2. Chapter Six Flexibility The rubber band theory applies to each of us; we will be no good until stretched.

3. Chapter 6 Value zFlexibility is an essential fitness component in both your functional life, as well as when you engage in physical activity. zIt is important that you stretch to increase the length of both your muscles and tendons. The more range of motion you have, the more your joints can move without injury.  Stretching will not only help reduce the chance of injury, minimize muscle soreness, stimulate blood flow, it is also a great stress reliever.

4. What Is Flexibility? zThe ability to move body joints through a full range of motion.

5. Joints of the Human Body zPoint at which 2 bones come together zTypes yPivot yGliding yHinge yBall and socket Vocabulary

6. Joints of the Human Body

7. Discuss the difference: zBetween yLigament yTendon yMuscle

8. What Limits Flexibility? zLigament — strong fibrous tissue that attaches one bone to another zMuscle — meaty tissue surrounding bones zTendon — anchors muscle to bone Vocabulary Objective 2 of 2

9. Why Is Flexibility Important? zNeeded in daily living zReduces chance of injury zIncreases capacity of joint to move zPrevents muscles from shortening zHelps relieve muscle soreness Objective 1 of 2

10. Why Is Flexibility Important? zHelps reduce chance of developing low back pain zHelps relax muscle tightness from injury, fatigue, and emotional tension Objective 2 of 2

11. Types of Stretching zStatic — slowly move muscle to stretching point zDynamic — continuous, slow and controlled zBallistic — bouncing, jerky movement using body’s momentum zIsostatic — use a partner to stretch beyond your limit Vocabulary Objective

12. F.I.T. Applied to Flexibility zIncrease overload by increasing: yF yFrequency - number of sessions per day or week yI yIntensity - distance the muscle is stretched yT yTime - length of time the position is held, or number of repetitions and sets Objective 1 of 3

13. Principle of Progression zGradually increase overload by increasing frequency, intensity or time of the exercise Objective 2 of 3

14. Principle of Specificity zStretching exercises will improve flexibility only in joints exercised zFlexibility is specific to each: 1. Individual 2. Joint 3. Sport Objective 3 of 3

15. Flexibility Assessment zBefore beginning testing: 3Always warm up 3Avoid ballistic stretching 3Move in a slow, controlled way Objective

16. Flexibility Minimum principles of training guidelines zF zFrequency - at least 3 times per week zI zIntensity - stretch slowly until mild tension is felt zT zTime - static: hold stretch for 15 to 30 sec

17. Summary zFlexibility is the ability to move body joints through a full range of motion zFour types of stretching zFlexibility is limited by soft tissue which includes ligaments, muscles, and tendons

18. REVIEW zFlexibility is best defined as the ability to move body joints through a full range of motion zThe safest type of stretching is static. zThe most dangerous type of stretching is ballistic. zWhen testing for flexibility, you should warm-up properly.

19. REVIEW zStretching exercises will help avoid injuries. zA tendon is strong tissue that connects muscle to bone zA ligament is strong tissue that connects bone to bone. zThe point where two bones meet in the skeleton of the body is called a joint.

20. Study Question zStretching exercises will help A. Avoid injuries B. Build strength C. Develop cardiovascular endurance D. None of the above Answer

21. zStretching exercises will help A. Avoid injuries B. Build strength C. Develop cardiovascular endurance D. None of the above

22. Study Question zMuscles and other connective tissues should be stretched A. 3 times per week B. Only before jogging C. Once a week D. When it is cold Answer

23. zMuscles and other connective tissues should be stretched A. 3 times per week B. Only before jogging C. Once a week D. When it is cold

24. Study Question zTo increase flexibility, you must overload the muscle by: A. Increasing your running distance B. Lifting heavy weights C. Performing isometric exercises D. Stretching farther than normal Answer

25. zTo increase flexibility, you must overload the muscle by: A. Increasing your running distance B. Lifting heavy weights C. Performing isometric exercises D. Stretching farther than normal