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| Overview: Basic Sciences Related to Flexibility | |
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| Modern Overview of Flexibility and Stretching | |
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| Defining Flexibility | |
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| Differences Among Flexibility, Hypermobility, Joint Laxity, and Joint Instability | |
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| Nature of Flexibility | |
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| Flexibility-Training Program | |
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| Benefits of a Flexibility-Training Program | |
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| Summary | |
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| Topics in Osteology and Arthrology | |
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| Classifications of Study | |
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| Classification of Joints and Their Influence on Motion | |
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| Types of Motion | |
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| Relationship Between Bone Growth and Flexibility | |
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| Wolff's Law | |
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| Close-Packed Position and Its Relation to Flexibility | |
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| Loose-Packed Position and Its Relation to Flexibility | |
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| Summary | |
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| Contractile Components of Muscle: Limiting Factors of Flexibility | |
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| General Overview of Skeletal Muscles | |
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| Composition of Myofibrils and Their Constituents | |
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| Regions of the Sarcomere | |
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| Ultrastructure of the Connecting, or Gap Filament: Titin | |
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| Sarcomere Structural Bridges | |
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| Theory of Contraction | |
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| Theory of Muscular Relaxation | |
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| Theoretical Limit of Muscular Elongation | |
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| Modifying the "Classic" Sliding Filament Model | |
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| Additional Limitations to Range of Motion | |
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| Effects of Immobilization | |
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| Mechanism of Passive Stretch on Myofibrillogenesis | |
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| Proposed Methods of Modulating Gene Expression via Stretching | |
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| Summary | |
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| Connective Tissue: A Limiting Factor of Flexibility | |
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| Collagenous Tissue | |
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| Ultrastructure of Collagenous Tissue | |
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| Elastic Tissue | |
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| Relationship Between Collagenous and Elastic Fibers | |
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| Structures Composed of Connective Tissue | |
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| Effects of Immobilization on Connective Tissue | |
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| Metabolic and Nutritional Influences on Connective Tissue | |
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| Summary | |
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| Mechanical and Dynamic Properties of Soft Tissues | |
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| Terminology | |
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| Soft Tissues | |
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| Muscle | |
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| Vascular Tissue | |
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| Peripheral Nerves | |
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| Factors Affecting the Mechanical Properties of Connective Tissues, Muscles, and Nerves | |
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| Need for Additional Research | |
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| Summary | |
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| Clinical Considerations | |
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| Neuroscience of Flexibility | |
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| Sensory Receptors Related to Stretching | |
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| Reflexes and Other Spinal Neural Circuits | |
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| Coactivation/Cocontraction | |
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| Plasticity of the Spinal Cord Neural Circuits | |
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| Neurological and Other Factors of Flexibility Training | |
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| Summary | |
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| Hypermobility of the Joint | |
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| Terminology | |
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| Assessment of Joint Hypermobility | |
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| Determining Factors of Hypermobility | |
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| Consequences of Hypermobility | |
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| General Management of Hypermobility | |
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| Inherited Syndromes | |
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| Research Perspectives in Heritable Disorders of Connective Tissue | |
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| Additional Issues | |
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| Contortionism | |
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| Summary | |
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| Relaxation | |
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| Defining Relaxation | |
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| Measuring Relaxation | |
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| Methodologies of Facilitating Muscular Relaxation | |
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| Summary | |
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| Muscular Injury and Soreness: Etiology and Consequences | |
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| Damaged or Torn Muscle Hypothesis | |
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| Damaged Connective Tissue Hypothesis | |
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| Hypothesis of Metabolic Accumulation or Osmotic Pressure and Swelling | |
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| Lactic Acid Accumulation Hypothesis | |
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| Hypothesis of Localized Spasm of Motor Units | |
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| Predisposing Factors of Delayed Muscle Soreness | |
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| Trauma and Overload Injury to the Musculature and Connective Tissues | |
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| Medical Management of Acute Soft Tissue Injuries | |
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| Effects of Mechanical Stress on Elasticity and Strength of Collagen in Scar Tissue | |
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| Summary | |
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| Special Factors in Flexibility | |
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| Children and Flexibility Development | |
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| Gender Differences in Flexibility | |
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| Body Build and Flexibility | |
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| Racial Differences in Flexibility | |
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| Genetics and Flexibility | |
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| Dominant Laterality and Flexibility | |
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| Warming Up and Cooling Down | |
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| Strength Training and Flexibility | |
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| Circadian Variations and Flexibility | |
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| Summary | |
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| Social Facilitation and Psychology in Developing Flexibility | |
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| Effects of an Audience on Developing Flexibility Through Stretching | |
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| Theoretical Aspects of Mental Training | |
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| Cybernetic Stretch | |
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| Ideokinetic Imagery | |
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| Psychosomatic Factors | |
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| Psychology of Compliance in Flexibility Training, Injury Prevention, and Rehabilitation Programs | |
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| Summary | |
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| Principles of Stretching | |
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| Stretching Concepts | |
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| Homeostasis | |
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| Overstretching Principle | |
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| Flexibility-Training Methods | |
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| Retention of Flexibility | |
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| Requisite Knowledge for Stretching | |
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| Potential Factors Influencing Flexibility (ROM) | |
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| Additional Principles of Stretching | |
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| Summary | |
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| Types and Varieties of Stretching | |
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| Traditional Classifications of Stretching | |
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| Additional Classifications | |
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| Proprioceptive Neuromuscular Facilitation | |
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| Additional Stretching Techniques | |
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| Mobilization | |
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| Manipulation and Chiropractic Adjustment | |
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| Traction | |
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| Nontraditional Stretching Devices | |
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| Summary | |
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| Controversy Over Stretching and Controversial Stretches | |
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| Flexibility Continuum | |
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| X-Rated Exercises | |
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| No Absolute "No-Nos" | |
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| Summary | |
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| Stretching and Special Populations | |
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| Flexibility and the Geriatric Population | |
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| Flexibility and Pregnancy | |
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| Flexibility and People With Physical Disabilities | |
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| Summary | |
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| Anatomical (or Regional) Aspects of Flexibility and Stretching | |
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| Anatomy and Flexibility of the Lower Extremity and Pelvic Girdle | |
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| The Foot and Toes | |
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| The Ankle Joint | |
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| The Lower Leg | |
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| The Knee Joint | |
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| The Upper Leg | |
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| The Pelvic Region | |
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| The Hip Joint | |
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| Summary | |
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| Anatomy and Flexibility of the Vertebral Column | |
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| Gross Anatomy of the Vertebral Column | |
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| Function of the Vertebral Column | |
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| The Vertebrae | |
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| The Intervertebral Disks | |
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| The Vertebral Ligaments | |
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| Limits on Range of Motion of the Thoracic-Lumbar Region | |
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| Interrelationship of Stretching the Lower Back, Pelvis, and Hamstrings | |
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| The Cervical Vertebrae | |
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| Movements of the Cervical Region | |
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| Summary | |
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| Anatomy and Flexibility of the Upper Extremity | |
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| The Shoulder Girdle and Arm | |
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| The Elbow Joint and Forearm Region | |
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| The Wrist Joint | |
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| Summary | |
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| Specific Disciplines | |
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| Functional Aspects of Stretching and Flexibility | |
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| Aesthetic Aspect of Skills | |
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| Biomechanical Aspect of Skills: ROM | |
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| Additional Impediments | |
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| Jogging, Running, and Sprinting | |
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| Swimming and Water Polo | |
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| Throwing and Projecting | |
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| Wrestling | |
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| Weight Lifting, Power Lifting, and Bodybuilding | |
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| Rib Cage Flexibility, Performance, and Respiration | |
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| Springboard and Platform Diving | |
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| Golf | |
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| Ballet and Other Forms of Dance | |
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| Musicians | |
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| Summary | |