1. FLEXIBILITY

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

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

4. WHY IS FLEXIBILITY IMPORTANT?
Provides good posture
Enhances body awareness

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

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

7. 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.

8. 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

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

10. 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

11. 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

12. 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

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

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

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

16. FITT PRINCIPLE .

17. FREQUENCY
At least 3 days a week.

18. INTENSITY
Stretch to slight discomfort, not to pain.

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

20. 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.

21. 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

22. Stretching muscles further than normal
OVERLOAD
Stretching muscles further than normal

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

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

25. MAINTAINING FLEXIBILITY
Must continue to stretch or gains will be lost

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