FLEXIBILITY TRAINING

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FLEXIBILITY TRAINING
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• flexibility? the range of motion around a joint
• Of the five components of health-related physical
  fitness, flexibility is the most neglected
  aspect!!!!

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Factors Affecting Flexibility

• age, sex, heredity, and injury all combine to
  limit the degree of flexibility you attain
• A persons choice of lifestyle has the greatest
  influence on the range of motion in your joints
• By engaging in a reg. aerobic exercise program,
  stretching before and after a workout, and
  maintaining a normal body weight and fat you can
  remain relatively flexible throughout you life

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Importance of Flexibility

• Regular involvement in stretching exercises two
  or three times a week has many benefits
• Increased joint flexibility
• Help improve performance in sports
• Aids in the performance of soft tissue injuries
• Help prevent and recover from lower-back problems

• Stretching can provide some benefit to almost
  everyone and make daily chores at home and at
  work easier and safer

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Assessment of Flexibility

• To evaluate your bodys flexibility properly, you
  should use a test for each of the major joints
• Sit and reach is the most common

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Comparison of Five Stretching Techniques

• Dynamic stretching ? involves the specific
  movements of an activity or sport through the
  range of motion, processing from low to medium to
  high speed (used mostly in activity and
  sports.may be the best choice)

• Static stretching? flexibility exercises in which
  a position is held steady for a designated time
  at the extreme rang of motion

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Comparison of Five Stretching Techniques

• Proprioceptive neurmuscular facilitaion (PNF)
  stretching? a two-person stretching tech
  involving the application of steady pressure by a
  partner at the extreme and steady resistance to
  the pressure

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Comparison of Five stretching Techniques

• Ballistic stretching? flexibility exercises
  employing bouncing and jerking movements at the
  extreme range of motion or point of discomfort

• Passive stretching? Use of a partner or special
  equipment to move body parts carefully and safely
  through the range of motion (ideal for the
  rehabilitation of injured joints)

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Flexibility Exercises

• A sound program requires at least one exercise
  for each major joint and emphasis on both sides
  of the body