1. { Flexibility Chapter 10 Textbook Course Packet page 26

2.  The ability to move the joints through a full range of motion FLEXIBILITY

3.   a type of sports fitness routine in which momentum and active muscular effort are used to stretch and the end position is not held   Ie: high knees, butt kick, grapevine, shuffle, other  Youtube: Dynamic Flexibility Exercises http://www.youtube.com/watch?v=h4A1 uSxS_y0 http://www.youtube.com/watch?v=h4A1 uSxS_y0 http://www.youtube.com/watch?v=h4A1 uSxS_y0 DYNAMIC STRETCHING

4.  Stretching slowly as far as possible without pain  Hold each stretch for 15-30 seconds  Youtube: Full Body Static Stretching Routine http://www.youtube.com/watch?v=06_G Gwl_wg8 http://www.youtube.com/watch?v=06_G Gwl_wg8 http://www.youtube.com/watch?v=06_G Gwl_wg8 STATIC STRETCHING

5. FIT FORMULA for FLEXIBILITY

6.  1.) improved function  2.) improved health and wellness  3.) prevent injury and muscle soreness  4.) improve posture  5.) prevent/relieve back pain Benefits of having good flexibility

7.  Start with a general body warm-up  Use static stretching or PNF when beginning or for general health  Do not overstretch or ballistically stretch an injured muscle  If you do ballistic stretching, do not bounce too far  Do not stretch joints that are hypermobile, unstable, swollen, or infected  Do not stretch until you feel pain Guidelines for Flexibility Exercises

8.  Avoid dangerous exercises  Avoid stretching muscles that are already overstretched from poor posture  Be sure to overload when stretching  Consider contracting then relaxing the muscle before your stretch  Consider contracting the atagonist (opposite) muscle while you stretch  Start slowly Guidelines for Flexibility Exercises continued…

9. example stretches