Chapter Six Flexibility The rubber band theory applies to each of us; we will be no good until stretched.

Objectives zHow is joint movement limited? zWhy is flexibility important? zWhat is the difference between static stretching and dynamic stretching? zHow may the training principles be applied to improve flexibility?

Objectives zWhat safety precautions should be taken when you are engaging in flexibility exercises?  How is flexibility evaluated?

Chapter 6 Value zFlexibility is an essential fitness component in both your functional life, as well as when you engage in physical activity. zIt is important that you stretch to increase the length of both your muscles and tendons. The more range of motion you have, the more your joints can move without injury.  Stretching will not only help reduce the chance of injury, minimize muscle soreness, stimulate blood flow, it is also a great stress reliever.

Vocabulary point at which 2 bones come together strong, fibrous tissue which attaches one bone to another meaty tissue surrounding bones soft tissues that anchor muscles to bones slowly moving a muscle to its stretching point and holding the position for 15 seconds stretching done in continuous, slow, and controlled manner joint — ligament — muscle — tendon — static stretching — dynamic stretching —

Vocabulary stretching that involves bobbing, bouncing or jerky movements which use the body's momentum form of stretching in which a partner pushes the body beyond the initial limit isostatic stretching — ballistic stretching —

Evaluate Goals

What Is Flexibility? zThe ability to move body joints through a full range of motion.

Joints of the Human Body zPoint at which 2 bones come together zTypes yPivot yGliding yHinge yBall and socket Vocabulary

Joints of the Human Body

Joint Movement zDirection is limited by bone structure and can’t be modified zRange of motion is limited by soft tissue and is modifiable through flexibility exercises Objective 1 of 2

What Limits Flexibility? zLigament — strong fibrous tissue that attaches one bone to another zMuscle — meaty tissue surrounding bones zTendon — anchors muscle to bone Vocabulary Objective 2 of 2

Why Is Flexibility Important? zNeeded in daily living zReduces chance of injury zIncreases capacity of joint to move zPrevents muscles from shortening zHelps relieve muscle soreness Objective 1 of 2

Why Is Flexibility Important? zHelps reduce chance of developing low back pain zHelps relax muscle tightness from injury, fatigue, and emotional tension Objective 2 of 2

Types of Stretching zStatic — slowly move muscle to stretching point zDynamic — continuous, slow and controlled zBallistic — bouncing, jerky movement using body’s momentum zIsostatic — use a partner to stretch beyond your limit Vocabulary Objective

F.I.T. Applied to Flexibility zIncrease overload by increasing: yF yFrequency - number of sessions per day or week yI yIntensity - distance the muscle is stretched yT yTime - length of time the position is held, or number of repetitions and sets Objective 1 of 3

Principle of Progression zGradually increase overload by increasing frequency, intensity or time of the exercise Objective 2 of 3

Principle of Specificity zStretching exercises will improve flexibility only in joints exercised zFlexibility is specific to each: 1. Individual 2. Joint 3. Sport Objective 3 of 3

Flexibility Safety Precautions 3Unsafe flexibility exercises 3Avoid ballistic stretching 3Don’t use a partner to stretch 3Start at your appropriate level and progress slowly 3Stretch by what feels comfortable to you — don’t follow others 3Combine cardiovascular, muscular strength and endurance exercises to prevent imbalance. Objective

Flexibility Assessment zBefore beginning testing: 3Always warm up 3Avoid ballistic stretching 3Move in a slow, controlled way Objective

Flexibility Assessment zTests ySit-and-reach yShoulder lift yBroomstick dynamic flexibility Vocabulary Objective

Flexibility Minimum principles of training guidelines zF zFrequency - at least 3 times per week zI zIntensity - stretch slowly until mild tension is felt zT zTime - static: hold stretch for 15 to 30 sec

Setting Flexibility Goals Less close exceeds Difference between 1 to 10 cm at or above Test score & health standard standard Recommended range 5 to 15cm 1 to 4 cm 0 to 2 cm

Flexibility Exercises zUpper body and torso zNeck zTriceps zChest and biceps zShoulder z3-prong support side stretch

Flexibility Exercises zLower back stretch zHamstring zGroin zQuadriceps zCalf zAchilles tendon zShin

Harmful Stretching Positions zHead circles zArm circles zPlow zSitting quadriceps stretch z4-count toe touch zHurdle stretch zDeep knee bends

Record Progress toward Goal

Summary zFlexibility is the ability to move body joints through a full range of motion zThe direction of joint movement is limited by the way it is structured zFour types of stretching zFlexibility is limited by soft tissue which includes ligaments, muscles, and tendons

Objectives How is joint movement limited? Why is flexibility important? What is the difference between static stretching and dynamic stretching? How may the training principles be applied to improve flexibility?

Objectives What safety precautions should be taken when you are engaging in flexibility exercises? How is flexibility evaluated?

Study Question zStretching exercises will help A. Avoid injuries B. Build strength C. Develop cardiovascular endurance D. None of the above Answer

zStretching exercises will help A. Avoid injuries B. Build strength C. Develop cardiovascular endurance D. None of the above

Study Question zJoints can be prepared for vigorous physical activity by doing A. Push-ups B. Sit-ups C. Stretching D. Weight training Answer

zJoints can be prepared for vigorous physical activity by doing A. Push-ups B. Sit-ups C. Stretching D. Weight training

Study Question zMuscles and other connective tissues should be stretched A. 3 times per week B. Only before jogging C. Once a week D. When it is cold Answer

zMuscles and other connective tissues should be stretched A. 3 times per week B. Only before jogging C. Once a week D. When it is cold

Study Question zTo increase flexibility, you must overload the muscle by: A. Increasing your running distance B. Lifting heavy weights C. Performing isometric exercises D. Stretching farther than normal Answer

zTo increase flexibility, you must overload the muscle by: A. Increasing your running distance B. Lifting heavy weights C. Performing isometric exercises D. Stretching farther than normal

Study Question zWhich exercise below is a safe exercise for developing flexibility? A. Achilles tendon stretch B. Deep knee bends C. Four-count toe touch D. Hurdle stretch Answer

zWhich exercise below is a safe exercise for developing flexibility? A. Achilles tendon stretch B. Deep knee bends C. Four-count toe touch D. Hurdle stretch