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

 Flexibility is an essential fitness component in both your functional life, as well as when you engage in physical activity.  It 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.

 The ability to move body joints through a full range of motion.

 Point at which 2 bones come together  Types ◦ Pivot ◦ Gliding ◦ Hinge ◦ Ball and socket

 Direction is limited by bone structure and can’t be modified = type of joint  Range of motion is limited by soft tissue and is modifiable through flexibility exercises

 Ligament — strong fibrous tissue that attaches one bone to another  Muscle — meaty tissue surrounding bones  Tendon — anchors muscle to bone

 Increases capacity of joint to move  Improves posture  Helps relieve tension  Helps relieve muscle soreness  Stimulates blood flow  Reduces chance of injury

 Helps reduce chance of developing low back pain ◦ 80% of Americans suffer low back pain  Helps relax muscle tightness from injury, fatigue, and emotional tension

 Static — slowly move muscle to stretching point  Dynamic — continuous, slow and controlled  Ballistic — bouncing, jerky movement using body’s momentum  Isostatic — use a partner to stretch beyond your limit  PNF – to stretching point static stretch 10 second, then muscle is flexed 5 seconds

 Overload – stretch your muscles farther than they are used to  Progression – change time you perform a stretch, how far you stretch, how often you stretch or what stretch you are doing  Specificity – flexibility is specific to the joint and soft tissue involved in the stretch

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

Minimum principles of training guidelines  F  Frequency - at least 2-3 times per week  I  Intensity - stretch slowly until tension is felt, not pain  T  Time – minutes ◦ static: hold stretch for 20 to 30 seconds  Type – after warm up=dynamic after cooldown=static

NUMBER 1: Dynamic warm-up prior to working out The days of long holds on stretches before exercise is largely over. NUMBER 2: Follow a workout with light static stretching NUMBER 3: Prioritize full range of motion (Example: 90 Degree angle on squats) NUMBER 4: Incorporate massage (Example Foam Rollers) NUMBER 5: Take part in relaxing exercises (Walking, Yoga) NUMBER 6: Learn to breathe properly (Slow deep breaths) NUMBER 7: Stay hydrated 7 Ways To Improve Flexibility

 Flexibility is the ability to move body joints through a full range of motion  The direction of joint movement is limited by the way it is structured  Flexibility is limited by soft tissue which includes ligaments, muscles, and tendons  Five types of stretching  How would you apply the principles of training

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 —

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 (Proprioceptive Neromuscular Facilitation) variation of static stretching move muscle to stretching point then flex the muscle to give extra stretch Joint condition causing inflammation and pain in joints, can limit range of motion isostatic stretching — ballistic stretching — PNF stretching — Arthritis —