1. 1 Muscular Flexibility Dr. Ayers HPER 2150

2. 2 Flexibility Defined n Flexibility –“The ability to move a joint through its complete range of motion (ROM)” (ACSM, 2000) n Laxity –“The degree of abnormal motion of a given joint” (Heyward, 2002) n Hypermobility –Excess ROM at a joint (Heyward, 2002)

3. 3 Types of Stretching n Active –Self-stretching n Passive –Partner provides force of stretch n Static –Slow, sustained stretch held for 10-30 sec –Preferred in Physical Education settings n PNF –Combo active/passive techniques –NOT for children 6-10 yrs n Ballistic/Dynamic –Quick movements, bouncing, using momentum –Reserve for those 15 + yrs

4. 4 Flexibility Benefits n Decreased muscle tension/Increased relaxation n Greater ease of movement n Improved coordination n Increased ROM n Reduced risk of injury n Better body awareness and postural alignment n Improved circulation and air exchange n Smoother and easier contractions n Decreased muscle soreness n Prevention of low back pain/spinal problems n Improved personal appearance/self-image n Improved development/maintenance of motor skills

5. 5 Factors Limiting Flexibility n Muscle temperature n Age and gender –Children > adults –Females > males n Tissue interference –Excess body fat –Excess musculature n Pain n Poor coordination/strength during active movement n Muscle tension

6. 6 Teaching Guidelines for Flexibility n Choose type of stretch to meet Ss’ needs n Static stretching is preferred in PE n Regularly practice stretching (daily) in PE and provide instruction (definitions, concepts, safety, etc.) n Proper form/technique are essential n Flexibility no time for “horse play” n Stretching NOT competitive

7. 7 Training Principles n Static stretches should be held to the point of mild discomfort “No pain, no gain” is INAPPROPRIATE! n Training principles –Frequency: Daily (min 3x/wk) –Intensity: To point of mild discomfort –Time: 10-30 sec –Type: Static, PNF, partner, etc. n Table 7.1 (p. 116) –Application of FITT guidelines to flexibility

8. 8 Safety Guidelines n Warm-up with whole-body activity first n Use slow, controlled movements n Hold each stretch 10-30 seconds (mild discomfort) n Avoid/Limit locking joints n Listen to your body; don’t force stretches n Do not allow Ss to hyperflex (bend from waist) or hyperextend spine [disc integrity]

9. 9 Contraindicated Exercises n Appendix D p. 285-289