What is the intensity of flexibility training?
Intensity: Perform each stretch with slow, steady movement without bouncing or locking your joints, which can cause injury. Time: Stretch for 10 to 15 minutes at a time. what is the frequency of flexibility?
What is exercises intensity?
Exercise intensity is also shown in your breathing and heart rate, whether you're sweating, and how tired your muscles feel. There are two basic ways to measure exercise intensity:
What is the relationship between strength and flexibility?
In fact, strength and flexibility are much related. Or should I say; interrelated. The flexibility of a muscle is very dependent on the strength of that muscle: Especially, strength at the end ranges of motion.
What is flexibility factor and how is it calculated?
What is Flexibility Factor? For branch connections and reducers, Flexibility Factor is a ratio of rotation of one end of a zero- or negligible-length element with respect to the opposite end of the same element when equal and opposite moments are applied at each end;
What is flexibility training?
Flexibility training includes stretching exercises for the purpose of increasing one’s range of motion.
Why should I train this way?
Flexibility exercises can increase the range of motion throughout a joint. Increased range of motion can improve mobility in sporting events as well as everyday activities. Proper range of motion in the joints allows for the natural alignment of the body to be maintained throughout the day, which may prevent or decrease pain or injury.
American College of Sports Medicine (ACSM) Guidelines for flexibility training
Activities: Perform a general stretching routine following exercises that have warmed-up the body, targeting the major muscle and/or joint/tendon groups using static (non-bouncing) techniques Frequency: At least 3 days per week Intensity: Slowly stretching to a position of mild discomfort Duration: Hold stretch for at least 10 seconds, working up to 30 seconds Repetitions: Perform each stretch 3-5 times.
What is flexibility exercise?
Flexibility exercise is one of the four types of exercise along with strength, balance and endurance. Ideally, all four types of exercise would be included in a healthy workout routine and AHA provides easy-to-follow guidelines for endurance and strength-training in its Recommendations for Physical Activity in Adults.
How does flexibility help your body?
Flexibility exercises stretch your muscles and can help your body stay flexible . These exercises may not improve your endurance or strength, but being flexible gives you more freedom of movement for other exercise as well as for your everyday activities.
Why do we do variety exercises?
You can do a variety of exercises to keep your physical activity routine exciting. Many different types of exercises can improve strength, endurance, flexibility, and balance.
When is the best time to do flexibility exercises?
The best time to do flexibility exercises is when your muscles are already warm so they can stretch farther without tightness or pain. If you’re doing only stretching exercises, warm up with a few minutes of easy walking first to warm up your muscles.
How to stretch a sprite?
Relax and breathe normally while stretching. Then stretch while pushing the breath slowly out your mouth. Count to 10 slowly or time yourself for 10-30 seconds. Breathe normally during the stretch.
What are the benefits of flexibility?
When you train your body's flexibility, your fascia is expanded and your muscles have more room to grow. What is even more of a benefit is the possibility of stretching being the 'mystery' of muscle memory. Another advantage of increased flexibility is just that, increased flexibility.
How to increase flexibility?
To increase flexibility you must stretch periodically during the day and especially after a workout. Unlike muscle growth, your body will not become 'overtrained' from properly done stretching. There are seven categories which stretching is classified: Ballistic stretching.
Why is it important to stretch after a workout?
Stretching after a workout will help remove lactic acid from your muscles, decreasing soreness and in turn increasing your posture once more.
What keeps muscles in place?
Fascia is what keeps your muscles in place. Over time you workout and your muscles grow, but nothing happens to your fascia. There is no type of protein powder that targets fascia growth. Thus your muscles grow until they become too compressed along the fascia.
Why is flexibility important?
Flexibility can help in sports, training, and in everyday life. However, the training for increasing flexibility could be tricky and is not quite the same as just training for looks or strength.
How to do a lat stretch?
Hang from a bar with your palms facing away from you in a pullup position. Lift your body up then back down. Once in the down position, hang from the bar for 30 seconds. Note if you don't have access to a pullup bar or unable to perform this exercise, simply stretching and holding your arms as high as possible is also a great lat stretching exercise.
What happens if a muscle is tight?
If a muscle is tight, performing an exercise that stretches that muscle increases the chance of injury. In this case, stretches may provide a temporary solution to a tight muscle, but it is only temporary. To permanently fix this sort of common problem, other methods need to be employed. 4.
How to determine the appropriate level of exercise intensity?
Your answer will help determine the appropriate level of exercise intensity. Be realistic and don't push yourself too hard, too fast. Fitness is a lifetime commitment, not a sprint to a finish line. Talk to your doctor if you have any medical conditions or you're not sure how intense you should exercise.
What is the target heart rate for exercise?
The American Heart Association generally recommends a target heart rate of: Moderate exercise intensity: 50% to about 70% of your maximum heart rate. Vigorous exercise intensity: 70% to about 85% of your maximum heart rate.
What does heart rate mean in exercise?
Your heart rate. Your heart rate offers a more objective look at exercise intensity. In general, the higher your heart rate during physical activity, the higher the exercise intensity. Perceived exertion may not always be similar to your heart rate level, and it depends on the individual.
Can you measure your heart rate with an activity tracker?
You can use either way of gauging exercise intensity. If you like technology, you can check your heart rate with an activity tracker that includes a heart rate monitor.
When to do flexibility training?
Tip #6: Do most of your flexibility training about 2 hours after your work-outs, or late in the evening.
What are some tips for flexibility?
Here are 7 of the best tips; guaranteed to smash through that plateau and take you to a whole new level of flexibility. 1. Injury Equals Poor Flexibility. Injuries , whether tears, sprains, strains, aches, pains, niggles, twinges or sore spots, will quickly put a stop to your flexibility hopes and dreams.
What is static stretching?
Static stretching is by far the best form of stretching for improving your flexibility and range of motion. In particular; long hold static stretching (held for longer than 30 seconds) and PNF stretching . Static stretches are stretching exercises that are performed without movement.
How to improve flexibility in hamstrings?
And if you really want to improve the flexibility of your hamstrings, you need to stretch your lower back, your buttocks, your hips, your groin, and your calves.
Why is muscle strength important?
Muscle strength is critical to joint stability, so if you’re trying to improve your flexibility around a particular joint, but the muscles that stabilize that joint are weak, all you’re doing is making that joint more vulnerable to injury. Tip #3: Work on strength as well as flexibility.
Why does the body tighten when you have an injury?
Any time you have an injury of any kind (even one you don’t realize you’ve got), your body recognizes that as a weak link in the chain and will tighten the surrounding muscles. This is your body’s protective defense mechanism to prevent further damage to the injured tissues and their surrounding structures.
When is the best time to stretch?
One of the best times to stretch is about 2 hours after your work-out. This is when your muscles have had some time to recover, but are still relatively warm and pliable, which makes it much easier to stretch and reach new levels of flexibility. Another great time to stretch is just before going to bed.
What is Flexibility Factor?
For branch connections and reducers, Flexibility Factor is a ratio of rotation of one end of a zero- or negligible-length element with respect to the opposite end of the same element when equal and opposite moments are applied at each end;
What is the stress intensity factor (SIF)
Stress Intensity factor or SIF is a piping component fatigue strength factor that is the ratio of the elastically calculated nominal stress in matching pipe that causes a through-wall crack to appear in a given number of cycles in a straight pipe butt weld to the elastically calculated nominal stress in the matching pipe used with the component that produces a through-wall crack in the same number of cycles in the component or attached pipe..
What is the Pressure Stiffening of Bends?
In large-diameter, thin-wall elbows and bends, pressure can significantly affect the magnitudes of the flexibility factor.
What is ASME B31J?
ASME B 31J provides a standard approach for the development of SIFs, k-factors, and sustained stress multipliers for piping components and joints of all types, including standard, nonstandard, and proprietary fittings
ASME B31.3 SIF vs AMSE B31J SIF
For each component, AMSE B31J provides 3 sets of equations or we can say that unique equation in each of 3 different directions for SIFs and flexibility i.e. in-plane, out of the plane, and torsional.
Torsional SIF
ASME B31.3 has torsional SIF considerations in sustained, expansion, and occasional stress for some time, but previously it was always using a value of 1. With the introduction of B31J, will support torsional SIF values other than 1 for AMSE B31.3 stress calculations.
Flexibility factors as per AMSE B31J and ASME B31.3
Firstly, only Tee components are affected by the updated flexibility factors as per B31J whereas flexibility factors are the same for other components. Tee flexibility factors themselves were evaluated using static analysis for each Tee in the model. During our main static analysis system processor, we actually re-structure the stiffness matrices.
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