1. Flexibility

2. 1. Recall the different types of stretches 2. Understand and locate the different types of joints 3. Understand the importance and benefits of flexibility training 4. Apply principles of training to flexibility

3. 1. Joint – the point at which two bones come together 2. Tendon – connective tissue that anchors muscles to bones 3. Muscle – meaty tissue that surrounds bones 4. Ligament – strong fibrous tissue that attaches one bone to another

4. 5. Static Stretching – the slow movement of a muscle to the stretching point at which it is held for 15 sec. 6. Ballistic Stretching – stretching that involves bobbing, bouncing, or jerky movements that make use of the bodies momentum 7. Dynamic Stretching – stretching done in a continuous, slow, and controlled manner 8. Isostatic Stretching – a form of stretching in which the body is pushed beyond its initial limit

5. SSafe SStatic - Most common Stretch - held for 15-30 sec. - stretch after a warm-up DDynamic - Growing in popularity - Continuous movements - Ex. Lunges, Sumo/groin stretch

6.  Picture of a muscle spindle  Because the Intrafusal Fibers run lengthwise, they can detect stretch in the muscle.  When this happens, the send a signal via the Afferent fibers for the muscle to contract, protecting the muscle from damage.

7. Golgi Tendon Organ: the function of this organ is to send a signal to the muscle spindle to relax.  The primary difference between the GTO and the IF is that IF fibers facilitate contraction, while the GTO inhibits contraction!  Thus the GTO may provide a protective mechanism that prevents damage to muscle tissue or a joint during extreme contractions, or stretching.

8.  Unsafe  Ballistic Stretches - Jerky movements - Ex. windmill - exceeds stretchable limits - pulls muscles  Isostatic Stretches - Partner Stretching - Partners do not know how much pain you are actually in

9.  Pivot  Rotating motion  Neck  Hinge  Back and Forth motion  Knee  Ball and Socket  Multi directional motion  Hips and Shoulders  Gliding  Sliding motion  Wrists and Ankles

10. LLigament – DDoes what? TTendon – DDoes What MMuscle -

11.  Reduces Injuries  You should stretch any muscle that you exercise  Prevents Post-exercise Pain  Very important to warm-up and cool-down  Reduces chance of low back pain  Very common especially as you get older  Helps Prevent Environmental Tension  Relaxes tense muscles  yoga

12.  Principle of Overload  Increase Frequency, Intensity, or Time  Principle of Progression  Same as overload, increase in Frequency, Intensity, or Time  Principle of Specificity  You are only going to improve the flexibility of the muscles that get stretched

13. FF -Minimum of three times per week - daily is best II -Beyond normal muscle length or to mild tension TT - Static – 15-30 sec. per stretch - Dynamic - 10 to 20 reps.

14. Unit 5 Flexibility