By Robert L. Goldstein, Richard T. Cotton
Aerobics teacher guide: The source for staff health teachers.
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Additional info for Aerobics instructor manual: the resource for fitness professionals
Flexibility. Flexibility refers to the range of motion possible about a joint. Flexibility is often relative to age; young children are usually extremely flexible, while the elderly gradually lose much of the flexibility they had as younger adults. Range of motion (ROM) can be limited by the bony structure of a joint, the ligamentous structure of a joint, or the musculotendinous structure of the muscle(s) spanning the joint. The bony structure of a joint is a self-limiting factor that cannot be altered.
Muscle fiber distribution (fast twitch, intermediate, or slow twitch) is determined by genetic makeup. This is not to say, however, that metabolic capacity is unresponsive to activity lifestyle. All three types of muscle fibers are highly trainable; that is, they are capable of adapting to the specific metabolic demands placed on them. If a person regularly engages in low-intensity endurance activities, improvement is seen in aerobic capacity. Although all three types of muscle fibers will show some improvement in aerobic ability, the ST fibers will be most responsive to this kind of training and will show the largest improvement in aerobic capacity.
Acute muscle injuries, such as muscle pulls or tears, are more likely to occur if the muscle fibers or surrounding tissues are so taut and inflexible that a sudden stretch causes tissue injury. The exact cause of delayed onset muscle soreness (DOMS) which occurs 24 to 48 hours after strenuous exercise is not known. Current evidence suggests that DOMS is caused by microscopic damage to muscle cell ultra-structure due to excessive mechanical force exerted by the muscle and connective tissues. Delayed muscle soreness is particularly associated with the eccentric phase of a movement.
Aerobics instructor manual: the resource for fitness professionals by Robert L. Goldstein, Richard T. Cotton