1. UNIT OBJECTIVE To help students understand the importance of flexibility, proper stretching techniques, the different types of stretching techniques, and how to properly warm-up as a means to incorporate this into their Individual Fitness Plans

2. The ability to move a joint through a full range of motion. ROM is the amount of movement that you can make at a joint.

3. FLEXIBILITY IS… Adaptable-Flexibility can increase to a regular program of stretching. Inactivity will lead to a decrease in flexibility. Specific-Each muscle or joint has its own flexibility. Just because you are flexible in one joint does not mean you are flexible in another joint.

4. Prevent Injuries Decrease Muscle Soreness Improve Performance Relief of Aches and Pains  Joint Health  Good Posture  Relaxation  Prevent Lower Back Pains and Injuries

5. Static-Most common, holding a stretch at the end of a joints range of motion. Stretch to a gradual pull and hold for 10-30 seconds.

6. Taking muscles through a large range of motion in a steady and rhythmical way. https://www.youtube.com/watch?v=jIV2YQm mCoQ

7. PNF-Partner assisted stretching where a muscle contraction is followed by relaxation and a further stretch.

8. Uses the momentum of a moving body part or limb to force a joint beyond its normal range of motion. This method of stretching is DANGEROUS and can lead to injury. Not to be confused with dynamic stretching.

9. Active-assuming a position and holding it with no assistance other than the strength of your agonist muscles. Passive-assuming a position and holding it with the assistance of some other body part or outside force.

10. Slow Twitch-They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Ex: marathons Fast Twitch- Produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Ex: Sprint

11. Stretch when muscles are warm Stretch to the point of mild discomfort, not pain Hold for 10-30 seconds Rest for 30-60 seconds Repeat Stretch both sides of body Increase intensity and duration over time Improved flexibility takes TIME!!! Stretching is non- competitive