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Chapter Six
Flexibility
The rubber band theory applies to
each of us; we will be no good until
stretched.
Objectives
How is joint movement limited?
Why is flexibility important?
What is the difference between static
stretching and dynamic stretching?
How may the training principles be applied
to improve flexibility?
Objectives
What safety precautions should be taken when
you are engaging in flexibility exercises?
How is flexibility evaluated?
Chapter 6 Value
Flexibility is an essential fitness component in both your
functional life, as well as when you engage in physical
activity.
It is important that you stretch to increase the length of
both your muscles and tendons. The more range of
motion you have, the more your joints can move without
injury.
Stretching will not only help reduce the chance of injury,
minimize muscle soreness, stimulate blood flow, it is
also a great stress reliever.
Vocabulary
joint—
point at which 2 bones come together
ligament—
strong, fibrous tissue which attaches one bone to
another
muscle—
meaty tissue surrounding bones
tendon—
soft tissues that anchor muscles to bones
static stretching—
slowly moving a muscle to its stretching point
and holding the position for 15 seconds
dynamic stretching— stretching done in continuous, slow, and
controlled manner
Vocabulary
ballistic stretching—
stretching that involves bobbing, bouncing or
jerky movements which use the body's
momentum
isostatic stretching—
form of stretching in which a partner pushes
the body beyond the initial limit
What Is Flexibility?
The ability to move body joints through a full
range of motion.
Joints of the Human Body
Point at which 2 bones come together
Types
Vocabulary
Pivot
Gliding
Hinge
Ball and socket
Joints of the Human Body
Joint Movement
Range of Motion is the intended degree of
movement of a joint
Direction is limited by bone structure and
can’t be modified
Range of motion is limited by soft tissue
and is modifiable through flexibility
exercises
Objective
1 of 2
What Limits Flexibility?
Ligament — strong fibrous tissue that
attaches one bone to another
Muscle — meaty tissue surrounding bones
Tendon — anchors muscle to bone
Vocabulary
Objective
2 of 2
Why Is Flexibility Important?
Needed in daily living
Reduces chance of injury
Increases capacity of joint to move
Prevents muscles from shortening
Helps relieve muscle soreness
Improves Posture
Objective
1 of 2
Why Is Flexibility Important?
Helps reduce chance of developing low back
pain
Helps relax muscle tightness from injury,
fatigue, and emotional tension
Objective
2 of 2
Types of Stretching
Static — slowly move muscle to
stretching point
Vocabulary
Dynamic — continuous, slow and
controlled
Ballistic — bouncing, jerky
movement using body’s momentum
Objective
Isostatic — use a partner to stretch
beyond your limit
F.I.T. Applied to Flexibility
Increase overload by increasing:
Frequency - number of sessions per day or week
Intensity - distance the muscle is stretched
Time - length of time the position is held, or
number of repetitions and sets
Objective
1 of 3
Principle of Progression
Gradually increase overload by increasing
frequency, intensity or time of the exercise
Objective
2 of 3
Principle of Specificity
Stretching exercises will improve flexibility only
in joints exercised
Flexibility is specific to each:
1. Individual
2. Joint
3. Sport
Objective
3 of 3
Flexibility Safety Precautions
Unsafe flexibility exercises
Avoid ballistic stretching
Don’t use a partner to stretch
Start at your appropriate level and progress
slowly
Stretch by what feels comfortable to you —
don’t follow others
Combine cardiovascular, muscular strength
Objective and endurance exercises to prevent imbalance.
Flexibility Assessment
Before beginning testing:
Always warm up
Avoid ballistic stretching
Move in a slow, controlled
way
Objective
Flexibility
Minimum principles of training guidelines
Frequency - at least 3 times per week
Intensity - stretch slowly until mild tension is felt
Time - static: hold stretch for 15 to 30 sec
Setting Flexibility Goals
Flexibility Exercises
Upper body and torso
Neck
Triceps
Chest and biceps
Shoulder
3-prong support side stretch
Flexibility Exercises
Lower back stretch
Hamstring
Groin
Quadriceps
Calf
Achilles tendon
Shin
Harmful Stretching Positions
Head circles
Arm circles
Plow
Sitting quadriceps stretch
4-count toe touch
Hurdle stretch
Deep knee bends
Record Progress toward Goal
Summary
Flexibility is the ability to move body joints
through a full range of motion
The direction of joint movement is limited by the
way it is structured
Four types of stretching
Flexibility is limited by soft tissue which includes
ligaments, muscles, and tendons
Objectives
How is joint movement limited?
Why is flexibility important?
What is the difference between static
stretching and dynamic stretching?
How may the training principles be applied
to improve flexibility?
Objectives
What safety precautions should be taken
when you are engaging in flexibility exercises?
How is flexibility evaluated?
Study Question
Stretching exercises will help
A.
B.
C.
D.
Answer
Avoid injuries
Build strength
Develop cardiovascular endurance
None of the above
Study Question
Joints can be prepared for vigorous physical
activity by doing
A.
B.
C.
D.
Answer
Push-ups
Sit-ups
Stretching
Weight training
Study Question
Muscles and other connective tissues should be
stretched
A. 3 times per week
B. Only before jogging
C. Once a week
D. When it is cold
Answer
Study Question
To increase flexibility, you must overload the
muscle by:
A. Increasing your running distance
B. Lifting heavy weights
C. Performing isometric exercises
D. Stretching farther than normal
Answer
Study Question
Which exercise below is a safe exercise for
developing flexibility?
A. Achilles tendon stretch
B. Deep knee bends
C. Four-count toe touch
D. Hurdle stretch
Answer