The ability to move a joint through normal range of motion(ROM).

What is range of motion?

THE ENTIRE MOVEMENT THROUGH WHICH A BODY

PART CAN MOVE AT A JOINT.

FLEXIBILITY IS . . .

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!!!

FLEXIBILITY IS . . .

FLEXIBILITY IN ONE JOINT DOESN’T NECESSARILY MEAN GOOD FLEXIBILITY IN ANOTHER JOINT.

How can you apply the principles of overload, progression and specificity to flexibility?

• overload: stretch your muscles farther than you normally do

• progression: stretch farther as you gain flexibility

• specificity: stretch all muscles that need stretching

BENEFITS OF GOOD FLEXIBILITY:

Who tends to be more flexible - males or females, young people or old people?

• FEMALES

• YOUNG PEOPLE

2 TYPES OF FLEXIBILITY:

HOLDING A STRETCH AT ONE END OF THE JOINT’S RANGE OF MOTION (ROM)

CONTINUOUS STRETCHING WITH MOVEMENT

THROUGH A JOINT’S ROM

STRETCHING TECHNIQUES TO DEVELOP FLEXIBILITY

The slow movement of a muscle to the end point at which it is held for 15 seconds.

CONTINUOUS, SLOW AND CONTROLED MOVEMENT THROUGH A JOINT’S RANGE OF MOTION. Examples: SHOULDER, HIP

•A MUSCLE IS STRETCHED BY CONTRACTING THE OPPOSITE MUSCLES. Example: contract shin to stretch the calf muscles

•STATIC STRETCH

•A STRETCH PROVIDED BY AN OUTSIDE FORCE, SUCH AS A PARTNER, GRAVITY, OR WEIGHT, WHILE THE MUSCLES STAY RELAXED

• STATIC STRETCH

•PARTNER ASSISTED STRETCHING WHEREAS A MUSCLE CONTRACTION IS FOLLOWED BY A RELAXATION AND FURTHER ASSISTED STRETCH.

•Dynamic and Static Stretch

Proprioceptive

Neuromuscular

Facilitation

What is ballistic stretching?

Stretching that involves bobbing, bouncing, or jerky movements that make use of the body’s momentum.

(VERY DANGEROUS!!!)

Why should all muscle groups be stretched equally?

To prevent a loss of normal range of motion(ROM) and a muscle-

bound condition.

Why should a balanced exercise program include both strength and flexibility exercises?

• So all muscles can apply equal force on all sides of the a joint.

Calisthenics

• Various gymnastic exercises designed to develop muscle tone

GUIDELINES 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

SKELETAL JOINT

THE POINT WHERE TWO BONES CONNECT

• 4 main types of joints in human body.

TENDONS

•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)

LIGAMENTS

•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.