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Page 1: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

FLEXIBILITY

Page 2: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

TERM

Flexibility- The ability to move a joint through the

full range of motion.

Page 3: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

WHY IS FLEXIBILITY IMPORTANT?

Reduces risk of injury

Reduces muscle soreness

Reduces muscle tension

Page 4: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

WHY IS FLEXIBILITY IMPORTANT?

Provides good posture

Enhances body awareness

Page 5: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

WHY IS FLEXIBILITY IMPORTANT?

Increases mental and physical relaxation

Increases ability to perform skilled movements

Page 6: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

HOW CAN FLEXIBILITY BE IMPROVED IN THE 3 STAGES OF A

WORKOUT?

1. WARM UP

2. ACTIVITY/WORKOUT

3. COOL DOWN

Page 7: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

WARM-UPWarm-Up

– Joint Rotation– Aerobic activity

Purpose: Increase core temperature and get muscles ready to be stretched

Page 8: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

ACTIVITY/WORKOUT

– Dynamic Stretching- Any activity that includes controlled leg and arm movements through a full range of motion can improve flexibility

– Example- lifting weights, running, throwing, bounding

Page 9: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

Cool DownSlow body down

– walking, light jogging

Static stretching– Stretch to point of slight discomfort

– Hold 10 to 30 seconds

Page 10: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

TYPES OF STRETCHING

Static

Dynamic

Ballistic

Page 11: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

MUSCLES THAT NEED THE MOST STRETCHING

Pectorals (Chest muscles) Deltoids (Front of shoulder) Hip Flexors (Front of Hip

Joint) Hamstrings (Back of Thigh) Adductors (Inside of Thigh) Gastrocnemius (Calf

Muscles) Erector Spinae (Lower back)

Page 12: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

FLEXIBILITY ISSUES

Page 13: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

HYPERMOBILITY

The ability to move certain joints beyond straight (may be prone to injury)

Page 14: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

JOINT LAXITY

When a joint allows bones to move in ways not intended (looseness)

Page 15: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

ARTHRITIS

A disease in which the joint becomes inflamed.

43 million Americans

Page 16: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

FITT PRINCIPLE .

Page 17: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

FREQUENCY

At least 3 days a week.

Page 18: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

INTENSITY

Stretch to slight discomfort, not to pain.

Page 19: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

TIME

Each stretch is done for 10 to 30 seconds. Rest 10 seconds and repeat.

Page 20: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

TYPE

Stretch all body parts starting from one end of your body and working to the other end. Be sure to stretch muscles you will be using in the activity.

Page 21: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

FLEXIBILITY PRINCIPLES

Page 22: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

OVERLOAD

Stretching muscles further than normal

Page 23: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

PROGRESSION

As flexibility improves, increase time, stretch further, and more frequently

Page 24: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

SPECIFICITY

Flexibility only improves in the joints you stretch

Page 25: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

MAINTAINING FLEXIBILITY

Must continue to stretch or gains will be lost

Page 26: FLEXIBILITY. TERM Flexibility- The ability to move a joint through the full range of motion

CONCLUSION

Why is Flexibility the most ignored component of fitness?

How will ignoring flexibility effect your long-term health?


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