f l e x i b i l i t y. what is flexibility? flexibility refers to a joint’s ability to move...
TRANSCRIPT
![Page 1: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/1.jpg)
F l e x i b i l i t yF l e x i b i l i t y
![Page 2: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/2.jpg)
What is Flexibility?
Flexibility refers to a joint’s ability to move through its full range of motion.
Range of Motion refers to the degrees of motion allowed around a joint.
![Page 3: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/3.jpg)
Ball and Socket Joint
Ball and Socket Joints
- Shoulders and hips and provide a joint with a wide range of motion.
![Page 4: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/4.jpg)
Hinge Joints
Hinge Joints- Elbows and knees
- Allow only for back and forth movement.
![Page 5: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/5.jpg)
Other Joints
In the neck there are Pivot Joints that allow a rotating movement.
In the wrists and ankles there are Gliding Joints that allow each tiny bone to glide over the other
![Page 6: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/6.jpg)
Factors Affecting Flexibility
Heredity Gender- females are more flexible than males in
some movements Age- younger people are usually more flexible than
older people because of elasticity (ability of musclesand tissues to stretch and give.
Body Temperature- importance for warm up Injuries- limitations Percentage of Body Fat- excessive can limit ROM Activity Level- inactivity limits flexibility Keep
your elasticity and stay active and flexible.
![Page 7: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/7.jpg)
Lower-Back Pain Often associated with inflexible and weak muscles that
support the spine and pelvis Leading cause of back injury is improper lifting To lift correctly- bend knees, keep stomach tight, keep
object close to body, use legs to lift object, find a partner if necessary
Good posture helps to distribute force of gravity throughout the body so that no one structure is overstressed like the lower back tends to be.
![Page 8: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/8.jpg)
![Page 9: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/9.jpg)
![Page 10: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/10.jpg)
Benefits of Flexibility Conditioning
Healthy Joints- increases ROM, decreased injury Healthy Muscles- stabilizes joints, increases ROM Fewer Injuries- controls instability, reduces joint pain Reduced Stiffness and Soreness- increased blood flow
and ROM, keep on stretching Healthy Emotions- tension and stress levels are lowered Healthy Image- future participation in physical activities
![Page 11: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/11.jpg)
Hyperflexibility
Excessive flexibility
Joint is stretched beyond normal ROM
Torn rotator cuffs are very common in people who have stretched shoulder ligaments
![Page 12: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/12.jpg)
Muscle Imbalance
When you strengthen muscles around a joint, you need to be sure to work the 2 opposing muscle groups involved. This helps to avoid muscle imbalance which is when one muscle group becomes too strong in relation to complimentary group.
![Page 13: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/13.jpg)
Core Stability To treat
hyperflexibility and muscle imbalance develop your core stability. This is the stretching and strengthening of the muscles around the spine and pelvic regions.
Examples?
![Page 14: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/14.jpg)
FITT and Flexibility
Frequency- You should stretch a minimum of 3 times per week but daily is best
Intensity- reach beyond the point where a muscle or connective tissue is stretched just beyond its normal resting state
Time- hold each stretch for 20-30 seconds
Type- apply specificity
![Page 15: F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move through its full range of motion. Range of Motion refers](https://reader030.vdocuments.us/reader030/viewer/2022032804/56649e445503460f94b37a2d/html5/thumbnails/15.jpg)
Types of Stretching
Static - slow, smooth, sustained for 20-30 seconds until you feel slight discomfort
Ballistic - quick up and down bobbing movements where stretches are held briefly (may cause injury)
Reflex - assisted-stretching movements that challenge the reflexes to adapt…plyometric
Passive - against a counterforce (partner, chair, towel) and in which there is little or no movement