This document contains discussion questions from Chapter 8 about stretching and flexibility. It includes questions about whether stretching prevents injuries, if strength training limits flexibility, if stretching helps with weight loss, and how much stretching should hurt. It also defines flexibility and stretching. Additionally, it provides information about static versus dynamic stretching and notes that most low back problems result from inflexible and weak muscles. The document seeks to address myths about flexibility and provides guidance on proper stretching techniques.

1. CHAPTER 8 DISCUSSION QUESTIONS
1) Answer the following questions from the FAQ box on page 272:
A) Will stretching before exercise prevent injuries?
B) Does strength training limit flexibility?
C) Will stretching exercises help me lose weight?
D) How much should stretching hurt to gain flexibility?
2) Define flexibility.
3) Define stretching.
4) Approximately what % of all low-back problems in the US are a direct
result of inflexible & weak muscles?
5) What are 2 benefits of good flexibility?
6) Explain the difference between plastic elongation & elastic elongation.
7) What do most health & fitness centers rely on as an indicator of
flexibility?

2. DO YOU STRETCH BEFORE YOU EXERCISE?

3. 1A) WILL STRETCHING BEFORE EXERCISE PREVENT INJURIES?
-DATA SUGGESTS:
-INTENSE STRETCHING PRIOR TO PHYSICAL ACTIVITY
MODESTLY INCREASES THE RISK FOR INJURIES & LOSS OF
MUSCLE STRENGTH & POWER
-MOST IMPORTANT FACTOR PRIOR TO VIGOROUS EXERCISE TO
PEVENT INJURY IS TO GRADUALLY INCREASE EXERCISE
INTENSITY
-WHEN PARTICIPATING IN ACTIVITIES THAT REQUIRE
FLEXIBILITY, STRETCH FOLLOWING AN APPROPRIATE WARM-UP
-STATIC VS DYNAMIC STRETCHING (ARTICLE FOR THURSDAY)

4. 1B) DOES STRENGTH TRAINING LIMIT FLEXIBILITY?
-MYTH: BIG MUSCLES = INFLEXIBILITY
-DATA SHOWS THAT STRENGTH-TRAINING EXERCISES,
WHEN PERFORMED THROUGH A FULL RANGE OF MOTION,
DO NOT LIMIT FLEXIBILITY
-BODY BUILDERS & GYMNASTS, WHO TRAIN HEAVILY WITH
WEIGHTS, HAVE BETTER THAN AVERAGE FLEXIBILITY

5. 1C) WILL STRETCHING EXERCISES HELP YOU LOSE WEIGHT?
-FLEXIBILITY EXERCISES HELP DEVELOP OVERALL HEALTH-
RELATED FITNESS BUT DO NOT CONTRIBUTE MUCH TO WEIGHT
LOSS/MAINTENANCE
-THE ENERGY (CALORIC) EXPENDITURE OF STRETCHING
EXERCISES IS EXTREMELY LOW
-30 MINUTES OF AEROBIC EXERCISE CAN BURN AN
ADDITIONAL 250-300 CALORIES COMPARED TO 30 MINUTES
OF STRETCHING
-MOST PEOPLE WILL BURN 150
CALORIES/HOUR DOING YOGA, COMPARED TO 300+
CALORIES/HOUR WALKING AT 3 MPH

6. 1D) HOW MUCH SHOULD STRETCHING “HURT” TO GAIN
FLEXIBILITY?
-PROPER STRETCHING SHOULD NEVER HURT
-PAIN IS AN INDICATION THAT YOU ARE STRETCHING TOO
AGGRESSIVELY
-STRETCH TO THE POINT OF MILD TENSION
-FOR BEST RESULTS: DECREASE THE DEGREE OF
STRETCH & HOLD STRETCH LONGER

7. 1D) HOW MUCH SHOULD STRETCHING “HURT” TO GAIN
FLEXIBILITY?
-PROPER STRETCHING SHOULD NEVER HURT
-PAIN IS AN INDICATION THAT YOU ARE STRETCHING TOO
AGGRESSIVELY
-STRETCH TO THE POINT OF MILD TENSION
-FOR BEST RESULTS: DECREASE THE DEGREE OF
STRETCH & HOLD STRETCH LONGER