2 Definition of Flexibility The ability to move body joints though a full range of motion.
3 Joints of the Human Body Pivot--example-neck,forearmGliding--example-WristHinge--example- Knee,ElbowBall and Socket--example-shoulder, hip
4 Soft tissue that limits flexibility To improve flexibilityyou must stretch all of the following:MuscleLigaments--attach boneto boneTendons--attach muscle to bone
5 Why 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
6 F.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.
7 Specificity 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.
8 Types 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.
9 Flexibility 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.