Chapter 10: Flexibility

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Chapter 10 Flexibility

• Lesson 10.1 Flexibility Facts
• Self-Assessment 10 Arm, Leg, and Trunk
  Flexibility

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Lesson 10.1 Flexibility Facts

• Lesson Objectives
• Describe the characteristics of flexibility.
• Explain how you benefit from good flexibility.
• Explain why it is important to balance strength
  and flexibility exercises.
• Explain how the fitness principles of overload,
  progression, and specificity apply to
  flexibility.

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CHAPTER 10 Vocabulary

• Hypermobility
• Joint laxity
• Range of motion (ROM)
• Ballistic stretching
• CRAC
• Proprioceptive neuromuscular facilitation (PNF)

• Range of motion exercise (ROM)
• Static stretching

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Lesson 10.1 Flexibility Facts

• Flexibility
• Ability to move your joints through a full range
  of motion (ROM)
• the elasticity or compliance of muscles when
  stretching.
• ROM-Range of Motion the amount of movement you
  can make in a joint
• Gymnasts have a large range of motion around the
  shoulder joint.
• Hurdlers have a large range of motion around the
  hip joint.
• Joints
• Where bones come together

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Lesson 10.1 Flexibility Facts

• Types of joints
• Hinge elbow, knee
• flexion, extension
• Ball and socket shoulder, hip
• rotation, flexion, extension
• Gliding wrist, ankle
• rotation, flexion, extension

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Lesson 10.1 Flexibility Facts

• Benefits of Good Flexibility
• Improved function
• For sports performance, it is important for major
  muscle groups to be flexible
• The hamstrings
• The calf muscles
• The muscles of the lower back
• The hip flexors
• The muscles of the shoulder
• Flexibility in these areas enhances performance
• Reduces injuries

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Lesson 10.1 Flexibility Facts

• Improved Health and Wellness
• Health benefits of stretching
• Stretching short muscles helps improve posture.
• Good posture helps prevent or relieve back pain
  and reduces fatigue.
• Flexibility helps reduce risk of injury.
• For elderly people, flexibility helps prevent
  joint aches and pains.

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Lesson 10.1 Flexibility Facts

• Improved Health and Wellness
• What groups of people tend to be more flexible
  than others?
• Athletes because they practice stretching often.
• Young people tend to be more flexible than older
  people.

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Lesson 10.1 Flexibility Facts

• Body Build and Flexibility
• Short people do not have an advantage
• Females tend to be more flexible than males
• Younger people more flexible than older people
• Because of inactivity
• arthritis

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Lesson 10.1 Flexibility Facts

• Hypermobility
• When a person is unusually flexible in certain
  joints
• Examples
• When a person can extend the knee, elbow, thumb,
  or wrist joint past a straight line, as if the
  joint could bend backwards.
• Hypermobility can be a problem
• People with hypermobile joints are prone to joint
  injuries.
• Arthritis may develop (a disease in which the
  joints become inflamed).

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Lesson 10.1 Flexibility Facts

• Joint Laxity (looseness)
• When supporting tissue around the joint allows
  bones to move is ways not intended.
• Ligaments are overstretched from injury or
  incorrect exercise
• Another cause for hypermobility
• Strengthening muscles around the joint can reduce
  looseness

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Lesson 10.1 Flexibility Facts

• Balancing Strength and Flexibility
• Too much strength exercises/little flexibility
  exercises
• this will lead to decreased range of motion.
• this condition is sometimes called being
  muscle-bound.
• Too much flexibility/little strength
• Susceptible to injury
• Need strong muscles to support joint

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Lesson 10.1 Flexibility Facts

• Fitness Principles and Flexibility
• Principle of Overload
• Stretch muscles longer than normal
• Lengthen muscles more than you do in your daily
  activities
• Principle of Progression
• Gradually increase the intensity of the stretch
• Increase time you hold the stretch
• Increase the repetitions
• Principle of Specificity
• Target muscles that are inflexible
• Always stretch all the major muscles

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Chapter 10 Flexibility

• Lesson 10.2 Improving Flexibility
• Taking Charge Building Intrinsic Motivation

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Lesson 10.2 Improving Flexibility

• Lesson Objectives
• Explain the differences among static stretching,
  PNF stretching, and ballistic stretching.
• Describe the fitness target zones for static and
  ballistic exercise.
• List the guidelines for doing flexibility
  exercises safely.
• Lesson Vocabulary
• Ballistic stretching
• CRAC (contract-relax-antagonist-contract)
• PNF stretching (proprioceptive neuromuscular
  facilitation)
• Range of motion exercise
• Static stretching

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10.2 Improving Flexibility

• The Physical Activity Pyramid
• Selecting activities from the pyramid is the most
  effective way to improve your flexibility.
• Choose from level 3

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10.2 Improving Flexibility

• Types of Flexibility Exercises
• Range of Motion (ROM) Exercise
• Exercises used to maintain ROM already present in
  your joints.
• Safest type of exercise to use.
• Recommended for warm-ups

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10.2 Improving Flexibility

• Types of Flexibility cont.
• Stretching Exercisesdesigned to increase your
  ROM.
• Static stretching
• Stretch muscle until pulling or tension is felt
• Hold stretch 15-30 seconds
• Can increase flexibility and help you relax
• Safest way to stretch

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10.2 Improving Flexibility

• Types of Flexibility cont.
• Stretching Exercises cont.
• PNF stretching
• Proprioceptive neuromuscular facilitation
• Contract the muscle before you stretch it
• Allows you to stretch further
• CRAC (contract-relax-antagonist-contract)
• Partner stretching

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10.2 Improving Flexibility

• Types of Flexibility cont.
• Stretching Exercises cont.
• Ballistic stretching
• Series of quick but gentle bouncing or bobbing
  motions
• Use movements included in your sport or activity
• Baseball-batter swings a weighted bat
• Track-a few bounces on the heels to stretch
  Achilles tendon
• Do static stretching first

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Lesson 10.2 Improving Flexibility

• Types of Flexibility cont.
• Why is static stretching considered safer than
  ballistic stretching?
• Ballistic stretching involves bouncing motions.
• These bouncing motions may cause the muscle to
  overstretch.
• If the motions are too vigorous, this may lead to
  injuries.

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Lesson 10.2 Improving Flexibility

• Types of Flexibility cont.
• Stretching Exercises cont.
• Which types of stretching should athletes perform
  to improve their flexibility?
• Athletes should use static, PNF, and ballistic
  stretching to improve their sporting performance.
• Start with static or PNF stretching.

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Lesson 10.2 Improving Flexibility

• Answer
• Athletes should use static, PNF, and ballistic
  stretching to improve their sporting performance.
• Start with static or PNF stretching.

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10.2 Improving Flexibility

• The FIT Formula for Flexibility
• Frequency
• Stretch every day or at least 3 times per week
• ROM stretch before and after work-outs
• Intensity
• Stretch muscle beyond its normal length (until
  mild tension is felt)
• Use partner or equipment to provide overload
• Time
• Hold each stretch 15-30 seconds
• Stretch each muscle group
• 1 set 1 repetition progress to 3 or 4 sets 1
  rep each.

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10.2 Improving Flexibility

• Guidelines for Flexibility Exercises
• Start with a general body warm-up using all the
  large muscle groups. Jogging, bicycling,
  walking.
• Use static and PNF for beginners
• Avoid overstretching a injured muscle
• Avoid bouncing too far when using ballistic
  stretching
• Avoid stretching muscles that are hypermobile,
  unstable, swollen or infected
• Stretch until you feel mild tension
• Avoid stretching muscles already overstretched
  from poor posture

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10.2 Improving Flexibility

• Guidelines for Flexibility Exercises
• Avoid dangerous exercises full neck circles,
  tipping head backwards, backbends, arm circles,
  windmills.
• Consider using the CRAC method of stretching
• Start slowly and gradually increase FIT.

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Taking Charge Building Intrinsic Motivation

• Read about James and Leon in the Taking Charge
  section of chapter 10 (page 165).
• How does James show that hes extrinsically
  motivated?
• What other types of external rewards motivate
  people to be active?
• What are some disadvantages of being
  extrinsically motivated?

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Taking Charge Building Intrinsic Motivation

• How does Leon show that he is intrinsically
  motivated?
• What could James do to become more intrinsically
  motivated?
• What advantages are there to being intrinsically
  motivated?
• How does a person increase his or her intrinsic
  motivation?
• Fill in the questionnaire to evaluate your own
  motivation to be physically active.