist = underactive antagonist
○ Ex: For example, an overactive hip flexor
complex (e.g., iliopsoas, rectus femoris, tensor
fascia latae) would decrease neural drive to
the hip extensor complex
● Synergistic Dominance
○ Synergists take over function for a weak or
inhibited prime mover.
○ Ex: Iif the hip flexor complex is overactive, it
leads to altered reciprocal inhibition of the hip
extensor complex, which in turn results in
increased force output of the synergists for hip
extension (hamstring complex) to compensate
for the weakened hip extensors
Introduction to Flexibility Training
Muscle Imbalances
● Osteo- and arthrokinematic dysfunction
o Osteokinematic: Describes how bones and joints move-
flexion, extension, abduction, adduction, or rotation.
o Arthrokinematic: Describes motion of the joint surfaces-
roll, slide, glide or spin.
■ Altered Length-Tension Relationships: When a
muscle’s resting length is too short or too long,
reducing the amount of force it can produce.
● Neuromuscular Efficiency: the ability of the nervous system to
recruit the correct muscles to produce force, reduce force,
and dynamically stabilize the body’s structure in all three
planes of motion.
Introduction to Flexibility Training
Muscle Imbalances
● Muscle Spindles: Sensory receptors sensitive to change in
length of the muscle and the rate of that change.
○ When a muscle is stretched, the muscle spindle records the
change in muscle length and speed (rate) of length change and
sends this information to the central nervous system (CNS).
○ The function of the muscle spindle is to help prevent the muscle
from stretching too far or too fast. This is referred to as stretch
reflex.
Introduction to Flexibility Training
Muscle Imbalances
● Golgi Tendon Organs (GTO): A specialized sensory receptor located at
the point where skeletal muscle fibers insert into the tendons of skeletal
muscle; sensitive to changes in muscular tension and rate of tension
change.
○ When the GTO activates, it sends information to the CNS, causing
the muscle to relax. Prolonged GTO stimulation provides an
inhibitory action to muscle spindles (located within the same
muscle).
○ This neuromuscular reaction is called autogenic inhibition and
occurs when the neural impulses sensing tension are greater than
the impulses causing muscle contraction.
○ The GTO prevents the muscle from being placed under excessive
stress, which could result in injury.
Introduction to Flexibility Training
Scientific Principles of Flexibility
● The Lengthening Reaction: When a muscle is lengthened, a cascade of neurological reactions occur that allows the
muscle to be stretched.
● Steps in the lengthening reaction areas are as follows:
○ The muscle is lengthened (stretched) and the muscle spindles senses the muscle’s length change.
○ The stretch reflex is activated causing the muscle to contract.
○ As the muscle is held at the position for prolonged period, the muscle spindles’ firing frequency decreases
resulting in a relaxation response.
● The lengthening reaction is often seen with static stretching because static stretches are typically held long enough
to override the muscle spindle.
Scientific Rationale for Flexibility Training
Lesson 3
Introduction to Flexibility Training
Scientific Rationale for Flexibility Training
● Pattern Overload: Consistently repeating the same pattern of
motion over long periods of time that can lead to dysfunction or
injury.
○ Ex: Pitching a baseball, long-distance running,
specific occupations.
● Cumulative Injury Cycle: A cycle whereby tissue trauma will
induce inflammation, muscle spasm, adhesions, altered
neuromuscular control, and muscle imbalances.
○ Poor posture and repetitive, overuse movements can
create dysfunction within the connective tissue of the
human body.
Introduction to Flexibility Training
Scientific Rationale for Flexibility Training
● Heightened activity of the CNS and tissue mechanoreceptors and nociceptors (e.g., pain
receptors) in the injured area create, in essence, a type of microspasm or tension.
○ As a result of the microspasm, adhesions may begin to form within the
myofascial tissues (Figure 14-13).
○ These adhesions form a weak, inelastic matrix that decreases normal mobility of
the soft tissue.
○ The result is altered length-tension relationships, altered force-couple
relationships, and joint dysfunction.
○ Left unchecked, these adhesions may begin to form structural changes in the
soft tissue that are evident by Davis’s law.
● Davis’s Law: States that soft-tissue models along the lines of stress.
○ Soft tissue remodels or rebuilds itself with a collagen matrix that forms in a
random fashion and not in the same direction as the muscle fibers.
○ If the myofascia is not stimulated by movement, lengthening, and broadening,
these connective tissue fibers may act as a roadblock, preventing soft tissue
mobility.
○ This creates alterations in normal tissue mobility and causes relative flexibility.
Introduction to Flexibility Training
Flexibility Techniques
● Types of Flexibility Training
o Self-Myofascial techniques
o Static stretching
o Active stretching
o Dynamic stretching
Self-Myofascial Techniques
Lesson 4
Introduction to Flexibility Training
Self-Myofascial Techniques
● Self-Myofascial Techniques: techniques used for
treating and breaking up adhesions of the fascia and
the surrounding muscle tissues.
○ Foam roller
○ Handheld roller
○ Massage ball
Introduction to Flexibility Training
Self-Myofascial Techniques
● Myofascial rolling focuses on the nervous system and fascial system, which may produce a
mechanical response and a neurophysiological response that influences tissue relaxation
and pain in the local and surrounding tissues by activating sensory pathways of the CNS.
○ Fascial System: A web of connecting fibers made of connective tissues that are found
just under the skin.
○ Mechanical Effect: the direct roller compression may relax the local myofascia by
increasing local blood flow and reducing myofascial restriction and adhesions
○ Neurophysiological Effect: the direct roller compression may influence tissue
relaxation and pain in the local and surrounding tissues by stimulating local
mechanoreceptors and pain receptors.
■ These receptors send inhibitory signals to the CNS, triggering a cascade of
tissue relaxation and pain blocking responses that affect the tissues being
compressed by the roller.
● By applying gentle force to an adhesion, aka knot, the elastic muscle fibers are altered from
a bundled position (which causes the adhesion) into a straighter alignment with the
direction of the muscle or fascia.
● The gentle pressure from the implement used will stimulate the GTO and create autogenic
inhibition, decreasing muscle spindle excitation and releasing the tension of the underlying
musculature.
● In other words, gentle pressure similar to a massage helps to release unwanted muscular
tension.
Introduction to Flexibility Training
Self-Myofascial Techniques
● Self-Myofascial Rolling Summary
Introduction to Flexibility Training
Self-Myofascial Techniques

Types of Self-Myofascial Techniques

❑ Calves
❑ Quadriceps
❑ Tensor fascia latae
❑ Latissimus dorsi
❑ Peroneals
❑ Adductors
❑ Piriformis
❑ Hamstring
❑ Lateral thigh
❑ Thoracic spine
Introduction to Flexibility Training
Self-Myofascial Techniques
Introduction to Flexibility Training
Self-Myofascial Techniques
 Static
Stretching
Lesson 5
Introduction to Flexibility Training
Static Stretching
● Static Stretching: The process of passively taking a muscle to the point of tension and holding the stretch for
a minimum of 30 seconds.
● Stretch Tolerance: The ability to experience the physical sensations of stretching to reduce the discomfort felt
at the end range of motion.
● By holding the muscle in a stretched position for a prolonged period, the muscle spindle becomes inhibited
resulting in a relaxation response. This allows the muscle to relax and provides for a better lengthening
reaction (Table 14-5)
Introduction to Flexibility Training
Static Stretches

Types of Static Stretches Types of Static Stretches (cont.)

❑ Gastrocnemius ❑ Static Sternocleidomastoid Stretch
❑ Static Supine Biceps Femoris Stretch ❑ Static 90/90 Hamstring Stretch
❑ Static Standing Adductor Stretch
❑ Static Seated Ball Adductor Stretch
❑ Static Kneeling Hip Flexor Stretch
❑ Static Standing TFL Stretch
❑ Static Ball Latissimus Dorsi Stretch
❑ Static Erector Spinae Stretch
❑ Static Levator Scapulae Stretch
❑ Static Upper Trapezius/Scalene Stretch
❑ Soleus
❑ Static Standing Biceps Femoris Stretch
❑ Static Adductor Magnus Stretch
❑ Static Supine Piriformis Stretch
❑ Static Pectoral Stretch
 Active
Stretching
Lesson 6
Introduction to Flexibility Training
Active Stretching
● Active Stretching: The process of using agonists and synergists to dynamically move the joint into a
ROM.
○ This form of stretching increases motor neuron excitability, creating reciprocal inhibition of the muscle being
stretched.
○ Active stretches are suggested for pre-activity warm-up, such as before sports competition or high-intensity
exercise. If an individual possesses muscle imbalances, active stretching should be performed after
self-myofascial techniques and static stretching for muscles determined as overactive during the
assessment process.
Introduction to Flexibility Training
Active Stretches
Types of Active Stretches
❑ Gastrocnemius
❑ Supine Biceps Femoris Stretch
❑ Adductor Magnus Stretch
❑ Latissimus Dorsi Stretch
❑ Levator Scapulae Stretch
❑ Gastrocnemius
❑ Supine Biceps Femoris Stretch
❑ Soleus
❑ Standing Adductor Stretch
❑ Standing TFL Stretch
❑ Pectoral Stretch
❑ Sternocleidomastoid Stretch
❑ 90/90 Hamstring Stretch
❑ Ball Adductor Stretch
❑ Kneeling Hip Flexor Stretch
❑ Upper Trapezius/Scalene Stretch
 Dynamic
Stretching
and
Controversial
Stretches
Lesson 7
Introduction to Flexibility Training
Dynamic Stretching
● Dynamic Stretching: A type of stretching that uses the force production of a muscle and the body’s
momentum to take a joint through the full available range of motion.
● If an individual does possess muscle imbalances, self-myofascial techniques and static stretching should
precede dynamic stretching for overactive muscles identified during the assessment process.
● It is recommended that the client has good levels of tissue extensibility, core stability, and balance
capabilities before undertaking an aggressive dynamic stretching program.
Introduction to Flexibility Training
Dynamic Stretches
Types of Dynamic Stretches
❑ Prisoner Squat
❑ Tube Walking: Side to Side
❑ Frankenstein
❑ Ball Russian Twist
❑ Jump Rope
❑ Frankenstein
❑ Multiplanar Lunge with Reach
❑ Leg Swings: Front to Back
❑ High Knee
❑ Lunge with Rotation
❑ Leg Swings: Side to Side
❑ Push-Up with Rotation
Introduction to Flexibility Training
Controversial Stretches
● Controversial Stretches: Stretches that have a potential for injury risk.
o Examples
■ Inverted hurdler’s stretch: places high stress on the inside of
the knee (medial collateral ligament) and may cause pain
and stress on the patella (kneecap)
■ Plow: this stretch places high stress on the neck and spine.
■ Shoulder stand: places high stress on the neck, shoulders,
and spine.
■ Straight-leg toe touch: places the vertebrae and the cartilage
discs in the low-back under high stress.
■ Arching quadriceps: places very high stress on the kneecap
and the other tissues on the front of the knee joint.
Chapter 14 Summary

YOU LEARNED

✔ The adaptive potential of the human body is decreased by

limited flexibility, which forces the body to move in an
altered fashion, known as relative flexibility.
✔ Muscle imbalances result from altered reciprocal inhibition,
synergistic dominance, and osteo- and arthrokinematic
dysfunction.
✔ These imbalances can be caused by poor posture, poor
training technique, or previous injury. These muscle
imbalances result in decreased bodily control and possibly
injury.