Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds. These structures are composed of repeating subunits called sarcomeres, while the latter contain lengthy and fibrous proteins  that are overlapped each time the muscle contracts and relaxes. Connect with us on the following social media. Static stretches work to loosen the muscles, which is great as part of a cool down but not something you want before training, especially if you’re strength training or running. Stretching following exercise also keeps you from stiffening up when you are done. How Stretches Work – The Mechanics of Stretching, Straighten Up! The workout warm-up and flexibility (stretching) component of a workout should not be confused. The stretching of a muscle fiber begins with the sarcomere, the basic unit of contraction in the muscle fiber. Swimming 8. In accordance to this, it has been showed that the greatest amount of resistance to stretching comes from the connective tissue framework that is inside and around the muscle and not from the muscle itself. Overall health generally improves when you have a lower amount of fat mass (or lower percent body fat) and higher amount of lean muscle mass. How It Works. Focus on major muscle groups. b. agility. Enter your email address below to receive updates each time we publish new content. Exercise is known to cause muscle shortening. The stretch reflex has both a dynamic component and a static component. Jogging 2. b. body weight. Keep up with your stretching. Make sure that you stretch both sides. If you have searched for the five components of physical fitness and are now reading this article, there is a good chance that you first heard about the five basic components of physical fitness many years ago. Always stretch slowly and smoothly into the desired position, as far as is comfortable for you without pain. Injured muscles may not be strong enough to support the joints, which can lead to joint injury. Today the preferred way of warming up for any physical activity is through dynamic (active) movements rather than static stretching. … Levitator Stretch. Stand facing a wall slightly farther than arm’s length from the wall, feet shoulder-width apart. Flexibililty training can decrease soreness and stiffness, particularly among athletes who train at much higher frequencies and intensities. You should focus on breathing and exhaling as you move further into the stretch. Stretching has two components – flexibility and elasticity. Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself," says Nolan. Routine stretching counteracts this process, promoting flexibility in your muscles and joints to move through their full range of motion. Thacker and colleagues (2004) state that the warm-up is physical activity that increases blood flow (vasodilatation) to working tissues, velocity of nerve impulses to muscles, and delivery of oxygen and foodstuffs for … If you’re not used to stretching, hold the stretch for about 10 seconds. To train for muscular strength, the best exercises for physical fitness components are: The use of various weight machines (for abs, shoulders, lower and upper arms, lower and upper back, glutes, thighs, calves, and hamstrings). Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone. Which component of skill-related fitness refers to the ability to change the direction of your body in a quick and precise manner? Digital Vision/Digital Vision/Getty Images. British Journal of Sports Medicine, 44, pp. Example of static stretching taken from Facilitated Stretching, 4th Edition. Published: 05 December, 2018 . The exercises are usually done in a specific order, one right after another. Most people do not build this component into their exercise regimen and fail to realize that stretching increases body strength and muscle tone. In fact, the crucial factor for achieving a greater range of motion is the elongation of the soft muscle tissue, plastic and elastic. The notion flexibility is important for fitness has also led to the idea static stretching should be prescribed to improve flexibility. It also helps the muscles stay limber after a workout, and practicing it regularly can help prevent injuries and promote flexibility and strength. Flexibility refers to the intrinsic properties of body tissues that determine maximal joint range of motion without causing injury. Before we get to present the way stretching works, it is essential to provide some basic data on the function of the muscles. Aerobic activity, also known as cardio or endurance activity, is the cornerstone of … The content of every page/article is copyrighted to Stretchify.com (unless a resource is mentioned), all rights reserved. Many are dissuaded from adding stretching to a daily workout routine, as it does not provide a flatter abdomen or a stronger heart. 5 Components of Physical Fitness Why These Five Components of Physical Fitness Are Important. While it’s slightly trickier to improve cardio endurance with cycling if you’re starting from scratch, it’s definitely worth a try if you prefer it to jogging. The Norwegian Knowledge Centre for the Health Services published a study in 2010 examining the impact stretching has on exercise-related injuries. Photo 2 shows the structure of the Muscle Fiber while Photo 3 clearly shows the parts of a sarcomere. The current paper proposes flexibility be retired as a major component of physical fitness, and consequently, stretching be de-emphasized as a standard component of exercise prescriptions for most populations. But how does this technique work and what is actually the mechanism behind it? They are active movements of muscle that lead to a stretch but are not held in the end position. When the muscles are stretched, they are extended to a resistance point and held there momentarily. Doing so indicates to your body that your exercise is complete and that it can start the cool-down process; this is why it can hinder your performance. a. balance b. agility c. reaction time d. coordination. Many peoples anatomic model for stretching is Gumby, which translates into their misinterpretation of the methods and techniques surrounding stretching. c. body composition. Be sure to warm up for several minutes to get your muscles warm and then stretch slowly for at least 5 minutes before you begin. Do what is comfortable for you. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/21701282. Warmed-up muscles are also more likely to control the stresses placed upon them that are caused by exercise. Intensity is … As the name suggests, stretching is the way to stretch your muscles You can do this by extending yourself, and then retract . As the sarcomere contracts, the area of overlap between the thick and thin myofilaments increases (discussed above). The result is a feeling of increased muscle control, flexibility, and range of motion. Cooling down (also known as limbering down or warming down) is an easy exercise, done after a more intense activity, to allow the body to gradually transition to a resting or near-resting state.Depending on the intensity of the exercise, cooling down can involve a slow jog or walk.With lower intensities stretching can be used. Body composition. Static stretches may be better suited for cooling your body down than dynamic stretches. Changes in body composition usually occur as a result of improvements in the other components of health related physical fitness, as well as changes in eating habits. Stretching is an important component of any exercise program. Approved by: Krish Tangella MD, MBA, FCAP. Each muscle group should be stretched individually and slowly. Flexibility is the body’s ability to move unrestricted and elasticity is the body’s ability to return to its original shape before it was stretched, think Gumby. Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. Flexibility is an important component of physical fitness because it increases range of motion, which allows you to perform exercises more safely and helps to improve your fitness level. Therefore, even if you are not convinced about the usefulness of stretching in the ordinary daily routine, there is really no excuse of not performing a bunch of stretches on the body part that has been worked out, before your it gets back to a relaxed state; finally we need to notice that the warm muscles and joints are the best guarantee that no injury or inappropriate tension will occur to muscle fibers. It is developed through the use of various stretching procedures. The Acute Effects of a Warm-Up Including Static or Dynamic Stretching on Countermovement Jump Height, Reaction Time, and Flexibility. Stretching after you exercise helps optimize the range of motion about your joints and boosts circulation. Dynamic exercise and strength training require stable muscles that work smoothly. All muscles groups that will be used in your exercise routine should be stretched. 5 components of fitness that directly effect your general health and well being. Retrieved from http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2206, Perrier, E.T., Pavol, M.J., Hoffman, M.A. Sit-ups 4. Now that the mechanism of stretching has been adequately explained, the precondition of consulting your doctor before beginning it may seem even more vital if you want to actually benefit from this technique and stay away from potential injuries. Static stretches may be better suited for cooling your body down than dynamic stretches. In addition, the nature of the muscles is a little more complex, as muscles are not something unified; they practically consist of smaller strands of tissue, the fascicles, which in a lower level are composed by muscle fibers (photo 1), and these in turn are also comprised of even more compact parts (the myofibrils). This component of fitness helps to prevent muscular imbalances and allows you to move about with ease. It is in the evaluation of this key requirement that the benefits of stretching can be seen in a greater light. Lunges 5. To give it a real boost, you should ride at a speed of around 10mph. Stretch to the point where you feel some mild tension. Neck > Single Muscle. Repeat each stretch two to four times, accumulating 60 seconds per stretch. An overlap between the thick and thin myofilaments is initiated, becoming bigger as the stretch is developing; when the sarcomeres stretch, the overlap area diminishes and the muscle fibers elongate. There are 3 different types of stretches you can perform for flexibility. Dynamic exercise and strength training require stable muscles that work smoothly. An eccentric contraction is the motion of an active muscle while it is lengthening under load.Eccentric training is repetitively doing eccentric muscle contractions. Healthy muscles also help a person with balance problems to avoid falls. By performing exercises that cover all of the components of physical fitness, you can lead a healthier, happier life. So, applying external force through stretching will, roughly speaking, make the whole muscle extend its range of motion and become more flexible. 1002-1009. The current paper proposes flexibility be retired as a major component of physical fitness, and consequently, stretching be de-emphasized as a standard component of exercise prescriptions for most populations. Flexibility and range of motion are critical components in the fitness equation, and every method and technique must be appropriate to what you are stretching and who is doing the stretching. Five Fitness Components for Volleyball. One’s flexibility is influenced by factors such as: Linking sports and physical activity to the required components of fitness: Understand and justify why the components of fitness (as stated above) may or may not be needed when performing certain physical activities and sports. Stretching is imperative to maintain flexibility (the range of motion one has in their joints) and is an essential component of all physical activities. Increased range of motion (ROM) is a key component in preventing injuries through unimpeded, fluid movement. There is unanimous agreement in the fitness community that these are the five components of physical fitness though the definition of what level of fitness needs to be achieved is a personal on. 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