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let me know when you get done going over the materials and then I will send quiz Complete the quiz on the assigned readings (Chapter 5) for the week. The quiz contains 20 multiple-choice and true/false questions. You will have 60 minutes to complete the quiz and it must be taken in one sitting.This quiz consists of 20 questions and is worth 3% of your course grade.I will give you an hour to go over the notes then an hour for the quiz FlexibilityActivityDue DateFormatGrading PercentExperiencing Flexibility TrainingDay 3(1stPost)Discussion4Case Study: Mrs. SmithDay 3(1stPost)Discussion4Week 4 QuizDay 6Quiz3Learning OutcomesThis week students will:Examine the meaning of flexibility and its relationship to fitness and overall wellness.
Appraise the factors affecting flexibility and the benefits of a flexibility program.
Examine behaviors that negatively impact flexibility.
Assess an individual’s flexibility in the form of a case study.
Develop flexibility exercises to increase wellness and to prevent injuries.
IntroductionWeek 4 focuses on the component of flexibility. A flexibility program is a crucial aspect of fitness and wellness. This week, you will assess the factors affecting flexibility and evaluate types of stretching. In addition, you will study common stretches and develop flexibility exercises for a client via a case study. Finally, you will learn how injuries and neck and back pain can be prevented.Week 4 Twitter Feed 1Week 4 Twitter Feed 2Required ResourcesTextPowers, S. K., & Dodd, S. L. (2017). Total fitness and wellness: The MasteringHealth edition (7th ed.). Retrieved from https://redshelf.com/Chapter 5: Improving Flexibility
ArticlesBehm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: A systematic review. Applied Physiology, Nutrition and Metabolism, 41(1), 1-11. https://doi.org/10.1139/apnm-2015-0235The full-text version of this article is available through the EBSCOhost database in the Ashford University Library. This study assessed the impacts of static stretching, proprioceptive neuromuscular facilitation, and dynamic stretching on performance, range of motion, and the prevention of injuries. This article will assist you in completing the Case Study: Mrs. Smith discussion this week.
Choi, S. D., Rajendran, S., & Ahn, K. (2017). Stretch & flex programs: Effects on the reduction of musculoskeletal disorders & injuries. Professional Safety, 62(5), 38-43. Retrieved from http://www.asse.org/professional-safety/The full-text version of this article is available through the EBSCOhost database in the Ashford University Library. This study assessed the impact of a flexibility program on worker’s safety and health and will assist you in completing the Case Study: Mrs. Smith discussion this week.
Mayo Clinic. (2017, February 21). Stretching: Focus on flexibility. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitne…This article covers the benefits and essentials for stretching and will help you in completing this week’s Experiencing Flexibility Training and Case Study: Mrs. Smith discussions.Accessibility Statement does not exist.Privacy Policy
Millar, A. L. (2016, October 7). Improving your flexibility and balance. Retrieved from http://www.acsm.org/public-information/articles/20…This article covers recommendations on improving flexibility and balance and will help you with the Experiencing Flexibility Training and Case Study: Mrs. Smith discussions this week.Accessibility Statement does not exist.Privacy Policy
Recommended ResourcesArticleZou, L., Wang, C., Tian, Z., Wang, H., & Shu, Y. (2017). Effect of Yang-Style Tai Chi on gait parameters and musculoskeletal flexibility in healthy Chinese older women. Sports, 5(3). https://doi.org/10.3390/sports5030052The full-text version of this article is available through the ProQuest database in the Ashford University Library. This study assessed the effect of Yang-style Tai Chi on gait and flexibility in elderly, healthy adults and may assist you in completing the Case Study: Mrs. Smith discussion this week.
MultimediaYoga With Adriene (2017, June 18). Yoga for neck and shoulder relief – Yoga With Adriene [Video file]. Retrieved from This video demonstrates a short yoga session, specifically focusing on neck and shoulder relief and may assist you in your Experiencing Flexibility Training discussion and Resistance Training Case Study assignment this week. This video has closed captioning and a transcript.Accessibility StatementPrivacy Policy
Welcome to Week 4:Flexibility Week 4 Overview:AssignmentDue DateFormatGrading PercentExperiencing Flexibility TrainingDay 3(1stPost)Discussion4Case Study: Mrs. SmithDay 3(1stPost)Discussion4Week 4 Quiz Day 6Quiz3Learning Objectives for Week 4:This week you will: Examine the meaning of flexibility and its relationship to fitness and overall wellness.
Appraise the factors affecting flexibility and the benefits of a flexibility program.
Examine behaviors that negatively impact flexibility.
Assess an individual’s flexibility in the form of a case study.
Develop flexibility exercises to increase wellness and to prevent injuries.
Week 3 ReviewLast week, we examined the relationship between muscular strength and endurance training and wellness. You nicely demonstrated some resistance training exercises for the upper and lower body, as well as your core. You were able to assess current muscular strength and endurance status in the form of a case study. Finally, you developed a resistance training exercise plan. Are you ready to move on to the flexibility component of health-related fitness? Let’s go! What to Expect in Week 4This week, you will have two discussion forums due, as well as one quiz. You will get a break from writing a written assignment. Surely, you are happy about that! However, please take a few moments to look over the week 5 final project requirements. By doing so, you can identify questions or concerns and reach out to your instructor to have those questions clarified! Prepare your work early, so that you won’t get into a bind as the final project is pretty extensive.In the First Discussion Forum, please participate in a Yoga, Pilates, or Tai Chi session of your choice. While many of you may have done so in the past and are currently incorporating flexibility into your weekly routine, several of you will be new to this component of fitness. Share your experiences as outlined in the prompt and see what your classmates have to say about their session! In the Second Discussion Forum this week, you will encounter Mrs. Smith, who faces several flexibility-related complaints, as well as other complaints relating to her lifestyle. Imagine you are Mrs. Smith’s trainer for this case study. How would you assess her flexibility and address her concerns? Please be specific and address each component of this prompt and the guided response prompt as outlined. Ensure you abide by the deadlines for your initial posting and the peer responses. Enjoy interacting with your peers in this week’s discussions! The Week 4 Quiz will entail 20 Multiple Choice and True/False questions, which are covered in Chapter 5 of your Fitness and Wellness text. You are given one hour for completion; the due date is Sunday (day 6). Best wishes to you all this week – I know you will be successful!Flexibility Training – Can this Component also Help in Defeating Chronic Illness and Stress? This week, we will focus on the component of flexibility. You will learn how flexibility exercises can positively impact your overall health and wellness. You will have a chance to develop a flexibility program, incorporating a variety of stretches and exercises. Flexibility training is often neglected; thus, it is crucial to highlight the importance of this health-related component in closer detail this week. According to your text, flexibility is defined as the “ability to move joints freely through their full range of motion” (Powers & Dodd, 2017, p. 127). As we age, our flexibility decreases, which is often noticed in our posture and functioning on a daily basis. For instance, we may experience lower back pain, knee pain, and other joint pain. Also, the risk for falling is increased if adequate flexibility is lacking. However, with adequate flexibility training, we can enjoy flexibility throughout our life and hence, our daily functioning is maintained while pain and injury can be prevented or reduced (Powers & Dodd, 2017).It is clear how physical activity and exercise can lead to a healthy body weight and an overall healthier well-being. You are already familiar with the benefits of cardiorespiratory endurance and resistance training. Most of these benefits covered thus far have focused on the physical benefits but let’s not forget about the amazing psychological benefits that come with physical activity and exercise in general. Flexibility training can also be used as a way to relax our body and mind. Let’s think of yoga, Pilates, and Tai Chi, for instance. In fact, research shows that yoga can provide relief with depression and anxiety (Harvard Medical School, 2017) but also stress relief (Mayo Clinic, 2015). As you browse through the required and recommended readings this week, you may come across other benefits but feel free to explore more physical and psychological benefits on your own, as they pertain to flexibility training.Lastly, let’s not forget that flexibility training can greatly impact our performance. You may wonder why but the answer is quite simple: If our muscles are too tight, we will be unable to perform particular movements as effectively as needed or desired and thus, performance is limited. As stated by Dr. Gummelt (2015), “If muscles are too tight, they may not be able to provide the explosiveness necessary for a particular movement. Tight hip flexors, for example, will not allow you to extend to a full stride while sprinting, thus inhibiting performance. Flexibility enhances movement and mobility for the athlete” (para. 7).On a Personal Note…Individuals on a daily basis experience stress, whether it is at work or at home. Haven’t we all been stressed at one point or another? Personally, I have been in many stressful situations at work. Also, we moved seven times in 10 years, which was certainly not stress-free. I am sure many of you have been in stressful situations before. Just think of how stressful it would be to lose a loved one, go through a divorce, experience a disaster, lose a job, have a sick child, etcetera. Such experiences may lead to lack of sleep, eating too much or too little, anxiety, short temper, or other emotional reactions, directly related to the stressful situation. During difficult times such as these, it is very important to exercise, eat a balanced diet, and get an adequate amount of sleep. While some stress is beyond our control, other stress-causing events are within our control. Therefore, a conscious effort is required to minimize and even eliminate these stress-causing situations.Breathing, meditation, relaxation techniques, and exercise are just a few of the options available, aiding in reducing stress. We each have our preferences on stress management and reduction methods. For instance, individuals may prefer to sleep and relax for a day, listen to music, write, do mindless activities, exercise, clean, and/or talk to loved-ones about the stress and possible causes. Personally, I love to take some time out for myself and practice yoga while listening to some quiet, classical music. Other mind/body exercise options are Pilates and Tai Chi. Not only can exercise and other stress-reducing methods make one feel better and less stressed, the risk for chronic diseases can be minimized as well. To further highlight these relations and concepts, please review the additional resources below.Additional ResourcesHere is a brief video on Yoga for Stress Management by the Mayo Clinic. It highlights some simple poses – check it out https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/yoga/vid-20084706
Alex Converse highlights some incredible benefits of Tai Chi on our mind and body: Moving Toward Well-Being with Tai Chi
ReferencesGummelt, D. (2015). The impact of flexibility training on performance. Retrieved from https://www.acefitness.org/education-and-resources/professional/expert-articles/5598/the-impact-of-flexibility-training-on-performanceHarvard Medical School (2018). Yoga for anxiety and depression. Retrieved from https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depressionMayo Clinic (2015). Stress management. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/yoga/art-20044733?pg=2Powers, S. K. & Dodd, S. L. (2017). Total fitness & wellness, The MasteringHealth Edition. Pearson Higher Ed.
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