Fitt/Theories/Flexibility Corning union high school physical education

Flexibility Definition The ability of joints to move in a full range of motion.

Strength training terminology review these terms with a partner Repetitions- Number of times an exercise is completed without a break. Sets- The number of groups of repetitions of a particular exercise. Example: 3 Sets of 8 repetitions Rest- The time necessary for muscle to recover after periods of overload ( A SET). Load- the amount of weight lifted for each repetition.

STRENGHT TRAINING TERMINOLOGY CONTINUED REVIEW THESE TERMS WITH A PARTNER Isometric- When there is tension in the muscle, but no change in the muscle length. Concentric- When the muscle shortens during contraction. Eccentric- When the muscle lengthens during contraction.

FITT FITT stands for: F- Frequency I- Intensity Time T- T- Type

Frequency F-Frequency: How often? Frequency answers the question “how often an activity is performed” Examples: 3 days a week, 5 days a week, daily

Intensity I-Intensity: How hard? Intensity answers the question “how hard is the person working?”

Time T-Time: How long? How many sets and repetitions (reps) Time for Flexibility answers the question “how many sets and reps or time for each stretch?” Examples: 1 sets of 10 seconds or 3 sets of 15 seconds

Type T-Type: What kind ?: Type answers the question “what kind of activities is the person doing”

3 Fitness Theories Theory of Progression Slowly adding to your program Add more time to your static stretch add more dynamic stretches add another set implement assisted isolated stretching

Types of flexibility programs Static stretching: Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds.  Dynamic Stretching: active movements of muscle that bring forth a stretch but are not held in the end position Assisted Isolated Stretching: Using a band or rope to isolate muscle groups to be stretched. Yoga: A practice utilizing poses, posture and breathing that can increase flexibility.

3 Fitness Theories Theory of Overload Doing more than usual Add more time to stretches add more sets of stretches implement new stretches use dynamic stretches or assisted isolated stretches add more days of flexibility

3 Fitness Theories Theory of Specificity Completing certain activities to enhance a certain component of fitness What kind of physical activities are you doing and what kind of flexibility do you wish to have? You can tailor your flexibility program to your activities. Example: dynamic stretches for athletes, static stretches for yoga

What means “the starting point?” Threshold/Target What means “the starting point?” What means “the goal?”

Flexibility Definition: The ability of the joints to move in a full range of motion.time. Frequency: Threshold: 3 days per week Target: Daily Intensity: Stretch muscles longer than usual, but do so slowly Add sets Add time Implement different types of flexibility programs Time: 1 set of 10-15 seconds of stretching and holding 3 sets of 10-15 second stretching and holding resting the muscles in between Type: Static stretching Dynamic stretching Assisted isolated stretching Yoga