Flexibility

Terms to Know Joint: Place where two bones meet- may or may not move. Ligament: Connects bone to bone over a joint. Tendon: Connects muscle to bone over a joint. Range of Motion (ROM): a joint’s potential to move.

Flexibility is… The ability of a joint to move through its full range of motion

Flexibility is… ADAPTABLE Increases in response to regular program of stretching. Decreases with inactivity SPECIFIC Flexibility in one joint does not mean flexibility in all joints.

Benefits of Flexibility Prevents Injuries (decreases severity of injury) Decrease muscle soreness following exercise Improve Performance Improved Joint Health Good Posture Increased Relaxation Increased Blood and Nutrients to body tissue Improved Muscle Coordination

Stretching Techniques Static Stretching: Maintain a stretch at the end of a joint’s ROM Example: Hurdler’s Stretch (hold for 10 seconds) Most appropriate during a cool-down

Stretching Techniques Dynamic Stretching: Continuous and Controlled Movement through a joint’s ROM Example: Marching Soldiers Most appropriate for WARM UP

Stretching Techniques Active Stretching: A muscle is stretched by a contraction of the opposing muscle. Example: Contract shin to stretch calf. Often found in yoga, very difficult to perform 8 Minute Yoga

Stretching Techniques Passive Stretching An outside force or resistance provided by yourself, a partner, gravity or a weight to stretch. Example: Partner Straddle Stretch

Stretching Techniques Proprioceptive Neuromuscular Facilitation (PNF) Partner assisted stretching using a contraction followed by a period of rest and then a further stretch as you breathe out.

Stretching Technique Ballistic Stretching Bouncing while stretching NOT RECOMMENDED! Why?? Can lead to injuries. Be careful not to do this when doing dynamic stretching!

Guidelines for Flexibility Training Warm Up First!- do not stretch cold muscles. Stretch to a point of mild discomfort-should not be painful. Hold stretch seconds, rest seconds and then repeat. Perform all exercises on both sides of the body. Don’t forget to breathe!

Types of Joints

Injury Project Instructions: Groups of 2 50 points total- 10% of final grade Each group will be assigned an injury: Sprain Strain Fracture Muscle Cramp/Spasm Heat Exhaustion Heat Stroke Dislocation Concussion

Injury Project Instructions: Power Point will include (25 points): Attention Getter (5 points) Definition (5 points) Prevention (5 points) Treatment (5 points) Pictures (5 points)

Injury Project Instructions Presentation (15 points total) Each group member must present equal information (5 points) Speak Clearly/Look at audience/Do not read from the Power Point or notecards (10 points)

Injury Project Instructions Evaluation 10 points total Self Evaluation 5 points Peer Evaluation 5 points