1. Flexibility

2. Why is flexibility important??
Stretch muscles
Protect against injury
Allow the maximum range of motion in joints

3. A point at which 2 or more bones come together
Joints
A point at which 2 or more bones come together
fixed joint
sliding joint
pivot joint
ball-and-socket joint
hinge joint

4. Pivot Joint Example of a pivot joint?
Permits a rotating motion on an axis
Neck

5. Fixed Joint
Ideas of an example??
A joint that does not move
skull

6. Gliding Joint
Ideas??
Allows bones to slide over one another or past one another
Ankle & Wrist

7. Ball & Socket Joint Ideas??
Allows for radial movement in almost any direction
Hip & Shoulder

8. Hinge Joint Ideas?? Allow a back & forth motion Extension/Retraction
Elbow & Knee

9. What can limit range of motion??
Ligaments
Strong fibrous tissues that attaches bone to bone
Muscles
Meaty tissue surrounding the bone
Tendons
Connective tissue that anchors muscle to bone

10. Ligaments

11. Sprained Ligaments

12. Muscles

13. Tendons

14. Torn Tendon

15. Ligament or Tendon???

16. Why is flexibility important in each of these sports?
Which joints are used most in each sport??

17. Things to know…
Soft tissue (tendons, ligaments, muscles, nerves, blood vessels, fat, skin) limits flexibility.
However, it is possible to improve the motion in a joint by performing exercises that alter the soft tissue

18. Importance of Flexibility
Reduces Injuries
A lack of flexibility can result in joint or muscle injury during exercise or daily activity
Importance of Flexibility

19. Importance of Flexibility
Prevention of post-exercise pain by warming up and cooling down sessions
Important to warm up before stretching
Think of a rubber band. If you stretch a frozen rubber band, what happens?? If you stretch a rubber band after it was in the microwave, what happens??
Importance of Flexibility

20. Importance of Flexibility
Reduces chances of lower back pain
Reduces aches
Improves posture to help prevent low back problems in adulthood
Helps relieve emotional tension
Relaxes tense muscles
Importance of Flexibility

21. Safety Precautions Avoid ballistic stretching Avoid using partners
Avoid increasing drastically
Avoid imitating flexibility of others
Safety Precautions

22. Ballistic Stretching A bouncing motion while stretching
Dangerous because:
This technique relies on momentum to force the muscles to lengthen. This can lead to tears

23. Dynamic Stretching
Performing stretches while moving

24. Static Stretching
Stretching while still
Holding a stretch

25. PNF Stretching Proprioceptive Neuromuscular Facilitation
Combination of stretching & contraction
Usually performed with a partner.
Dangerous because partner is unaware of limitations

26. Harmful Stretching Positions
Head/arm circles
Plow
Seated Quadriceps Stretch
Four count toe touch
Hurdle Stretch
Deep knee bends