1. Flexibility Training Concepts
Chapter 7
Flexibility Training Concepts

2. Purpose
To provide the fitness professional with fundamental concepts regarding flexibility and the importance of proper flexibility training
To allow the fitness professional to select and administer the appropriate flexibility protocol for all clients

3. Objectives The participant will be able to:
Explain the effects of muscle imbalances on the human movement system (kinetic chain).
Provide a scientific rationale for the use of an integrated flexibility training program.
Differentiate between the various types of flexibility techniques.
Perform and instruct appropriate flexibility techniques for given situations.

4. What is Flexibility?
Flexibility can be simply described as the ability to move a joint through its complete range of motion. Range of motion (ROM) of a joint is dictated by the normal extensibility of all soft tissues surrounding it.
Neuromuscular efficiency is to recruit the correct muscles to produce force, reduce force, and dynamically stabilize in all three planes of motion.

5. Flexibility in Three Planes of Motion
Latissimus Dorsi
Sagittal Plane
Must have proper extensibility to allow for proper shoulder flexion
Frontal Plane
Must have proper extensibility to allow for proper shoulder abduction
Transverse Plane
Must have proper extensibility to allow for proper shoulder internal rotation

6. Postural Distortions
Postural distortion patterns are a misalignment of one or more segments of the human movement system.
Relative flexibility (or altered movement patterns) is the process in which the HMS seeks the path of least resistance during functional movement patterns.

7. Flexibility Training
Must be a multifaceted approach, integrating various flexibility techniques to achieve optimum soft-tissue extensibility in all planes of motion
To better understand flexibility training, we first need to review the human movement system (HMS), muscle imbalances, and neuromuscular efficiency.

8. Human Movement System Review
The HMS is composed of the skeletal, nervous, and muscular systems.
If one segment of the kinetic chain is misaligned and not functioning properly, predictable patterns of dysfunction develop.

9. Limited Flexibility
Poor flexibility leads to the development of relative flexibility.
The phenomenon of the HSM seeking the path of least resistance during functional movement patterns
This leads to muscle imbalances

10. Muscle Imbalance Results in Reciprocal inhibition
Synergistic dominance
Arthrokinetic dysfunction
Decreased neuromuscular control

11. Muscle Imbalance Altered Reciprocal Inhibition Synergistic Dominance
Caused by a tight agonist, which inhibits its functional antagonist
Synergistic Dominance
Occurs when synergists take over function for a weak or inhibited prime mover
Arthrokinetic Dysfunction
Altered forces at the joint, resulting in abnormal joint movement and proprioception
Neuromuscular Efficiency
The ability of the nervous system to properly coordinate muscular action

12. Mechanoreceptors Muscle Spindles Major sensory organ of the muscle
Sensitive to change in length and rate of length change
When a muscle is lengthened, the spindles are also stretched.
This information is transmitted to the nervous system, exciting the muscle spindle and thus causing the muscle fibers to contract. This results in spasm in that area of the muscle or a feeling of tightness.

13. Mechanoreceptors Golgi Tendon Organ
Located within the musculotendinous junction
Where the muscle and the tendon meet
Sensitive to changes in muscular tension and rate of tension change
Proper stimulation can cause relaxation in an overactive muscle
Autogenic inhibition

14. Scientific Rationale Pattern Overload
Consistently repeating the same pattern of motion
Training the same way
Repetitive movement at work
Sedentary lifestyle

15. Cumulative Injury Cycle

16. Flexibility Continuum
Flexibility should follow a systematic progression.
Corrective flexibility
Designed to improve muscle imbalances and altered arthrokinematics
Active flexibility
Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency
Uses reciprocal inhibition
Functional flexibility
Integrated, multiplanar soft-tissue extensibility with optimum neuromuscular control through the full range of motion

17. Flexibility Continuum
Corrective Flexibility
Self-myofascial release
Static stretching
Active Flexibility
Active-isolated stretching
Functional Flexibility
Dynamic stretching

18. Stretching Self-Myofascial Release
Focuses on the fascial system in the body
Gentle pressure applied with implements such as a foam roll
Assists in releasing knots by stimulating the Golgi tendon organ
Creates autogenic inhibition
Also suggested before static stretching for postural distortion patterns or activity as well as a useful cool-down

19. Stretching Static Stretching
Passively taking a muscle to the point of tension and holding the stretch for 20–30 seconds
Stimulates the Golgi tendon organ
Produces an inhibitory effect on the muscle spindle
Autogenic inhibition

20. Stretching Active-Isolated Stretching
Uses agonists and synergists to dynamically move the joint into a range of motion
Creates reciprocal inhibition of the functional antagonists
Allows for greater ranges of motion to be accessed
Five to 10 repetitions of each stretch
Hold 1 to 2 seconds each

21. Stretching Dynamic Stretching
Uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion
Also suggested as a preactivity warm-up if no postural distortion patterns are present or they are significantly reduced

22. Summary
Proper flexibility is the first step to addressing muscle imbalances and movement impairments.
First-time clients will use corrective flexibility before (warm-up) and after (cool-down) sessions.
Active and functional flexibility can be implemented in the strength and power levels of the OPT™ model.