1. Improving Flexibility
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2. Learning Objectives Discuss the value of flexibility
Identify the structural and physiological limits to flexibility
Discuss the stretch reflex
Describe the three categories of stretching techniques
Design a flexibility exercise program
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3. Flexibility Full range of motion of a joint
Five main structural limitations to movement
the shape of bones
stiff muscles
connective tissues (ligaments & cartilage)
tendons
tight skin
Stretch reflex (contraction) limits to flexibility
muscle spindles
proprioceptor
golgi tendon organs
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4. The Knee Joint: Anatomical Structures Influencing Motion
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5. Benefits of Flexibility
Increased joint mobility
More efficient body movement
Better posture
Prevents lower back pain
hypokinetic disease
see Lab 5.4: stretches to prevent low back pain
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6. ABC News: Twist to Get Fit!
Play
Video
Do you consider yoga a sport?
What overall effects does yoga have on the body? Does it affect other aspects of health?
What may hold a person back from beginning yoga?
Have you tried yoga? What did you think of it?
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7. © 2014 Pearson Education, Inc.

8. Posture Good: body in alignment
Holding positions placing least amount of strain on supporting muscles/ligaments of joint
Bad: body out of alignment
Holding positions stretching muscles on one side of joint, while shortening them on other side
Over time leads to pain/joint damage
Routine strength and flexibility exercises help correct imbalances/prevent future problems
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9. Benefits of Good Posture
Minimizes joint wear, prevents arthritis
Reduces spine ligament stress
Prevents spine nerve stress/associated pains
Prevents muscle fatigue/pain
Prevents strains/overuse problems
Contributes to good appearance
Complete Lab 5.1 to evaluate posture/ determine flexibility
PLAY
Exercise Video: demonstrating the posture assessment
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10. Evaluating Flexibility
No single test can measure total body flexibility
Sit-and-reach test
Measures ability to flex the trunk
Focuses on lower back muscles & hamstrings
Shoulder flexibility test
Measures range of motion at the shoulder
Complete Lab 5.2 to evaluate trunk/shoulder flexibility
PLAY
Exercise Video: demonstrating the box sit-and-reach test
PLAY
Exercise Video: demonstrating the shoulder flexibility test
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11. Techniques to Increase Flexibility
Dynamic Stretching
Goal is to prepare body to exercise
Conducted prior to exercise and highly recommended
Fluid, controlled motion of joint through full ROM
Increases blood flow to muscles/joints
Increases neuromuscular activity between CNS and PNS
Ballistic Stretching
Rapid, forceful, bouncing movements
More likely to cause injury and thus not recommended
Static Stretching
Goal is to increase flexibility and recover from exercise
Most effective method to increase flexibility at end of exercise, not prior to exercise
Slow lengthening of muscles, held for fixed periods
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12. Techniques to Increase Flexibility (cont.)
Proprioceptive Neuromuscular Facilitation (PNF)
Series of motions combining stretching with contraction and relaxation of muscles
relies on contract-relax (CR) and contract-relax/antagonist contract (CRAC) stretching
See the "Are you too stiff?" Steps for Behavior Change in the chapter
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13. Partner-Assisted Stretching
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14. Applying the FIT Principle to a Flexibility Exercise Prescription
Prescription will vary depending on initial flexibility level
Exercises should be static or PNF stretches
Recommended sample program might include the following
Starter Phase
Frequency: 1 session
Intensity: 5-minute session/hold for 15 seconds/mild discomfort
Time/duration: 1 week
Slow Progression phase
Frequency: 2–5 sessions per week/add one session per week
Intensity: 10–30-minute sessions/hold for 20–30 seconds (add 5 seconds per week)/mild discomfort
Time/duration: 6–12 weeks
Maintenance Phase
Frequency: 4–5 sessions per week
Intensity: 30-minute sessions/hold stretches up to 30 seconds
Time/duration: start after about week 7 depending on progress
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15. Avoid Stretching Injuries
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16. Sample Exercise Prescription for Flexibility: Beginner
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17. Sample Exercise Prescription for Flexibility: Intermediate
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18. Sample Exercise Prescription for Flexibility: Advanced
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19. Maintaining Flexibility
Make a commitment to regular stretching
Use time management
Set aside time for 3–5 sessions per week
Stick to your schedule
Build in stretches during everyday activities
Make it fun: listen to music, watch TV while stretching
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20. Summary Flexibility is the range of motion of a joint
Improved flexibility has many benefits
Five limits to flexibility are bone shape, muscle ability, connective tissue within joints, tendons, and skin
The stretch reflex (contraction) can be avoided by slow stretching
Safe stretching includes static and PNF stretches
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