1. Chapter 5 Developing Flexibility
A Wellness Way of Life
Ninth Edition
Robbins/Powers/Burgess
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2. What stage of change are you in?
Do you stretch during cool-down?

3. Flexibility
The ability of a joint to move freely through its full range of motion.
Flexibility tends to decrease with age, disuse, injury, excessive body fat, and muscle imbalances.
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4. What are the benefits of and five cautions for stretching?
Study Question 1
What are the benefits of and five cautions for stretching?
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5. Benefits of Flexibility
Decreased aches and pains.
Enhanced ability to move freely and easily.
Possible decreased risk of injury.
Recovery from injury.
Enhanced athletic performance.
Reversal of age-related decline in flexibility.
Improved posture and appearance.
Decreased muscle soreness after exercise.
It feels good.
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6. What factors affect flexibility?
Study Question 2
What factors affect flexibility?
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7. Factors Affecting Flexibility
Joint Structure
Soft Tissues
Inactivity
Muscle Temperature
Increased Age
Genetics
Gender
Obesity
Injury and Scar Tissue
Neural Factors
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8. What are the two types of flexibility?
Study Question 3
What are the two types of flexibility?
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9. Types of Flexibility Static Dynamic
Range of motion that is achieved through slow controlled stretching.
Most commonly used and recommended type.
Dynamic
Range of motion that is achieved through moving a limb to its limits in a ballistic fashion.
Associated with increased muscle soreness and the stretch reflex.
Used more in athletic competition. Not recommended for personal fitness programs due to risk of injury.
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10. What are the four types of stretching?
Study Question 4
What are the four types of stretching?
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11. Active Static or Active Dynamic vs. Passive Static or Passive Dynamic
Active stretching uses your own muscle forces to stretch yourself.
Passive stretching uses someone or something else to assist with a stretch (body weight, gravity, strap or leverage).
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12. What are some basic guidelines for flexibility development?
Study Question 5
What are some basic guidelines for flexibility development?
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13. Guidelines of Flexibility Development
Frequency – 2 to 3 days a week (up to 7 days if possible).
Intensity – slightly beyond the normal range of motion to the point of tension.
Time – 10 to 30 second static hold.
Repetitions – at least 4 sustained stretches for each muscle group.
Guidelines – warm-up first, stretch to prepare for activity, cool-down stretch is most beneficial, stop at the point of discomfort, DON’T bounce, strive for muscular balance.
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14. What are the five principles of flexibility development?
Study Question 6
What are the five principles of flexibility development?
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15. Principles for Flexibility Development
Progressive overload
Improvement in joint range of motion occurs when sustained stretching produces elastic and plastic elongation.
Specificity
Flexibility is specific to each joint, i.e., an individual could do the splits but have poor shoulder range of motion.
Reversibility
If a persons stops stretching, over time, range of motion will decrease.
Balance
Muscles can be tighter on one side of the body. Pay attention to flexibility differences and work to improve them.
Individual Differences
People vary in their ability to develop flexibility.
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16. What are five flexibility exercises for basic fitness?
Study Question 7
What are five flexibility exercises for basic fitness?
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17. Common Flexibility Exercises
Hamstring stretch
Lower back/hip flexor stretch
Spinal twist
Quadriceps stretch
Calf/Achilles stretch
Iliotibial band stretch
Deltoid stretch
Pectoral stretch
Triceps stretch
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18. Flexibility Exercises
Figure 5-1
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19. Study Question 8
Can you differentiate between the safe and contraindicated exercises illustrated in this chapter?
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20. Contraindicated Exercises
Do not hyperflex or hyperextend the knee, neck, or lower back.
Do not twist the knee.
Avoid holding your breath.
Avoid stretching long weak muscles (abdominals) and shortening short/strong muscles (hip flexors).
Avoid stretching to the point of pain.
Be especially careful when using passive stretches with another person.
Avoid movements that place acute compressional force on spinal discs.
Avoid movements that cause joint impingements or cartilage damage.
If your sport requires the violation of good mechanics make certain the muscles are as strong as possible.
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21. Study Question 9
What are the general guidelines for identifying exercises that increase risk of injury?
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22. Exercises to Avoid Avoid the following exercises:
Yoga plow, knee tuck to chest, head roll, hurdler stretch, full squat, standing toe touch, ballet bar leg stretch, windmill toe touches, straight-leg sit-up, double-leg lift, swan arch, donkey kicks
Do the following:
Single-knee tuck to chest (hugging thigh), half-head rolls, alternative hurdler stretch, half-knee bend, lying hamstring stretch, sitting hamstring stretch, oblique abdominal curls, bent-knee ab curls, single arm/leg raises, modified donkey kicks.
There are some exceptions to these guidelines for those who are well conditioned and can minimize risk.
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23. How do flexibility and muscular fitness contribute to wellness?
Study Question 10
How do flexibility and muscular fitness contribute to wellness?
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