1. Unit 5
Flexibility

2. Objectives Recall the different types of stretches
Understand and locate the different types of joints
Understand the importance and benefits of flexibility training
Apply principles of training to flexibility

3. Terms Joint – the point at which two bones come together
Tendon – connective tissue that anchors muscles to bones
Muscle – meaty tissue that surrounds bones
Ligament – strong fibrous tissue that attaches one bone to another

4. Terms
Static Stretching – the slow movement of a muscle to the stretching point at which it is held for 15 sec.
Ballistic Stretching – stretching that involves bobbing, bouncing, or jerky movements that make use of the bodies momentum
Dynamic Stretching – stretching done in a continuous, slow, and controlled manner
Isostatic Stretching – a form of stretching in which the body is pushed beyond its initial limit

5. Safe Types of Stretches Static Dynamic - held for 15-30 sec.
- Most common Stretch
- held for sec.
- stretch after a warm-up
Dynamic
- Growing in popularity
- Continuous movements
- Ex. Lunges, Sumo/groin stretch

6. Unsafe Types of Stretches Ballistic Stretches Isostatic Stretches
- Jerky movements
- Ex. windmill
- exceeds stretchable limits
- pulls muscles
Isostatic Stretches
- Partner Stretching
- Partners do not know how much pain you are actually in

7. Joint Types Pivot Hinge Ball and Socket Gliding Rotating motion Neck
Back and Forth motion
Knee
Ball and Socket
Multi directional motion
Hips and Shoulders
Gliding
Sliding motion
Wrists and Ankles

8. Joint Parts
Ligament –
Does what?
Tendon –
Does What
Muscle -

9. Benefits of Flexibility
Reduces Injuries
You should stretch any muscle that you exercise
Prevents Post-exercise Pain
Very important to warm-up and cool-down
Reduces chance of low back pain
Very common especially as you get older
Helps Prevent Environmental Tension
Relaxes tense muscles
yoga

10. Principles of Training for Flexibility
Principle of Overload
Increase Frequency, Intensity, or Time
Principle of Progression
Same as overload, increase in Frequency, Intensity, or Time
Principle of Specificity
You are only going to improve the flexibility of the muscles that get stretched

11. F-Minimum of three times per week
F.I.T. For Flexibility
F-Minimum of three times per week
- daily is best
I-Beyond normal muscle length or to mild tension
T- Static – sec. per stretch
- Dynamic to 20 reps.

12. Unit 5 Test
Unit 5 Flexibility