138 Chapter 7: Training for Mobility 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. • Extreme muscle hypertrophy. One of the primary goals of strength training is muscle hypertrophy. However, excessive amounts of muscle hypertrophy can affect ROM. In some cases, the desire for muscle mass may supersede the need for full ROM (e.g., bodybuilding, powerlifting, strongman). Figure 7.3 depicts the relationship between flexibility and injury risk. As depicted in the figure, either extreme of flexibility increases an individual’s risk for injury. The takeaway message is that individuals with extremely poor flexibility would likely benefit from some amount of flexibility training. Conversely, individuals who are hyperflexible would likely benefit from some amount of strength training. Figure 7.3. Relationship between Flexibility and Injury Risk
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