1. Flexibility
The ability to move a joint through normal range of motion(ROM).

2. What is range of motion?

3. THE ENTIRE MOVEMENT THROUGH WHICH A BODY PART CAN MOVE AT A JOINT.

4. FLEXIBILITY IS . . . ADAPTABLE
Flexibility can increase to a regular program of stretching. Use the FITT Principal!!!
Flexibility will decrease in response to inactivity. (Atrophy)
Flexibility will improve in response to activity!!!

5. FLEXIBILITY IS . . . SPECIFIC
FLEXIBILITY IN ONE JOINT DOESN’T NECESSARILY MEAN GOOD FLEXIBILITY IN ANOTHER JOINT.

6. How can you apply the principles of overload, progression and specificity to flexibility?

7. overload: stretch your muscles farther than you normally do
progression: stretch farther as you gain flexibility
specificity: stretch all muscles that need stretching

8. BENEFITS OF GOOD FLEXIBILITY:
Decrease Muscle Soreness
Good Posture
Improve Performance
Relaxation
Relief for Aches and Pains
Prevention of Low Back Pain and Back Injuries

9. Who tends to be more flexible - males or females, young people or old people?

10. FEMALES
YOUNG PEOPLE

11. STATIC 2 TYPES OF FLEXIBILITY:
HOLDING A STRETCH AT ONE END OF THE JOINT’S RANGE OF MOTION (ROM)

12. CONTINUOUS STRETCHING WITH MOVEMENT
THROUGH A JOINT’S ROM
DYNAMIC

13. STRETCHING TECHNIQUES TO DEVELOP FLEXIBILITY
STATIC STRETCHING
The slow movement of a muscle to the end point at which it is held for 15 seconds.

14. DYNAMIC STRETCHING
CONTINUOUS, SLOW AND CONTROLED MOVEMENT THROUGH A JOINT’S RANGE OF MOTION. Examples: SHOULDER, HIP

15. ACTIVE STRETCHING
A MUSCLE IS STRETCHED BY CONTRACTING THE OPPOSITE MUSCLES. Example: contract shin to stretch the calf muscles
STATIC STRETCH

16. PASSIVE STRETCHING
A STRETCH PROVIDED BY AN OUTSIDE FORCE, SUCH AS A PARTNER, GRAVITY, OR WEIGHT, WHILE THE MUSCLES STAY RELAXED
STATIC STRETCH

17. PNF
PARTNER ASSISTED STRETCHING WHEREAS A MUSCLE CONTRACTION IS FOLLOWED BY A RELAXATION AND FURTHER ASSISTED STRETCH.
Dynamic and Static Stretch
Proprioceptive
Neuromuscular
Facilitation

18. What is ballistic stretching?

19. Stretching that involves bobbing, bouncing, or jerky movements that make use of the body’s momentum.
(VERY DANGEROUS!!!)

20. Why should all muscle groups be stretched equally?

21. To prevent a loss of normal range of motion(ROM) and a muscle-bound condition.

22. Why should a balanced exercise program include both strength and flexibility exercises?

23. So all muscles can apply equal force on all sides of the a joint.

24. Calisthenics
Various gymnastic exercises designed to develop muscle tone

25. GUIDELINES FOR FLEXIBILITY TRAINING:
STRETCH WHEN THE MUSCLES ARE WARM
STRETCH TO THE POINT OF MILD DISCOMFORT, NOT PAIN
HOLD A STRETCH 10 TO 30 SECONDS, REST FOR 30 TO 60 SECONDS, REPEAT
STRETCH BOTH SIDES OF THE BODY
INCREASE INTENSITY AND DURATION GRADUALLY OVER TIME
IMPROVED FLEXIBILITY TAKES TIME
STRETCH IS NON-COMPETITIVE

26. SKELETAL JOINT
THE POINT WHERE TWO BONES CONNECT
4 main types of joints in human body.

27. TENDONS
DENSE, FIBROUS CONNECTIVE TISSUE THAT CONNECTS BONE TO MUSCLE AT A JOINT
Because tendons attach to muscles, flexibility of the muscle can relieve pain in tendons. (tendonitis)

28. LIGAMENTS
DENSE, FIBROUS CONNECTIVE TISSUE THAT CONNECT BONE TO BONE AT A JOINT
Stretching a ligament results in injury! You should not attempt to stretch ligaments.