Achieving Flexibility Chapter Fifteen Achieving Flexibility

A person’s ability to move body joints through a full range of motion. Flexibility A person’s ability to move body joints through a full range of motion. Flexibility is specific to a joint or series of joints.

Benefits of Flexibility Wellness Prevention of low back pain Healthy joints Injury prevention

Factors which Limit Flexibility Bone Structure Muscles and Tendons Ligaments Fat Gender Injuries

The Principles of Training Overload To increase your flexibility, the muscles, ligaments and tendons must be stretched slightly further than usual. Increasing frequency, intensity and/or time places overload on the muscles.

The Principles of Training Specificity Flexibility can only be gained in those joints of the body which are exercised. Give extra attention to inflexible areas of the body. Areas related to overall health fitness such as the lower back and hamstring muscles should be given special attention.

The Principles of Training Progression Increase in range of motion will occur gradually as you continue to change the frequency, intensity and/or time of your stretching program. To avoid injury or extreme soreness, increase your stretching program slowly.

The Principles of Training Regularity Daily stretching is recommended You must do your flexibility program on a regular basis or you will lose the improvements you have made.

The Principles of Training Individuality Flexibility is highly individual and specific to each body joint. Design your program to suit your individual needs. Determine your goal for achieving flexibility.

Flexibility Techniques Static stretching Muscle is stretched to its farthest point and held for at least 15-30 seconds. Perform the stretch 2-4 times. Dynamic Stretching Used to warm up for practice or competition by mimicking sport-specific types of activities to increase the range of motion of a joint.

Flexibility Techniques Contract and Relax Stretching The muscle is contracted before it is stretched The person performs an isometric contraction while a partner provides resistance. Ballistic Stretching Involves bouncing or bobbing against the muscle and is harmful, can cause pain and muscle soreness and damage soft tissue.

Safety Precautions Perform exercises within your own physical limitations. Progression should be gradual. Avoid ballistic stretching exercises. Partner stretching can be dangerous if your partner forces your body to stretch too far.

Biomechanical Principles of Flexibility • Force and leverage are important principles that influence the effectiveness of your stretching program. • Better leverage enables you to achieve the desired intensity with greater control. • Isolating the muscles being worked in a given stretch is another biomechanical concept of stretching.

Applying the Principles of Training Frequency - at least 2-3 times per week - for best results perform them daily Intensity - Stretch slowly until slight tension is felt in the muscles (mild discomfort) Time - Hold each stretch 15-30 seconds, 2 to 4 times Type - Stretching should be slow and steady - no bouncing

My Activity Plan (MAP) My Activity Plan My goal is to do the following activities to maintain or improve my flexibility. Type of Activity Frequency: Times per week Intensity of the workout Time of stretch and number of repetitions Return to Chapter Menu