1. Flexibility

2. Terms to Know Joint: Place where two bones meet- may or may not move.

3. Terms to Know Ligament: Connects bone to bone over a joint.

4. Terms to Know Tendon: Connects muscle to bone over a joint.

5. Terms to Know Range of Motion (ROM): a joint’s potential to move.

6. Flexibility is… The ability of a joint to move through its full range of motion

7. Flexibility is… ADAPTABLE Increases in response to regular program of stretching. Decreases with inactivity SPECIFIC Flexibility in one joint does not mean flexibility in all joints.

8. Benefits of Flexibility Prevents Injuries (decreases severity of injury) Decrease muscle soreness following exercise Improve Performance Improved Joint Health Good Posture Increased Relaxation Increased Blood and Nutrients to body tissue Improved Muscle Coordination

9. Stretching Techniques Dynamic Stretching: Continuous and Controlled Movement through a joint’s ROM Example: Marching Soldiers Most appropriate for WARM UP

10. Stretching Techniques Static Stretching: Maintain a stretch at the end of a joint’s ROM Example: Hurdler’s Stretch (hold for 10 seconds) Most appropriate during a COOL-DOWN

11. Stretching Techniques Proprioceptive Neuromuscular Facilitation (PNF) Partner assisted stretching using a contraction followed by a period of rest and then a further stretch as you breathe out.

12. Stretching Techniques Passive Stretching An outside force or resistance provided by yourself, a partner, gravity or a weight to stretch. Example: Partner Straddle Stretch

13. Stretching Techniques Active Stretching: A muscle is stretched by a contraction of the opposing muscle. Example: Contract shin to stretch calf. Often found in yoga, very difficult to perform 8 Minute Yoga

14. Stretching Technique Ballistic Stretching Bouncing while stretching NOT RECOMMENDED! Why?? Can lead to injuries. Be careful not to do this when doing dynamic stretching!

15. Guidelines for Flexibility Training Warm Up First!- do not stretch cold muscles. Stretch to a point of mild discomfort-should not be painful. Hold stretch 10-30 seconds, rest 30-60 seconds and then repeat. Perform all exercises on both sides of the body. Don’t forget to breathe!

16. Injury Project Instructions: Groups of 2 Each group will be assigned an injury

17. Injury Project Instructions: Visual aid ____/25 Content ____/25 Oral Presentation ____/25 Self Evaluation _____/25 Total 100 points 10% of final grade

18. Injury Project Visual Aide: Power Point will include (25 points): Attention Getter (5 points) Definition (5 points) Prevention (5 points) Treatment (5 points) Pictures (5 points)

19. Injury Project Content: Reliable Resources/Sources Cited(25 points): Attention Getter (5 points) Definition (5 points) Prevention (5 points) Treatment (5 points) Pictures (5 points)

20. Injury Project Oral Presentation Oral Presentation (25 points): Each group member must present equal information Speak Clearly Look at audience Do not read from the Power Point or notecards Practiced and Polished

21. Injury Project Instructions Evaluation (25 Points): Self Evaluation Peer Evaluation

22. Injury Project Examples Concussion Ankle Sprain ACL Injury Dislocation Plantar Fasciitis Corns & Calluses Turf Toe Ingrown Toenail Shin Splints Stress Fracture Pelvic Fracture Groin Injury Hip Pointer Tennis Elbow Coccyx Injury Back Injury Slip Disc Whip Lash Achilles Tendon Rupture