2Definition of Flexibility The ability to move body joints though a full range of motion.
3Joints of the Human Body Pivot--example-neck,forearmGliding--example-WristHinge--example- Knee,ElbowBall and Socket--example-shoulder, hip
4Soft tissue that limits flexibility To improve flexibilityyou must stretch all of the following:MuscleLigaments--attach boneto boneTendons--attach muscle to bone
5Why is flexibility important? Needed in daily livingHelps reduce chance of injuryIncreases capacity of a joint to moveHelps relieve muscle sorenessFlexibility in the posterior thighs (hamstrings) helps reduce chance of developing low back painHelps relax muscle tightness from injury, fatigue and emotional tension
6F.I.T. applied to Flexibility Training Gradually increase overload by increasing-Frequency--number of sessions per day or week. Can do stretching exercises everyday (7 days)Intensity--distance the muscle is stretched. Stretch just to the threshold of pain.Time--amount of time the position is held, or the number of repetitions and sets. Hold for at least 20 seconds.Regardless of how you increase overload, remember to do so progressively.
7Specificity of Flexibility Training Stretching exercises will only improve flexibility in the joints exercised.Flexibility is specific to each of the following:Individual--individuals of the same age may have different levels of flexibility due to past and present physical activity.Joint--each joint’s structureSport--the activity you are involved in.
8Types of Stretching Static--most acceptable type. Stretch and hold. Dynamic--done in a continuous, slow, controlled manner.Ballistic--Bobbing, bouncing, or jerky movements. This type is generally harmful.Isostatic--stretch to maximum and hold then a partner pushes you farther.The danger is a partner does not know your pain during the stretch.
9Flexibility Safety Precautions Do not perform unsafe flexibility exercises.Ballistic (bouncing stretches)Stretches that compress the cervical (neck) area.Partner stretches (unless partner is experienced)Follow Principle of Progression-- start less, work up to more.Do not compare yourself to others.Principle of Specificity--(flexibility is specific for each individual)Include flexibility exercises with cardiovascular and muscular strength and endurance programs.