Unit 5 Flexibility

Objectives Recall the different types of stretches Understand and locate the different types of joints Understand the importance and benefits of flexibility training Apply principles of training to flexibility

Terms Joint – the point at which two bones come together Tendon – connective tissue that anchors muscles to bones Muscle – meaty tissue that surrounds bones Ligament – strong fibrous tissue that attaches one bone to another

Terms Static Stretching – the slow movement of a muscle to the stretching point at which it is held for 15 sec. Ballistic Stretching – stretching that involves bobbing, bouncing, or jerky movements that make use of the bodies momentum Dynamic Stretching – stretching done in a continuous, slow, and controlled manner Isostatic Stretching – a form of stretching in which the body is pushed beyond its initial limit

Safe Types of Stretches Static Dynamic - held for 15-30 sec. - Most common Stretch - held for 15-30 sec. - stretch after a warm-up Dynamic - Growing in popularity - Continuous movements - Ex. Lunges, Sumo/groin stretch

Unsafe Types of Stretches Ballistic Stretches Isostatic Stretches - Jerky movements - Ex. windmill - exceeds stretchable limits - pulls muscles Isostatic Stretches - Partner Stretching - Partners do not know how much pain you are actually in

Joint Types Pivot Hinge Ball and Socket Gliding Rotating motion Neck Back and Forth motion Knee Ball and Socket Multi directional motion Hips and Shoulders Gliding Sliding motion Wrists and Ankles

Joint Parts Ligament – Does what? Tendon – Does What Muscle -

Benefits of Flexibility Reduces Injuries You should stretch any muscle that you exercise Prevents Post-exercise Pain Very important to warm-up and cool-down Reduces chance of low back pain Very common especially as you get older Helps Prevent Environmental Tension Relaxes tense muscles yoga

Principles of Training for Flexibility Principle of Overload Increase Frequency, Intensity, or Time Principle of Progression Same as overload, increase in Frequency, Intensity, or Time Principle of Specificity You are only going to improve the flexibility of the muscles that get stretched

F-Minimum of three times per week F.I.T. For Flexibility F-Minimum of three times per week - daily is best I-Beyond normal muscle length or to mild tension T- Static – 15-30 sec. per stretch - Dynamic - 10 to 20 reps.

Unit 5 Test Unit 5 Flexibility