Brian Mosier Flexibility 7 chapter

Review: Elem, MS/HS Resistance Training Safety (Pair/Share) –Identify 3 safety considerations for youth resistance training –Until what age is max lifting “prohibited”? –Describe 2 ways to determine intensity (NOT 1RM) –Describe 3 important points about spotting Protocols and methods –What is the recommended starting load for youth? (set, rep, freq) –What training method can be used K-12? –Identify 3 alternate training methods

Flexibility The range of motion (ROM) of a single joint or a series of joints.

Flexibility Concepts Static flexibility –Reaching slowly w/o movement (seated toe touches) Dynamic flexibility –Performing PA while moving (arm swings) Laxity –Abnormal motion around a joint (↓ ligamentous stability) Hypermobility –Excess ROM around a joint (formerly “double-jointed”)

Types of Stretching Active (unassisted) –Self-stretch; limited only by antagonist muscle(s) Passive (assisted) –Partner, gravity or implement provides stretch Static: secs; to point of mild discomfort Ballistic: rapid, bouncing motions; momentum-driven Dynamic: moving, but not bouncy/jerky (high knees) Proprioceptive neuromuscular facilitation (PNF): combo active/passive; NOT 6-10 yrs Yogic: mostly static & for trunk; CAUTION for some asanas; mind/body/spirit union

Benefits of Flexibility Decreased muscle tension Greater ease of movement Increased ROM Better postural alignment Improved circulation Prevention of spinal problems Improved development and maintenance of motor skills Current recommendations –Controlled dynamic stretches for warm-up & static stretches for cool-down

Factors Affecting Flexibility Muscle temperature: warmer is better Age and gender: stable/↓ to 12 yr, peak yr, F>M Tissue interference: ↑ muscle or fat; can be improved Genetics: maximize genetic limits w/ regular stretching Pain: never ignore this! Coordination and strength during active movement

Teaching Guidelines Select stretches that meet lesson/unit needs Give clear instruction Infuse in warm-ups, cool-downs, stations, and individual student goals Establish a regular schedule of flexibility fitness lessons Emphasize proper form and technique* NO compet

Table 7.1 (p. 122) Flexibility Guidelines Frequency2-3 d/wk, preferably daily, after whole-body warm-up IntensitySlow stretch to mild discomfort and back off slightly Time2-4 stretches/muscle group; sec ea; after warm-up TypeControlled stretching for all muscle groups (static after activity)

Safety Guidelines Complete a whole-body warm-up before stretching Use controlled movement Hold each stretch just before the point of mild discomfort for 10 to 30 seconds Avoid locking joints Do not force a stretch Do not hyperflex or hyperextend the spine while stretching from the waist only

Summary Flexibility is an important part of health-related fitness. Make explicit connections for students. Good flexibility is crucial for a healthy ROM. Flexibility improves overall health.

Next Class Quiz –Elem, MS/HS resistance training –Flexibility TA & Resource information for notebooks –Elem, MS/HS resistance training –Flexibility