1. Chapter 11

2.  Flexibility Video Flexibility Video  Flexibility- a joints ability to move through its full range of motion  Range of Motion- the degree of motion allowed around a joint

3.  Heredity  Gender  Females over males, especially in hips  Age  Younger over older  Elasticity- the ability of the muscles and connective tissues to stretch and give  Body Temperature  Importance of warming up

4.  Injuries  Scar Tissue  Percentage of Body Fat  Lean over Fat Mass  Activity Level  Most significant. As activity level increases as does flexibility

5.  In fact, 31 million Americans experience low- back pain at any given time.*  Experts estimate that as many as 80% of the population will experience a back problem at some time in our lives.  Associated with weak abs and poor lower back flexibility.

6.  Plan ahead, get people to help  Position your body close to the object  Place your feet shoulder width apart  Bend your knees, tighten your stomach  Use your legs to lift the load  Keep knees slightly bent when walking with the object  Lift slow

7.  Posture- the alignments of the body’s muscles and skeletons as they provide support for the total body  Static Posture- posture your body exhibits while in a resting position  Dynamic Posture- posture you body exhibits when you move or prepare to move

9. 1. What is flexibility? 2. List and Explain 2 types of posture 3. Respond:  “I am a well-conditioned 16 year old, so I don’t need to worry about my posture.” What are the potential dangers of this attitude.

10.  Hyperflexibility- excessive amount of flexibility  Hyperflexion Video Hyperflexion Video  Muscle imbalance- a condition in which one muscle group becomes too strong in relation to a complementary group.  Occurs when FITT is misapplied  Core Stability- stretching and strengthening the muscles around the spine

11.  Frequency- A minimum of 3 days per week, preferably daily  Intensity- Slight discomfort but NOT pain  Time- 20-30 seconds per stretch repeat 3 times per stretch  Variety of stretches for all muscle groups  Question:  How can you achieve overload in a stretch program?

12.  Rate at which you modify FITT depends on fitness level  Should progress slowly

13.  Static- slowly smoothly and in a sustained fashion  Ballistic- quick up and down bobbing, where stretches are held very briefly (UN Safe)  Reflex-Assisted Stretching- stretching movements that challenge the reflex to adapt  Plyometrics: Jumping & bounding  Passive Stretching- stretching against a counterforce with little or no movement