1. FOOD AND FITNESS Mrs. Swope
Developing Flexibility

2. What is flexibility?
Is the ability to move joints and tissue surrounding the joint through a full range of motion.(ROM)
The more movable the joint is the more flexible it is.
Flexibility varies from person to person.

3. Who should do flexibility exercises?
It is important for everyone, regardless of age or flexibility.

4. Why is it important to maintain flexibility?
To preserve ROM
To maintain flexibility
To prevent injury during exercise
To prepare muscles for more vigorous exercise
To help develop body awareness
To promote circulation

5. How often should you stretch?
Frequency: At least 3 times per week
Intensity: To a point of mild discomfort
Duration: Hold for seconds
Repetitions: Do 3-5 for each stretch

6. What are the different types of stretches?
STATIC: the muscle is lengthened slowly and held for 1-30 seconds.
BALLISTIC: uses rapid, bouncing movements to force the muscle to lengthen. This type of stretching is not recommended.
DYNAMIC: Is a slow, controlled swinging movement, usually as part of a warm up. Risk of injury if done incorrectly.

7. Static Stretches

8. Static Stretches

9. Dynamic Stretching

10. Dynamic Stretching

11. Dynamic Stretching

12. Stretching Guidelines
Use static stretching
Always warm up for 5-10 minutes before stretching muscles
Stretch before and after exercise
Stretch between weightlifting sets
Stretch before and after cardio exercise

13. Joint Structure
To understand flexibility it is important to understand joint structure.
Bones come together to form joints.
Joints contain ligaments which connect bone to bone.
Tendons attach muscle to bone.

14. Joint Structure
BALL AND SOCKET: most movable, moves in all directions.
Examples: shoulder, hip

15. Ball and Socket Joint

16. Ball and Socket Joint

17. Joint Structure HINGE JOINT: moves in only two ways.
Examples: knee, elbow, fingers

18. Hinged Joint: Knee

19. Hinged Joint: Elbow

20. Importance of Flexibility
Sitting for long periods can shorten the muscles, limiting movement, leading to back pain.
Athletes require a higher degree of flexibility.
Flexibility requirements vary from sport to sport.
Flexible muscles can provide more power.
Stretching should always be a part of conditioning