FLEXIBILITY

The ability to move body joint through a full range of motion

WHY IS FLEXIBILITY IMPORTANT        Needed in daily living Reduces chance of injury Increases capacity of joint to move Prevents ,muscles form shortening Helps relieve muscle soreness Helps reduce chance of developing low back pain Helps relax muscle tightness from injury, fatigue, and emotional tension

JOINTS OF THE HUMAN BODY

SOFT TISSUE THAT LIMITS FLEXIBILITY

TYPES OF STRETCHES  Static Stretching - safely moving the muscle to its stretching point and holding this position for 15 to 30 seconds. This is the most accepted method.

DYNAMIC

 DYNAMIC STRETCHING – the same positions as static stretching, but is done in a continuous, slow and controlled manner.

BALLISTIC

 Ballistic Stretching – involves bobbing, bouncing, or jerky movements that use the body’s momentum. Can be dangerous.

PNF

 Proprioceptive Neuromuscular Facilitation (PNF) Stretching – Contract your muscles while a partner provides resistance for 10 seconds. Then relax and allow the partner to take the stretch slightly farther.

ACTIVE ISOLATED

 Active Isolated Stretching- Use a towel, exercise strap, or rope to pull the muscle a bit further than you can normally hold.

FLEXIBILITY SAFETY PRECAUTIONS      Unsafe flexibility exercises Overzealous stretching Progression Comparison with others Include flexibility exercises with cardiovascular and muscular strength and endurance programs.

PRINCIPLES OF TRAINING APPLIED TO FLEXIBILITY    Principle of Overload (FIT) Principle of Specificity Principle of Progression

PRINCIPLE OF OVERLOAD APPLIED TO FLEXIBILITY TRAINING F.I.T.

Gradually increase overload by increasing  Frequency – number of sessions per day or week  Intensity – distance the muscle is stretched  Time – Amount of time the position is held, or the number of repetitions and sets.

PRINCIPLE OF SPECIFICITY APPLIED TO FLEXIBILITY TRAINING Stretching exercises will only improve flexibility in the joint exercised.

Flexibility is specific to each 1.

2.

3.

Individual Joint Sport

PRINCIPLE OF PROGRESSION APPLIED TO FLEXIBILITY TRAINING Regardless of how you increase overload, remember to do so progressively.