Flexibility

The rubber band theory applies to each of us; we will be no good until

stretched.

Flexibility is an essential fitness component in both your functional life, as well as when you engage in physical activity.

It is important that you stretch to increase the length of both your muscles and tendons. The more range of motion you have, the more your joints can move without injury.

Stretching will not only help reduce the chance of injury, minimize muscle soreness, stimulate blood flow, it is also a great stress reliever.

Value

The ability to move body joints through a full range of motion.

What Is Flexibility?

Point at which 2 bones come together

Types◦ Pivot◦ Gliding◦ Hinge◦ Ball and socket

Joints of the Human Body

Joints of the Human Body

Direction is limited by bone structure and can’t be modified = type of joint

Range of motion is limited by soft tissue and is modifiable through flexibility exercises

Joint Movement

Ligament — strong fibrous tissue that attaches one bone to another

Muscle — meaty tissue surrounding bones

Tendon — anchors muscle to bone

What Limits Flexibility?

Increases capacity of joint to move

Improves posture

Helps relieve tension

Helps relieve muscle soreness

Stimulates blood flow

Reduces chance of injury

Why Is Flexibility Important?

Helps reduce chance of developing low back pain

◦ 80% of Americans suffer low back pain

Helps relax muscle tightness from injury, fatigue, and emotional tension

Why Is Flexibility Important?

Static — slowly move muscle to stretching point

Dynamic — continuous, slow and controlled

Ballistic — bouncing, jerky movement using body’s momentum

Isostatic — use a partner to stretch beyond your limit

PNF – to stretching point static stretch 10 second, then muscle is flexed 5 seconds

Types of Stretching

Overload – stretch your muscles farther than they are used to

Progression – change time you perform a stretch, how far you stretch, how often you stretch or what stretch you are doing

Specificity – flexibility is specific to the joint and soft tissue involved in the stretch

Apply the Principles of Training

Unsafe flexibility exercises Warm up before stretching Avoid ballistic stretching Don’t use a partner to stretch Start at your appropriate level and progress

slowly Stretch by what feels comfortable to you —

don’t follow others Combine cardiovascular, muscular strength

and endurance exercises to prevent imbalance.

Flexibility Safety Precautions

Minimum principles of training guidelines

Frequency - at least 2-3 times per week

Intensity - stretch slowly until tension is felt, not pain

Time – 15-30 minutes ◦ static: hold stretch for 20 to 30 seconds

Type – after warm up=dynamic after cooldown=static

Flexibility

NUMBER 1: Dynamic warm-up prior to working out The days of long holds on stretches before exercise is largely over.

NUMBER 2: Follow a workout with light static stretching

NUMBER 3: Prioritize full range of motion (Example: 90 Degree angle on squats)

NUMBER 4: Incorporate massage (Example Foam Rollers)

NUMBER 5: Take part in relaxing exercises (Walking, Yoga)

NUMBER 6: Learn to breathe properly (Slow deep breaths)

NUMBER 7: Stay hydrated

7 Ways To Improve Flexibility

Flexibility is the ability to move body joints through a full range of motion

The direction of joint movement is limited by the way it is structured

Flexibility is limited by soft tissue which includes ligaments, muscles, and tendons

Five types of stretching

How would you apply the principles of training

Summary

point at which 2 bones come together

strong, fibrous tissue which attaches one bone to another

meaty tissue surrounding bones

soft tissues that anchor muscles to bones

slowly moving a muscle to its stretching point and holding the position for 15 seconds

stretching done in continuous, slow, and controlled manner

Vocabulary

joint—

ligament—

muscle—

tendon—

static stretching—

dynamic stretching—

stretching that involves bobbing, bouncing or jerky movements which use the body's momentum

form of stretching in which a partner pushes the body beyond the initial limit

(Proprioceptive Neromuscular Facilitation) variation of static stretching move muscle to stretching point then flex the muscle to give extra stretch

Joint condition causing inflammation and pain in joints, can limit range of motion

Vocabulary

isostatic stretching—

ballistic stretching—

PNF stretching—

Arthritis—