1. FLEXIBILITY

2. TERM Flexibility- The ability to move a joint through the full range of motion.

3. WHY IS FLEXIBILITY IMPORTANT? Reduces risk of injury Reduces muscle soreness Reduces muscle tension

4. WHY IS FLEXIBILITY IMPORTANT? Provides good posture Enhances body awareness

5. WHY IS FLEXIBILITY IMPORTANT? Increases mental and physical relaxation Increases ability to perform skilled movements

6. HOW CAN FLEXIBILITY BE IMPROVED IN THE 3 STAGES OF A WORKOUT? 1. WARM UP 2. ACTIVITY/WORKOUT 3. COOL DOWN

7. WARM-UP Warm-Up – Joint Rotation – Aerobic activity Purpose: Increase core temperature and get muscles ready to be stretched

8. ACTIVITY/WORKOUT – Dynamic Stretching- Any activity that includes controlled leg and arm movements through a full range of motion can improve flexibility – Example- lifting weights, running, throwing, bounding

9. Cool Down Slow body down – walking, light jogging Static stretching – Stretch to point of slight discomfort – Hold 10 to 30 seconds

10. TYPES OF STRETCHING Static Dynamic Ballistic

11. MUSCLES THAT NEED THE MOST STRETCHING Pectorals (Chest muscles) Deltoids (Front of shoulder) Hip Flexors (Front of Hip Joint) Hamstrings (Back of Thigh) Adductors (Inside of Thigh) Gastrocnemius (Calf Muscles) Erector Spinae (Lower back)

12. FLEXIBILITY ISSUES

13. HYPERMOBILITY The ability to move certain joints beyond straight (may be prone to injury)

14. JOINT LAXITY When a joint allows bones to move in ways not intended (looseness)

15. ARTHRITIS A disease in which the joint becomes inflamed. 43 million Americans

16. FITT PRINCIPLE.

17. FREQUENCY At least 3 days a week.

18. INTENSITY Stretch to slight discomfort, not to pain.

19. TIME Each stretch is done for 10 to 30 seconds. Rest 10 seconds and repeat.

20. TYPE Stretch all body parts starting from one end of your body and working to the other end. Be sure to stretch muscles you will be using in the activity.

21. FLEXIBILITY PRINCIPLES

22. OVERLOAD Stretching muscles further than normal

23. PROGRESSION As flexibility improves, increase time, stretch further, and more frequently

24. SPECIFICITY Flexibility only improves in the joints you stretch

25. MAINTAINING FLEXIBILITY Must continue to stretch or gains will be lost

26. CONCLUSION Why is Flexibility the most ignored component of fitness? How will ignoring flexibility effect your long-term health?