04/19/23

Chapter SixFlexibility

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.

Vocabularypoint at which 2 bones come together

strong, fibrous tissue which attaches one bone to another

meaty tissue surrounding bones

soft tissues that anchor muscles to bones

slowly moving a muscle to its stretching point and holding the position for 15 seconds

stretching done in continuous, slow, and controlled manner

joint—

ligament—

muscle—

tendon—

static stretching—

dynamic stretching—

Vocabulary

stretching that involves bobbing, bouncing or jerky movements which use the body's momentum

form of stretching in which a partner pushes the body beyond the initial limit

isostatic stretching—

ballistic stretching—

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 Pivot Gliding Hinge Ball and socket

Vocabulary

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 boneVocabulary

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 PostureObjective

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

Dynamic — continuous, slow and controlled

Ballistic — bouncing, jerky movement using body’s momentum

Isostatic — use a partner to stretch beyond your limit

Vocabulary

Objective

F.I.T. Applied to FlexibilityIncrease overload by increasing:

FFrequency - number of sessions per day or week

IIntensity - distance the muscle is stretched

TTime - 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

and endurance exercises to prevent imbalance.Objective

Flexibility Assessment

Before beginning testing:

Always warm up

Avoid ballistic stretching

Move in a slow, controlled way

Objective

Flexibility

Minimum principles of training guidelines

FFrequency - at least 3 times per week

IIntensity - stretch slowly until mild tension is felt

TTime - 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. Avoid injuries B. Build strength C. Develop cardiovascular endurance D. None of the above

Answer

Study Question

Joints can be prepared for vigorous physical activity by doing

A. Push-upsB. Sit-upsC. StretchingD. Weight training

Answer

Study Question

Muscles and other connective tissues should be stretched

A. 3 times per weekB. Only before joggingC. Once a weekD. When it is cold

Answer

Study Question

To increase flexibility, you must overload the muscle by:

A. Increasing your running distanceB. Lifting heavy weightsC. Performing isometric exercisesD. Stretching farther than normal

Answer

Study Question

Which exercise below is a safe exercise for developing flexibility?

A. Achilles tendon stretchB. Deep knee bendsC. Four-count toe touchD. Hurdle stretch

Answer