Presentation on theme: "What is Flexibility? Flexibility is the ability of a joint to move through its range of motion Flexibility involves your bones, joints, surrounding tissue,"— Presentation transcript:
2 What is Flexibility?Flexibility is the ability of a joint to move through its range of motionFlexibility involves your bones,joints, surrounding tissue,nervous system, but mostimportantly your musclesBicepMuscleTendonRadius BoneHumerusBoneHingeJointUlna BoneUlnar Nerve
3 Flexibility is highly adaptable, and is increased through stretching exercises. Muscles/joints can also become less flexible (reversibility)Stretching is a type of physicalactivity done with the intent ofimproving flexibility.
4 Benefits of Flexibility and Stretching Exercises Which benefits would help you?Joint HealthProtection against low-back pain and injuriesReduction of post-exercise muscle sorenessPotential relief of aches and painsImproved postureImprove athletic performanceEnhances range of motionRelaxation
5 What Determines Flexibility #1 JOINT - Structure A joint is where two bones come together.3 Types of JointsFibrous Joint (Syndesmoses)Rigid (sutures of the skull)Cartilaginous (Synchrondoses)Allows slight movement (pubic bones meet)Synovial Joints (Diathrodial)Very mobile. Joints have lots of movement
13 #2 Muscle Elasticity and Length Determines Flexibility Muscle tissue can be lengthened if regularly stretchedTo increase the length of a muscle, you must stretch it more than its normal length (overload) but not over stretch it.
14 #3 Nervous System Activity Determines Flexibility Muscles contain stretch receptors thatcontrol their lengthWhen a muscle is first stretched, a reflex causes the muscle to contract, to resist the change in length.If the stretch is maintained, the stretch reflex subsides and muscles can be stretched beyond its normal length.
15 #4 Uncontrollable Risk Factors Determine Flexibility AgeOld Vs. YoungGenderGirls Vs BoysAND
16 Types of Stretching Static Stretching Ballistic Stretching PNF Stretching muscles until tight andhold for several secondsBallistic StretchingQuick gentle bouncing type ofbobbing motion held for a fewsecondsPNFexercises that contract andrelax at the same time
17 FITT Formula F -Stretch 3-7 days per week I – Muscles must be stretched beyond its normal length (overload). Muscles should feel tight but NOT painful.T - Be sure to use correct technique for each stretch, hold each stretch for seconds, and perform at least 3-4 repetitionsT- Ballistic, Static, PNF (proprioceptive neuromuscular facilitation)
18 Muscles Needing The “Most” Stretching There are hundreds of exercises that can improve flexibilityYour program should include exercises that work all the major joints of the body by stretching their associated musclesChest muscles Calf MusclesFront of shoulders Lower BackHip Joint Inside of thighsHamstrings Trunk muscles
19 Assessing Flexibility in Physical Education Class Flexibility is specific to each jointThere are no specific tests tomeasure general flexibility“Sit-and-reach” test measures flexibilityof joints in the lower backand hamstrings“Zipper” test measures flexibility ofjoints in the shoulders“Trunk Lift” test measures flexibilityof lower back.
20 Summary Flexibility is highly adaptable and specific to each joint Benefits include reducing the risk of injury, and preventing abnormal stresses that lead to joint deteriorationsRange of motion can be limited by joint structure, muscle elasticity, and stretch receptor activityDeveloping flexibility depends on stretching the elastic tissues within muscles regularly
21 Training Principles S- Specificity P- Progression O- Overload R ReversibilityT Train & Maintain