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

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 muscle to bones joint — ligament — muscle — tendon —

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

Why Is Flexibility Important? zHelps reduce chance of developing low back pain zNeeded in daily living zReduces chance of injury zHelps relieve muscle soreness

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

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

Study Question zWhat kind of stretching is done in a continuous slow and controlled manner? A. ballistic stretching. B. dynamic stretching. C. PNF stretching. D. static stretching

Study Question Post-exercise pain and stiffness caused by muscle spasms can be prevented or reduced by A. cool-down exercises. B. stretching exercises. C. warm-up exercises. D. weight training exercises.