Title: Flexibility
1Flexibility
The ability to move a joint through normal range
of motion(ROM).
2What is range of motion?
3THE ENTIRE MOVEMENT THROUGH WHICH A BODY PART CAN
MOVE AT A JOINT.
4FLEXIBILITY IS . . .
ADAPTABLE
Flexibility can increase to a regular program of
stretching. Use the FITT Principal!!!
Flexibility will decrease in response to
inactivity. (Atrophy) Flexibility will improve in
response to activity!!!
5FLEXIBILITY IS . . .
SPECIFIC
FLEXIBILITY IN ONE JOINT DOESNT NECESSARILY MEAN
GOOD FLEXIBILITY IN ANOTHER JOINT.
6How can you apply the principles of overload,
progression and specificity to flexibility?
7- overload stretch your muscles farther than you
normally do - progression stretch farther as you gain
flexibility - specificity stretch all muscles that need
stretching
8BENEFITS OF GOOD FLEXIBILITY
Decrease Muscle Soreness
Good Posture
Improve Performance
Relaxation
Relief for Aches and Pains
Prevention of Low Back Pain and Back Injuries
9Who tends to be more flexible - males or females,
young people or old people?
10 112 TYPES OF FLEXIBILITY
STATIC
HOLDING A STRETCH AT ONE END OF THE JOINTS RANGE
OF MOTION (ROM)
12CONTINUOUS STRETCHING WITH MOVEMENT THROUGH A
JOINTS ROM
DYNAMIC
13STRETCHING TECHNIQUES TO DEVELOP FLEXIBILITY
STATIC STRETCHING
The slow movement of a muscle to the end point at
which it is held for 15 seconds.
14DYNAMIC STRETCHING
CONTINUOUS, SLOW AND CONTROLED MOVEMENT THROUGH A
JOINTS RANGE OF MOTION. Examples SHOULDER, HIP
15ACTIVE STRETCHING
- A MUSCLE IS STRETCHED BY CONTRACTING THE OPPOSITE
MUSCLES. Example contract shin to stretch the
calf muscles - STATIC STRETCH
16PASSIVE STRETCHING
- A STRETCH PROVIDED BY AN OUTSIDE FORCE, SUCH AS A
PARTNER, GRAVITY, OR WEIGHT, WHILE THE MUSCLES
STAY RELAXED - STATIC STRETCH
17PNF
- PARTNER ASSISTED STRETCHING WHEREAS A MUSCLE
CONTRACTION IS FOLLOWED BY A RELAXATION AND
FURTHER ASSISTED STRETCH. - Dynamic and Static Stretch
Proprioceptive Neuromuscular Facilitation
18What is ballistic stretching?
19Stretching that involves bobbing, bouncing, or
jerky movements that make use of the bodys
momentum.
20Why should all muscle groups be stretched equally?
21To prevent a loss of normal range of motion(ROM)
and a muscle-bound condition.
22Why should a balanced exercise program include
both strength and flexibility exercises?
23- So all muscles can apply equal force on all sides
of the a joint.
24Calisthenics
- Various gymnastic exercises designed to develop
muscle tone
25GUIDELINES FOR FLEXIBILITY TRAINING
- STRETCH WHEN THE MUSCLES ARE WARM
- STRETCH TO THE POINT OF MILD DISCOMFORT, NOT PAIN
- HOLD A STRETCH 10 TO 30 SECONDS, REST FOR 30 TO
60 SECONDS, REPEAT - STRETCH BOTH SIDES OF THE BODY
- INCREASE INTENSITY AND DURATION GRADUALLY OVER
TIME - IMPROVED FLEXIBILITY TAKES TIME
- STRETCH IS NON-COMPETITIVE
26SKELETAL JOINT
THE POINT WHERE TWO BONES CONNECT
- 4 main types of joints in human body.
27TENDONS
- DENSE, FIBROUS CONNECTIVE TISSUE THAT CONNECTS
BONE TO MUSCLE AT A JOINT - Because tendons attach to muscles, flexibility of
the muscle can relieve pain in tendons.
(tendonitis)
28LIGAMENTS
- DENSE, FIBROUS CONNECTIVE TISSUE THAT CONNECT
BONE TO BONE AT A JOINT - Stretching a ligament results in injury! You
should not attempt to stretch ligaments.
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