FOOD AND FITNESS Mrs. Swope

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Presentation transcript:

FOOD AND FITNESS Mrs. Swope Developing Flexibility

What is flexibility? Is the ability to move joints and tissue surrounding the joint through a full range of motion.(ROM) The more movable the joint is the more flexible it is. Flexibility varies from person to person.

Who should do flexibility exercises? It is important for everyone, regardless of age or flexibility.

Why is it important to maintain flexibility? To preserve ROM To maintain flexibility To prevent injury during exercise To prepare muscles for more vigorous exercise To help develop body awareness To promote circulation

How often should you stretch? Frequency: At least 3 times per week Intensity: To a point of mild discomfort Duration: Hold for 10-30 seconds Repetitions: Do 3-5 for each stretch

What are the different types of stretches? STATIC: the muscle is lengthened slowly and held for 1-30 seconds. BALLISTIC: uses rapid, bouncing movements to force the muscle to lengthen. This type of stretching is not recommended. DYNAMIC: Is a slow, controlled swinging movement, usually as part of a warm up. Risk of injury if done incorrectly.

Static Stretches

Static Stretches

Dynamic Stretching

Dynamic Stretching

Dynamic Stretching

Stretching Guidelines Use static stretching Always warm up for 5-10 minutes before stretching muscles Stretch before and after exercise Stretch between weightlifting sets Stretch before and after cardio exercise

Joint Structure To understand flexibility it is important to understand joint structure. Bones come together to form joints. Joints contain ligaments which connect bone to bone. Tendons attach muscle to bone.

Joint Structure BALL AND SOCKET: most movable, moves in all directions. Examples: shoulder, hip

Ball and Socket Joint

Ball and Socket Joint

Joint Structure HINGE JOINT: moves in only two ways. Examples: knee, elbow, fingers

Hinged Joint: Knee

Hinged Joint: Elbow

Importance of Flexibility Sitting for long periods can shorten the muscles, limiting movement, leading to back pain. Athletes require a higher degree of flexibility. Flexibility requirements vary from sport to sport. Flexible muscles can provide more power. Stretching should always be a part of conditioning

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