F.H.S. Freshmen P.E. Fitness Unit #4: Flexibility Rev:8-02 SJH F.H.S. Freshmen P.E. Fitness Unit #4: Flexibility

What Is Flexibility? Flexibility is The ability to move the body through a full range of motion without strain

Factors that Affect Flexibility Heredity Previous Injuries – Can affect range of motion Gender – Females are generally more flexible than males Age – You usually become less flexible as you age Fat Tissue – A lot of fat tissue in and around the joints decreases flexibility

Factors that Affect Flexibility The 2 most important factors that affect flexibility are Sedentary Living and Lack of Exercise With less physical activity, muscles lose their flexibility and tendons and ligaments tighten and shorten Lack of exercise tends to increase your fat tissue, which decreases the range of motion in your joints

Types of Stretching There are three basic types of stretching Static Ballistic Proprioceptive Neuromuscular Facilitation (PNF)

Static Stretching Static Stretching: Stretching a muscle and holding it for an extended period of time (10-60 seconds) Most frequently used Causes little pain, and has a low risk of injury

Ballistic Stretching Ballistic Stretching: Exercises done with jerky, rapid, and bouncing movements Helps develop flexibility, but ballistic actions may cause soreness and injury

Proprioceptive Neuromuscular Facilitation (PNF) PNF: Stretching technique where muscles are stretched using a contract and relax method This method requires the assistance of another person PNF stretching increases flexibility the most, but also causes the most muscle soreness

Stretching and Low Back Pain Nearly 80% of the U.S. population will experience low back pain It is the 2nd leading cause of absence in the work force behind the cold 70% of all back problems are caused by weak, inflexible muscles

How Stretching Can Help With Low Back Pain You can help prevent lower back pain simply by stretching certain muscles You should stretch hamstrings, hip flexors, and spinal erectors Low back pain can also be prevented by strengthening the abdominals

General Guideline for Stretching Frequency: Stretch 3-4 times per week Intensity: Stretch until you feel discomfort but not pain Time: Perform each stretch for a minimum of 10 seconds, and a maximum of 60 seconds Perform one stretching exercise for each of the major muscle groups of the body Stretch for 5-10 minutes

Warm-Up Warm-up is the beginning part of the training session in which you prepare the body for activity. Proper warm-up helps prevent injuries by loosening and stretching muscle fibers and connective tissues (tendons and ligaments).

How to use stretching in a workout Increase your heart rate before stretching Stretch muscles for 5-10 minutes Perform your activity Cool down until your heart rate has lowered Stretch again