Flexibility

1
Flexibility
The ability to move a joint through normal range
of motion(ROM).
2
What is range of motion?
3
THE ENTIRE MOVEMENT THROUGH WHICH A BODY PART CAN
MOVE AT A JOINT.
4
FLEXIBILITY IS . . .
ADAPTABLE
Flexibility can increase to a regular program of
stretching. Use the FITT Principal!!!
Flexibility will decrease in response to
inactivity. (Atrophy) Flexibility will improve in
response to activity!!!
5
FLEXIBILITY IS . . .
SPECIFIC
FLEXIBILITY IN ONE JOINT DOESNT NECESSARILY MEAN
GOOD FLEXIBILITY IN ANOTHER JOINT.
6
How can you apply the principles of overload,
progression and specificity to flexibility?
7

• overload stretch your muscles farther than you
  normally do
• progression stretch farther as you gain
  flexibility
• specificity stretch all muscles that need
  stretching

8
BENEFITS OF GOOD FLEXIBILITY
Decrease Muscle Soreness
Good Posture
Improve Performance
Relaxation
Relief for Aches and Pains
Prevention of Low Back Pain and Back Injuries
9
Who tends to be more flexible - males or females,
young people or old people?
10

• FEMALES
• YOUNG PEOPLE

11
2 TYPES OF FLEXIBILITY
STATIC
HOLDING A STRETCH AT ONE END OF THE JOINTS RANGE
OF MOTION (ROM)
12
CONTINUOUS STRETCHING WITH MOVEMENT THROUGH A
JOINTS ROM
DYNAMIC
13
STRETCHING TECHNIQUES TO DEVELOP FLEXIBILITY
STATIC STRETCHING
The slow movement of a muscle to the end point at
which it is held for 15 seconds.
14
DYNAMIC STRETCHING
CONTINUOUS, SLOW AND CONTROLED MOVEMENT THROUGH A
JOINTS RANGE OF MOTION. Examples SHOULDER, HIP
15
ACTIVE STRETCHING

• A MUSCLE IS STRETCHED BY CONTRACTING THE OPPOSITE
  MUSCLES. Example contract shin to stretch the
  calf muscles
• STATIC STRETCH

16
PASSIVE STRETCHING

• A STRETCH PROVIDED BY AN OUTSIDE FORCE, SUCH AS A
  PARTNER, GRAVITY, OR WEIGHT, WHILE THE MUSCLES
  STAY RELAXED
• STATIC STRETCH

17
PNF

• PARTNER ASSISTED STRETCHING WHEREAS A MUSCLE
  CONTRACTION IS FOLLOWED BY A RELAXATION AND
  FURTHER ASSISTED STRETCH.
• Dynamic and Static Stretch

Proprioceptive Neuromuscular Facilitation
18
What is ballistic stretching?
19
Stretching that involves bobbing, bouncing, or
jerky movements that make use of the bodys
momentum.

• (VERY DANGEROUS!!!)

20
Why should all muscle groups be stretched equally?
21
To prevent a loss of normal range of motion(ROM)
and a muscle-bound condition.
22
Why should a balanced exercise program include
both strength and flexibility exercises?
23

• So all muscles can apply equal force on all sides
  of the a joint.

24
Calisthenics

• Various gymnastic exercises designed to develop
  muscle tone

25
GUIDELINES FOR FLEXIBILITY TRAINING

• STRETCH WHEN THE MUSCLES ARE WARM
• STRETCH TO THE POINT OF MILD DISCOMFORT, NOT PAIN
• HOLD A STRETCH 10 TO 30 SECONDS, REST FOR 30 TO
  60 SECONDS, REPEAT
• STRETCH BOTH SIDES OF THE BODY
• INCREASE INTENSITY AND DURATION GRADUALLY OVER
  TIME
• IMPROVED FLEXIBILITY TAKES TIME
• STRETCH IS NON-COMPETITIVE

26
SKELETAL JOINT
THE POINT WHERE TWO BONES CONNECT

• 4 main types of joints in human body.

27
TENDONS

• DENSE, FIBROUS CONNECTIVE TISSUE THAT CONNECTS
  BONE TO MUSCLE AT A JOINT
• Because tendons attach to muscles, flexibility of
  the muscle can relieve pain in tendons.
  (tendonitis)

28
LIGAMENTS

• DENSE, FIBROUS CONNECTIVE TISSUE THAT CONNECT
  BONE TO BONE AT A JOINT
• Stretching a ligament results in injury! You
  should not attempt to stretch ligaments.

29
(No Transcript)