1. ASPECTS OF FITNESS FLEXIBILITY ASPECTS OF FITNESS FLEXIBILITY

2. Flexibility is the range of movement across a joint. There are two types of flexibility: - STATIC - holding of a fixed position e.g splits. - DYNAMIC - an action performed quickly and not held e.g a high fast kick in karate. Flexibility is the range of movement across a joint. There are two types of flexibility: - STATIC - holding of a fixed position e.g splits. - DYNAMIC - an action performed quickly and not held e.g a high fast kick in karate.

3. Muscles should only be stretched when warm! There are four types of stretching: Active Stretching - You do the work Passive stretching - Partner does the work Maintenance Stretching - Daily to maintain every day movement (8 - 10 seconds) Developmental Stretching( Increase the stretch after 10 seconds and hold again, continue for approx. 30 seconds Ideally stretching should be done every day Muscles should only be stretched when warm! There are four types of stretching: Active Stretching - You do the work Passive stretching - Partner does the work Maintenance Stretching - Daily to maintain every day movement (8 - 10 seconds) Developmental Stretching( Increase the stretch after 10 seconds and hold again, continue for approx. 30 seconds Ideally stretching should be done every day

4. Good flexibility assists performance in sport. A flexible joint is at less risk of injury from jarring and twisting. That is why stretching is an essential part of the warm up for every training session. Dynamic Flexibility is important in activities such as Rugby and Swimming Static Flexibility is important in activities such as Gymnastics and Dance Good flexibility assists performance in sport. A flexible joint is at less risk of injury from jarring and twisting. That is why stretching is an essential part of the warm up for every training session. Dynamic Flexibility is important in activities such as Rugby and Swimming Static Flexibility is important in activities such as Gymnastics and Dance

5. This butterfly swimmer needs good dynamic flexibility in the shoulders as this allows her to make each stroke bigger resulting in her traveling further with every arm pull.

6. Static flexibility allows this gymnast to hold this balance during a floor routine.

7. Chris Patterson Scotland's goal kicker in rugby should have good dynamic flexibility in his hips as a big range of movement across his hips means a bigger follow through, resulting in longer kicks.

8. We can test flexibility using the ‘Sit & Reach’ test. This looks at Hamstring and lower back flexibility.

9. We can also test shoulder flexibility by attempting to touch our hands in the ‘behind the back’ test. Try it now.

10. Q. Choose any activity. Explain how flexibility is needed to perform a skill within that activity effectively.

11. Example answer: Badminton- Net Shot Good flexibility in the hips would enable a performer to lunge more effectively, whilst staying in a balanced position, and playing a net shot. Example answer: Badminton- Net Shot Good flexibility in the hips would enable a performer to lunge more effectively, whilst staying in a balanced position, and playing a net shot.