LIFETIME FITNESS 1

FLEXIBILITY

LIFETIME FITNESS 2

FLEXIBILITY

DEFINED AS RANGE OF MOTION ABOUT A JOINT

INFLUENCED BY BONE MUSCLE TENDONS LIGAMENTS SKIN

LIFETIME FITNESS 3

IMPORTANCE OF FLEXIBILITY

MAY PREVENT MUSCLE STRAIN & BACKACHES

SHORT, TIGHT MUSCLES ARE ASSOCIATED WITH INFLEXIBILITY & INJURY

GOOD FLEXIBILITY MAY LEAD TO IMPROVED ATHLETIC PERFORMANCE & REDUCE MUSCLE SORENESS

LIFETIME FITNESS 4

TYPES OF STRETCHING

STATIC BALLISTIC PROPRIOCEPTIVE

NEUROMUSCULAR FACILITATION (PNF)

LIFETIME FITNESS 5

STATIC STRETCHING

SLOW, SUSTAINED STRETCHING WHICH INVOLVES SLOWLY STRETCHING A MUSCLE & HOLDING IT AT GREATER THAN RESTING LENGTH FOR A SHORT PERIOD OF TIME (usually 10-30 seconds.)

USED IN WARM-UP

LIFETIME FITNESS 6

BALLISTIC STRETCHING

USING RAPID BOUNCING OR JERKING MOVEMENTS TO STRETCH.

CHANCE OF INJURY IS GREATER. IS APPROPRIATE TO USE DURING

THE ACTIVITY. HOWEVER, STATIC STRETCH PRIOR TO USING BALLISTIC…

LIFETIME FITNESS 7

PNF IS A SERIES OF RELAXATION &

CONTRACTION OF THE MUSCLES BEING STRETCHED.

MOVE MUSCLES THROUGH RANGE OF MOTION & HOLD FOR 10 SECONDS, MUSCLE APPLIES A RESISTANCE ISOMETRICALLY FOR 5 SECONDS, RELAX THE MUSCLE, STRETCH AND HOLD FOR 5 SECS.

LIFETIME FITNESS 8

PNF

CAN BE DONE WITH A PARTNER OR SOLO

POPULAR FOR REHABILITATION RESEARCH HAS SHOWN PNF

TECHNIQUES TO BE MOST EFFECTIVE IN IMPROVING FLEXIBILITY!

LIFETIME FITNESS 9

FLEXIBILITY FACTS

GIRLS TEND TO BE MORE FLEXIBLE THAN BOYS

FLEXIBILITY INCREASES UNTIL ADOLESCENCE, THEN YOU GRADUALLY BECOME LESS FLEXIBLE

INACTIVE PEOPLE ARE LESS FLEXIBLE

LIFETIME FITNESS 10

STRETCHING GUIDELINES DON’T FORCE THE STRETCH TO THE

POINT OF PAIN AVOID STRETCHING SWOLLEN JOINTS BEGINNERS SHOULD USE STATIC

STRETCHING STRETCH DIFFERENT MUSCLES &

JOINTS AVOID CONTRAINDICATED STRETCHES

(stretches you shouldn’t do because of medical reasons/problems)

LIFETIME FITNESS 11

FITT EXERCISE PRESCRIPTION

FREQUENCY 3-7 DAYS/WEEK

INTENSITY AS FAR AS YOUCAN GO WITHOUTDISCOMFORT

TIME 10-15 SECONDS3-10 REPS

TYPE STATIC-RECOMMENDED

BALLISTIC-SPECIFIC

PNF- MOST EFFECTIVE

LIFETIME FITNESS 12

CONTRAINDICATED EXERCISES

SOME EXERCISES MAY CAUSE DAMAGE TO THE MUSCULOSKELETAL SYSTEM OR CAUSE TRAUMA TO THE SPINAL COLUMN.

PLEASE CONSIDER YOUR SPECIFIC LIMITATIONS BEFORE PERFORMING EXERCISES