Chapter 7: Training for Mobility 150 • Gender. Generally speaking, females are more flexible than males. These gender-related differences are most likely due to structural and anatomical differences (e.g., pelvis width, amount of fatfree mass). Regardless of these differences, significant improvements in ROM can be achieved by both genders with regular mobility and flexibility training. • Age. Generally speaking, younger individuals are more flexible than older individuals. These agerelated differences are most likely due to increased inactivity with age and fibrosis (a condition in which fibrous connective tissue replaces degenerating muscle fibers). As long as mobility and flexibility training are performed regularly, full ROM can be maintained throughout all phases of life (e.g., adolescence, adulthood, old age). However, a substantial amount of ROM can be gradually lost if mobility and flexibility training are not performed regularly. Figure 7.1 depicts how mobility and full ROM can be maintained with age. Figure 7.2 depicts how lifting technique can be comprised if mobility is lost and full ROM cannot be maintained. In essence, the lack of regular mobility and flexibility training can result in reduced ROM over time, which in turn can significantly increase an individual’s risk for injury when performing everyday tasks and activities (e.g., lifting a box off the floor). Figure 7.1. Mobility Can Be Maintained w/ Age Figure 7.2. Good vs. Bad Lifting Technique • Activity level. Generally speaking, active individuals are more flexible than inactive (sedentary) individuals. However, activity by itself does not necessarily improve mobility and/or flexibility, rather only if it involves movement through a joint’s and/or muscle’s full ROM. • Strength training with limited ROM. Regularly performing strength training exercises through a full ROM can help to improve an individual’s mobility and flexibility. However, regularly performing strength training exercises with partial or limited ROM can actually decrease an individual’s mobility and flexibility.
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