1. Chapter 6
Flexibility

2. Definition of Flexibility
The ability to move body joints though a full range of motion.

3. Joints of the Human Body
Pivot--example-neck,
forearm
Gliding--example-Wrist
Hinge--example- Knee,
Elbow
Ball and Socket--example-shoulder, hip

4. Soft tissue that limits flexibility
To improve flexibility
you must stretch all of the following:
Muscle
Ligaments--attach bone
to bone
Tendons--attach muscle to bone

5. Why is flexibility important?
Needed in daily living
Helps reduce chance of injury
Increases capacity of a joint to move
Helps relieve muscle soreness
Flexibility in the posterior thighs (hamstrings) helps reduce chance of developing low back pain
Helps relax muscle tightness from injury, fatigue and emotional tension

6. F.I.T. applied to Flexibility Training
Gradually increase overload by increasing-
Frequency--number of sessions per day or week. Can do stretching exercises everyday (7 days)
Intensity--distance the muscle is stretched. Stretch just to the threshold of pain.
Time--amount of time the position is held, or the number of repetitions and sets. Hold for at least 20 seconds.
Regardless of how you increase overload, remember to do so progressively.

7. Specificity of Flexibility Training
Stretching exercises will only improve flexibility in the joints exercised.
Flexibility is specific to each of the following:
Individual--individuals of the same age may have different levels of flexibility due to past and present physical activity.
Joint--each joint’s structure
Sport--the activity you are involved in.

8. Types of Stretching Static--most acceptable type. Stretch and hold.
Dynamic--done in a continuous, slow, controlled manner.
Ballistic--Bobbing, bouncing, or jerky movements. This type is generally harmful.
Isostatic--stretch to maximum and hold then a partner pushes you farther.
The danger is a partner does not know your pain during the stretch.

9. Flexibility Safety Precautions
Do not perform unsafe flexibility exercises.
Ballistic (bouncing stretches)
Stretches that compress the cervical (neck) area.
Partner stretches (unless partner is experienced)
Follow Principle of Progression-- start less, work up to more.
Do not compare yourself to others.
Principle of Specificity--(flexibility is specific for each individual)
Include flexibility exercises with cardiovascular and muscular strength and endurance programs.