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Science of Flexibility

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Описание

Contents

Preface xi

Acknowledgments xii

Credits xiii

Chapter 1 A Modern Overview of Flexibility and Stretching 1

Historical Overview 1 Defining Flexibility 2

The Differences Among Flexibility, Hypermobility, and Joint Laxity 2

The Nature of Flexibility 2

The Flexibility Training Program 3

The Benefits of a Flexibility Training Program 4

Summary 9

Chapter 2 Osteology and Arthrology 11

Classifications of Study 11

Classification of Joints and Their Influence on Motion 11

Types of Motion 12

Bone Growth and Flexibility 15

Close-Packed Position and Flexibility 15

Summary 15

Chapter 3 Contractile Components of Muscle:

Limiting Factors of Flexibility 17

A General Overview of Muscles 17

Composition of Myofibrils and Their Constituents 17

Regions of the Sarcomere 18 Ultrastructure of the Thin Filament: Actin 20 Ultrastructure of the Thick Filament: Myosin 20 Ultrastructure of the Connecting or Gap Filament: Titin 21 Sarcomere Structural Bridges 25

The Sarcomere's Principal Structures: A Working Model 27

The Sarcotubular System 28

Theory of Contraction 28

Theory of Muscular Relaxation 30

Theory of Muscular Elongation 31

Sliding Filament Theory 31

Other Limitations to Range of Motion 32

The Mechanism of Passive Stretch on Myofibrillogenesis 36

Proposed Methods of Modulating Gene Expression via Stretching 37

Summary 38

Chapter 4 Connective Tissue: A Limiting Factor of Flexibility 39

Collagen 39 Elastic Tissue 48

The Relationship Between Collagen and Elastic Fibers 50 Structures Composed of Connective Tissue 50 Effects of Immobilization on Connective Tissue 54 Metabolic and Nutritional Influences on Connective Tissue 55 Summary 58

Chapter 5 Mechanical and Dynamic Properties of Soft Tissues 59

Terminology 59 Soft Tissues 66 Muscle 70 Vascular Tissue 74 Peripheral Nerves 77

Factors Affecting the Mechanical Properties of Connective Tissues and Muscles 82

The Need for Additional Research 82 Summary 82

Chapter 6 The Neurophysiology of Flexibility:

Neural Anatomy and Neural Physiology 85

Structural Foundation: Cellular Neuroanatomy 85

Nerve Electrical Potential 87

Sensory Receptors Related to Stretching 89

Reflexes and Other Spinal Neural Circuits 95 Plasticity of the Spinal Cord Neural Circuits 99 Neurological and Other Factors of Flexibility Training 102 Speculations for the Future 104 Summary 104

Hypermobility of the Joint 105

Terminology 105

Assessment of Joint Hypermobility 106 Determining Factors of Hypermobility 107 Consequences of Hypermobility 108 General Management of Hypermobility 108 Inherited Syndromes 109

Research Perspectives in Heritable Disorders of Connective Tissue 109 Contortionism 110 Summary 112

Relaxation 113

Defining Relaxation 113 Measuring Relaxation 114

Methodologies of Facilitating Muscular Relaxation 114 Summary 126

Muscular Soreness: Etiology and Consequences 127

The Damaged or Torn Muscle Hypothesis 127 The Damaged Connective Tissue Hypothesis 129

The Hypothesis of Metabolic Accumulation or Osmotic Pressure and Swelling 129

The Lactic Acid Hypothesis 131

The Hypothesis of Localized Spasm of Motor Units 131

Predisposing Factors of Delayed Muscle Soreness 132

Trauma and Overload Injury to the Musculature and Connective Tissues 133

Medical Management of Acute Soft Tissue Injuries 134

Effects of Mechanical Stress on Elasticity and Strength of Collagen in Scar Tissue 135

Summary 137

Special Factors in Flexibility 139

Children and Flexibility Development 139 Gender Differences in Flexibility 142 Body Build and Flexibility 145

Racial Differences in Flexibility 146 Dominant Laterality and Flexibility 148 Warming Up and Cooling Down 149 Strength Training and Flexibility 151 Circadian Variations in Flexibility 152 Summary 158

Social Facilitation and Psychology in Developing Flexibility 159

Effects of an Audience on Developing Flexibility Through Stretching 159 Theoretical Aspects of Mental Training 161 Cybernetic Stretch 161 Psychosomatic Factors 162

Psychology of Compliance in Preventive and Rehabilitative Programs 162 Summary 164

Chapter 12 Stretching Concepts 165

Homeostasis 165 The Overstretching Principle 165 Retention of Flexibility 166 Requisite Knowledge for Stretching 166 Joint Flexibility Limitations 166 Other Principles of Stretching 167 Summary 171

Chapter 13 Types and Varieties of Stretching 173

Traditional Classifications of Stretching 173 Additional Classifications 176 Proprioceptive Neuromuscular Facilitation 180 Other Stretching Techniques 190 Traction 192

Nontraditional Stretching Devices 194 Summary 196

Chapter 14 Mobilization, Joint Play, Manipulation, and Chiropractic Adjustment 197

Mobilization 197 Joint Play 199 Manipulation 199 Thrust Techniques 201

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