2. What is Flexibility?
Flexibility is the ability of a joint to move through its range of motion
Flexibility involves your bones,
joints, surrounding tissue,
nervous system, but most
importantly your muscles
Bicep
Muscle
Tendon
Radius Bone
Humerus
Bone
Hinge
Joint
Ulna Bone
Ulnar Nerve

3. Flexibility is highly adaptable, and is increased through stretching exercises.
Muscles/joints can also become less flexible (reversibility)
Stretching is a type of physical
activity done with the intent of
improving flexibility.

4. Benefits of Flexibility and Stretching Exercises
Which benefits would help you?
Joint Health
Protection against low-back pain and injuries
Reduction of post-exercise muscle soreness
Potential relief of aches and pains
Improved posture
Improve athletic performance
Enhances range of motion
Relaxation

5. What Determines Flexibility #1 JOINT - Structure
A joint is where two bones come together.
3 Types of Joints
Fibrous Joint (Syndesmoses)
Rigid (sutures of the skull)
Cartilaginous (Synchrondoses)
Allows slight movement (pubic bones meet)
Synovial Joints (Diathrodial)
Very mobile. Joints have lots of movement

6. Synovial Joints- Joints used in movement

7. Pivot Joint

8. Oval Ball and Socket Joint

9. Saddle Joint

10. Ball and Socket

11. Hinge Joint

12. Gliding Joint

13. #2 Muscle Elasticity and Length Determines Flexibility
Muscle tissue can be lengthened if regularly stretched
To increase the length of a muscle, you must stretch it more than its normal length (overload) but not over stretch it.

14. #3 Nervous System Activity Determines Flexibility
Muscles contain stretch receptors that
control their length
When a muscle is first stretched, a reflex causes the muscle to contract, to resist the change in length.
If the stretch is maintained, the stretch reflex subsides and muscles can be stretched beyond its normal length.

15. #4 Uncontrollable Risk Factors Determine Flexibility
Age
Old Vs. Young
Gender
Girls Vs Boys
AND

16. Types of Stretching Static Stretching Ballistic Stretching PNF
Stretching muscles until tight and
hold for several seconds
Ballistic Stretching
Quick gentle bouncing type of
bobbing motion held for a few
seconds
PNF
exercises that contract and
relax at the same time

17. FITT Formula F -Stretch 3-7 days per week
I – Muscles must be stretched beyond its normal length (overload). Muscles should feel tight but NOT painful.
T - Be sure to use correct technique for each stretch, hold each stretch for seconds, and perform at least 3-4 repetitions
T- Ballistic, Static, PNF (proprioceptive neuromuscular facilitation)

18. Muscles Needing The “Most” Stretching
There are hundreds of exercises that can improve flexibility
Your program should include exercises that work all the major joints of the body by stretching their associated muscles
Chest muscles Calf Muscles
Front of shoulders Lower Back
Hip Joint Inside of thighs
Hamstrings Trunk muscles

19. Assessing Flexibility in Physical Education Class
Flexibility is specific to each joint
There are no specific tests to
measure general flexibility
“Sit-and-reach” test measures flexibility
of joints in the lower back
and hamstrings
“Zipper” test measures flexibility of
joints in the shoulders
“Trunk Lift” test measures flexibility
of lower back.

20. Summary Flexibility is highly adaptable and specific to each joint
Benefits include reducing the risk of injury, and preventing abnormal stresses that lead to joint deteriorations
Range of motion can be limited by joint structure, muscle elasticity, and stretch receptor activity
Developing flexibility depends on stretching the elastic tissues within muscles regularly

21. Training Principles S- Specificity P- Progression O- Overload
R Reversibility
T Train & Maintain