FLEXIBILITY

TERM Flexibility- The ability to move a joint through the full range of motion.

WHY IS FLEXIBILITY IMPORTANT? Reduces risk of injury Reduces muscle soreness Reduces muscle tension

WHY IS FLEXIBILITY IMPORTANT? Provides good posture Enhances body awareness

WHY IS FLEXIBILITY IMPORTANT? Increases mental and physical relaxation Increases ability to perform skilled movements

HOW CAN FLEXIBILITY BE IMPROVED IN THE 3 STAGES OF A WORKOUT? WARM UP ACTIVITY/WORKOUT COOL DOWN

WARM-UP Warm-Up Joint Rotation Aerobic activity Purpose: Increase core temperature and get muscles ready to be stretched Joint Rotation- The warm-up should begin with joint rotations, starting either from your toes and working your way up, or your fingers and working your way down. This facilitates joint motion by lubricating the entire joint with synovial fluid. Such lubrication permits your joints to function more easily when called upon to participate in your activity. You should perform slow circular movements, both clockwise and counter-clockwise, until the joint seems to move smoothly. Aerobic Activity- After you have performed joint rotations, you should engage in at least 5 minutes of aerobic activity, such as jogging or jump rope, or any other activity that will cause a similar increase in your cardiovascular output (ie. Get your blood pumping). The purpose of this is to raise your core body temperature and get your blood flowing. Increased blood flow in the muscles improves muscle performance and flexibility, and reduces the likelihood of injury.

ACTIVITY/WORKOUT Dynamic Stretching- Any activity that includes controlled leg and arm movements through a full range of motion can improve flexibility Example- lifting weights, running, throwing, bounding

Cool Down Slow body down Static stretching walking, light jogging Stretch to point of slight discomfort Hold 10 to 30 seconds

TYPES OF STRETCHING Static Dynamic Ballistic Ballistic-A series of quick but gentle bouncing or bobbing type motions If not well conditioned or have back or other problems this type of stretch could cause an injury

MUSCLES THAT NEED THE MOST STRETCHING Pectorals (Chest muscles) Deltoids (Front of shoulder) Hip Flexors (Front of Hip Joint) Hamstrings (Back of Thigh) Adductors (Inside of Thigh) Gastrocnemius (Calf Muscles) Erector Spinae (Lower back) Chest Muscles- prevent poor posture Front of shoulder- prevent poor posture Front of Hip Joint- prevent swayback posture, or pulled muscle Back of Thigh (hamstrings)- prevent swayback posture, or pulled muscle Inside of Thigh- prevent back, leg, and foot strain Calf Muscles- avoid soreness and achilles tendon injuries Lower back- prevent soreness, pain and back injuries

FLEXIBILITY ISSUES Hypermobility- being able to move certain joints beyond straight (may be prone to injury) Joint laxity- when a joint allows bones to move in ways not intended (looseness) Arthritis- disease in which the joint becomes inflamed

HYPERMOBILITY The ability to move certain joints beyond straight (may be prone to injury)

JOINT LAXITY When a joint allows bones to move in ways not intended (looseness)

ARTHRITIS A disease in which the joint becomes inflamed. 43 million Americans

FITT PRINCIPLE .

FREQUENCY At least 3 days a week.

INTENSITY Stretch to slight discomfort, not to pain.

TIME Each stretch is done for 10 to 30 seconds. Rest 10 seconds and repeat.

TYPE Stretch all body parts starting from one end of your body and working to the other end. Be sure to stretch muscles you will be using in the activity.

FLEXIBILITY PRINCIPLES Overload- Progression- Being able to stretch further as flexibility improves Specificity- Flexibility only improves in the joints you stretch Maintaining Flexibility- you must continue to use the joints or you will lose your gains

Stretching muscles further than normal OVERLOAD Stretching muscles further than normal

PROGRESSION As flexibility improves, increase time, stretch further, and more frequently

Flexibility only improves in the joints you stretch SPECIFICITY Flexibility only improves in the joints you stretch

MAINTAINING FLEXIBILITY Must continue to stretch or gains will be lost

CONCLUSION Why is Flexibility the most ignored component of fitness? How will ignoring flexibility effect your long-term health?