1. Flexibility and Athletic Injuries Power Point #5

2. Flexibility is… The ability of a joint to move through its full range of motion.

3. Terms to Know Joint: Place where two bones meet – may or may not move. Ligament: Connects bone to bone over a joint. Tendon: Connects muscle to bone over a joint. Range of Motion (ROM): A joint’s potential to move.

4. Types of Joints

5. Flexibility is… ADAPTABLE ◦Increases in response to regular program of stretching. ◦Decreases with inactivity. SPECIFIC ◦Flexibility in one joint does not mean flexibility in all joints.

6. Benefits of Flexibility Prevents injuries (decreases severity of injury) Decrease muscle soreness following exercise Improves performance Improves joint health Good posture Increases relaxation Increases blood and nutrients to body tissue Improved muscle coordination

7. Stretching Techniques Static Stretching: ◦Maintain a stretch at the end of a joint’s ROM ◦Example: Hurdler’s Stretch (hold for 10 seconds)

8. Stretching Techniques Dynamic Stretching: ◦Continuous Movement through a joint’s ROM ◦Example: Walking lunge

9. Stretching Techniques Active Stretching: ◦A muscle is stretched by a contraction of the opposing muscle. ◦Example: Forearms, biceps, calves

10. Stretching Techniques Passive Stretching ◦An outside force or resistance provided by yourself, a partner, gravity or a weight to stretch. ◦Example: Partner Straddle Stretch

11. Stretching Techniques Proprioceptive Neuromuscular Facilitation (PNF) ◦Partner assisted stretching using a contraction followed by a period of rest and then a further stretch as you breathe out.

12. Stretching Technique Ballistic Stretching ◦Bouncing while stretching ◦NOT RECOMMENDED! ◦Why?

13. Guidelines for Flexibility Training Warm Up First!- do not stretch cold muscles. Stretch to a point of mild discomfort- should not be painful. Hold stretch 10-30 seconds, rest 30-60 seconds and then repeat. Perform all exercises on both sides of the body. Don’t forget to breathe!

14. Injury Project Instructions: Groups of 3 Each group will be assigned an injury: ◦Sprain ◦Fracture ◦Muscle Pull/Strain ◦Muscle Cramp/Spasm ◦Heat Stroke/Exhaustion ◦Ligament or Tendon Tear ◦Tendonitis ◦Dislocation ◦Concussion ◦Shin Splints

15. Injury Project Instructions: Poster or Power Point will include (25 points): ◦Pictures ◦Attention Getter ◦Definition ◦Prevention ◦Treatment ◦Recovery Time ◦Statistics/Extra Facts *Poster or PowerPoint must be neat and easy to read!

16. Injury Project Instructions: Presentation (10 points total) ◦Each group member must present something. ◦Speak clearly ◦Do not read word for word off slides