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Benefits of Flexibility (6)
Decrease lower back injury Decrease in musculoskeletal injury enhance performance in certain sports improved posture more efficient body movement decreased muscular tension TERM 2
Types of Flexibility (2)
DEFINITION 2 Static-does not require voluntary muscle activity Dynamic-requires voluntary muscular actions TERM 3
Elasticity
DEFINITION 3 ability to return to original resting length after a passive stretch TERM 4
Plasticity
DEFINITION 4 Ability to form a new and greater length after passive stretch TERM 5
Static Stretch
DEFINITION 5 slow and constant with 30 second end position hold does not elicit stretch reflex easy to learn and less change of injury
Ballistic Stretch
involves active muscular effort and uses and bouncing- type movement where end position is not held often used in pre-exercise warm-up TERM 7
Active Stretch
DEFINITION 7 the person stretching supplies the force TERM 8
Passive Stretch
DEFINITION 8 a partner or stretching machine supplies the force TERM 9
Factors that Affect Flexibility
DEFINITION 9 joint structure age muscle bulk gender activity level connective tissue disease processes soft tissue TERM 10
Arthritis
DEFINITION 10 inflammation of a joint
Obese
too much adipose tissue TERM 17
Over-Fat
DEFINITION 17 too much excessive body fat TERM 18
essential fat
DEFINITION 18 needed fat for daily life processes; 8-12% female, 2-3.5% male TERM 19
Recommended Fat Levels
DEFINITION 19 Males - 12 to 18% Females - 16 to 25% TERM 20
Android Obesity
DEFINITION 20 most common in males centrally stored body fat apple shape worst kind, closer to heart
Gynoid Obesity
most common in females peripherally stored body fat pear shape further from heart TERM 22
Ways to Measure Body Fat Percentage (4)
DEFINITION 22 Hydrostatic Weighing Bod Pod Bioelectrical Impedance Skinfold Methods TERM 23
Girth Measurement Techniques (3)
DEFINITION 23 Waist to Hip Ratio Height-Weight Chart BMI
