Presentation on theme: "F.H.S. Freshmen P.E. Fitness Unit #4: Flexibility"— Presentation transcript:
1 F.H.S. Freshmen P.E. Fitness Unit #4: Flexibility Rev:8-02 SJHF.H.S. Freshmen P.E. Fitness Unit #4: Flexibility
2 What Is Flexibility?Flexibility is The ability to move the body through a full range of motion without strain
3 Factors that Affect Flexibility HeredityPrevious Injuries – Can affect range of motionGender – Females are generally more flexible than malesAge – You usually become less flexible as you ageFat Tissue – A lot of fat tissue in and around the joints decreases flexibility
4 Factors that Affect Flexibility The 2 most important factors that affect flexibility are Sedentary Living and Lack of ExerciseWith less physical activity, muscles lose their flexibility and tendons and ligaments tighten and shortenLack of exercise tends to increase your fat tissue, which decreases the range of motion in your joints
5 Types of Stretching There are three basic types of stretching Static BallisticProprioceptive Neuromuscular Facilitation (PNF)
6 Static StretchingStatic Stretching: Stretching a muscle and holding it for an extended period of time (10-60 seconds)Most frequently usedCauses little pain, and has a low risk of injury
7 Ballistic StretchingBallistic Stretching: Exercises done with jerky, rapid, and bouncing movementsHelps develop flexibility, but ballistic actions may cause soreness and injury
8 Proprioceptive Neuromuscular Facilitation (PNF) PNF: Stretching technique where muscles are stretched using a contract and relax methodThis method requires the assistance of another personPNF stretching increases flexibility the most, but also causes the most muscle soreness
9 Stretching and Low Back Pain Nearly 80% of the U.S. population will experience low back painIt is the 2nd leading cause of absence in the work force behind the cold70% of all back problems are caused by weak, inflexible muscles
10 How Stretching Can Help With Low Back Pain You can help prevent lower back pain simply by stretching certain musclesYou should stretch hamstrings, hip flexors, and spinal erectorsLow back pain can also be prevented by strengthening the abdominals
11 General Guideline for Stretching Frequency: Stretch 3-4 times per weekIntensity: Stretch until you feel discomfort but not painTime: Perform each stretch for a minimum of 10 seconds, and a maximum of 60 secondsPerform one stretching exercise for each of the major muscle groups of the bodyStretch for 5-10 minutes
12 Warm-UpWarm-up is the beginning part of the training session in which you prepare the body for activity.Proper warm-up helps prevent injuries by loosening and stretching muscle fibers and connective tissues (tendons and ligaments).
13 How to use stretching in a workout Increase your heart rate before stretchingStretch muscles for minutesPerform your activityCool down until your heart rate has loweredStretch again
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