1. L E S S O N 1
Flexibility Facts
Lesson 1

2. Can You . . .
. . . explain the difference between a warm-up and a flexibility workout?
. . . define flexibility and how you benefit from good flexibility?
. . . describe the different types of flexibility exercises?
. . . describe the FIT formula for building flexibility using static stretching and proprioceptive neuromuscular facilitation (PNF) exercises?
. . . identify three muscles that need the most flexibility exercise?

3. Explain the difference between a warm-up and a flexibility workout.

4. Warm-Up vs. Flexibility Workout
A warm-up is a series of activities that get your body prepared for a workout or competition (start slow, progress in intensity).
A flexibility workout is aimed at increasing flexibility.

5. What is flexibility?

6. Flexibility
Flexibility is the ability to move your joints through a full range of motion (ROM).
Joints are places in your body where bones come together.
Bones are connected by ligaments.
Bones are connected to muscles by tendons.

7. What are some benefits of having good flexibility?

8. Benefits of Good Flexibility
Improved physical function
Daily and occupational activities are easier
Performance in sport and recreation is enhanced
Improved health and wellness
Improved posture
Improved back health
Some people have reduced joint pain

9. What are the factors that influence flexibility?

10. Factors That Affect Flexibility
Heredity: inherited anatomical difference influence flexibility
Body build: does not have much effect on flexibility
Gender: females tend to be more flexible than males
Age: younger people tend to be more flexible than older people

11. What are the different types of flexibility exercises?

12. Flexibility Exercises
Range-of-motion exercises
Static stretching
Proprioceptive neuromuscular facilitation (PNF) stretching
Ballistic stretching
Dynamic stretching

13. Key Terms for Flexibility Exercises
Agonist muscle: the muscle being stretched
Antagonist muscle: the muscle opposite the one being stretched
Example:
When you stretch your hamstrings (agonist), your quadriceps muscles (antagonist) relax.

14. 1. Range-of-Motion Exercises
Technically, all flexibility exercises are range-of-motion exercises because they are all designed to allow a healthy ROM in the joints.
ROM exercise refers to exercises that require a joint to move through a full ROM, powered either by the body’s own muscles or by assistance from a partner or therapist.
(continued)

15. 1. Range-of-Motion Exercises (continued)

16. 2. Static Stretching
Involves stretching slowly as far as you can without pain; you feel a sense of pulling or tension.
Static stretches are held for 10 to 30 seconds.
Two types of static stretching are active and passive static stretching.

17. Active Static Stretching
Active static stretch is caused by contracting your own antagonist muscles.
For example, contracting your shin muscle to move your toes upward, thus causing a stretch in your calf muscles

18. Passive Static Stretching
Passive static stretch is achieved without use of an antagonist muscle.
Partner can provide stretch.

19. 3. PNF Stretching
Proprioceptive neuromuscular facilitation (PNF) stretching
Used widely by athletes
Variation of static stretching
Some experts believe it is the most effective type of exercise for improving flexibility
(continued)

20. 3. PNF Stretching (continued)
Involves contracting the muscle before you stretch it to help the muscle relax
CRAC technique is a popular form of PNF

21. FIT Formulas for Static and PNF Stretching
Frequency
Threshold of training: Stretch each muscle group on 2 or 3 days each week.
Target zone: Stretch each muscle group on 2–7 days each week.
Intensity
Threshold of training: Stretch the muscle beyond its normal length until you feel tension, then hold.
Target zone: Stretch the muscle beyond its normal length, from first point of tension to point of mild discomfort (not pain). Hold.
Time
Threshold of training: Do 2 stretches of 10–30 sec for each muscle group.
Target zone: Do 2–4 stretches with a goal of 60 sec (total) of stretching for each muscle group (6 × 10, 4 × 15, or 2 × 30 sec). Rest for 15 sec between stretches.

22. 4. Ballistic Stretching
Involves a series of quick but gentle bouncing or bobbing motions that are not held for a long time.
Most static stretching exercises can be made into ballistic stretching exercises.
Sport movement stretching uses movements that mimic those of a specific sport and are considered ballistic stretching.

23. FIT Formula for Ballistic Stretching
Frequency
Threshold of training: Stretch each muscle group on 2 or 3 days each week.
Target zone: Stretch each muscle group on 2–7 days each week.
Intensity
Threshold of training: Stretch the muscle beyond its normal length until you feel tension. Use slow, gentle bounces or bobs. Use the motion of your body part to stretch the specific muscle.
Target zone: Stretch the muscle beyond its normal length, from first point of tension to point of mild discomfort (not pain). Use the same gentle bouncing stretch as for threshold.
Caution: No stretch should cause pain, especially sharp pain. Be especially careful when doing ballistic stretching.
Time
Threshold of training: For each muscle group, perform 2 sets. Bounce against the muscle slowly and gently. Perform 15 reps. Rest for 10 sec between sets.
Target zone: For each muscle group, perform 2–4 sets of 15 reps. Rest for 10 sec between sets. Start with 2 sets and progress to 4.

24. 5. Dynamic Stretching Exercise
Slow stretches.
Similar to static stretching exercises, but instead of stretching the muscle to one length and holding the stretch, the dynamic stretch is slow, gradual, and continuous until the muscle is fully stretched.
The FIT formula for dynamic stretching is similar to the formula for static stretching, but the time (T) is less (10-15 s).

25. Science in Action: Dynamic Movement Exercise
Dynamic movement exercises include jumping, skipping, and calisthenics such as those used in a warm-up.
They move the joints beyond normal resting ROM and cause the muscles and tendons to stretch.
Exercises are chosen for different muscle groups.

26. Muscles That Need the Most Stretching
Reason for stretching
Chest
Prevent poor posture
Front of shoulders
Front of hip joints
Prevent swayback posture, backache, pulled muscle
Back of thighs (hamstring)
Inside of thighs
Prevent back, leg, and foot strain
Calf
Avoid soreness and Achilles tendon injury (may result from running and jumping)
Lower back
Prevent soreness, pain, back injury