1. Chapter 20 Flexibility

2. Flexibility
Flexibility refers to the total range of motion (ROM) of a joint or group of joints.
The ability of a joint to move freely through the full range of motion.
It differs from person to person and from joint to joint.
What affects the extent of movement around a given joint?
Structural characteristics of the joint
Mechanical properties of the connective tissues

3. Flexibility
The GOAL should be to optimize joint mobility while maintaining joint stability.
Primary FOCUS should be on the systematic, safe and effective application of the range of motion techniques used.
You should be able to communicate to the client WHY they should devote time to improving flexibility
It will enhance their program.

4. Flexibility Keep the requirements of the activity in mind
A person’s activity level alone will not improve flexibility
Stretching exercises are essential if flexibility is to be maintained or increased

5. Benefits of Flexibility Training
Increases Range of Motion
Reduction of lower back pain and injury
Reduction in the incidence & severity of injuries
Improved posture & muscle symmetry
Delay in the onset of muscular fatigue
Prevents or alleviates muscle soreness post exercise
Increases the level of certain skills & muscular efficiency
Picking something up off the floor
Promotes mental relaxation

6. Flexibility It must be based upon the needs of the client.
Deliberate stretching should be done AFTER a general warm-up, but BEFORE the primary bout BUT….
It is dependant upon the activity to be performed.
Stair climbing vs. Basketball

7. General Warm Up Full body rhythmic activities Low-moderate intensities
~ 5 minutes
Increase core temp
Should not lead to fatigue

8. Specific Warm Up
Specific warm up for the activity
~ 10 minutes

9. Factors Affecting Flexibility
Joint Structure
Age
Gender
Muscle & Connective Tissue
Exercise History
Temperature
Resistance Training
Pregnancy

10. Joint Structure Joint Structure
Some joints allow more range than others

11. Age & Gender Young more flexible than older
Females more flexible than men
Youth become less flexible between ages 10-12
Childhood is the ideal time to start a flexibility program
Seniors lose flexibility due to inactivity

12. Muscle & Connective Tissue
Tendons, ligaments, fascia, joint capsules, skin
Elasticity – the ability to return to original resting length after passive stretch
Plasticity – the tendency to assume a new and greater length after passive stretch
Hyperlaxity – allows the joints to achieve a ROM that exceeds the normal range of motion

13. F.I.T. of Stretching
2 times per week, for 5 weeks, has been shown to improve flexibility
Varies depending upon the sport / activity
General warm up for ~ 5 minutes
Activity specific warm up ~ 10 minutes
Post activity stretching ~ 5 minutes
Hold each stretch for about 30 seconds
Do 4 reps

14. Proprioceptors & Stretching
Muscle Spindles
Within muscle
Causes stretch reflex
Muscle contracts when stretch too fast
Golgi Tendon Organs
MT Junction
Produces inverse stretch reflex
Relaxes muscle when there is too much tension

15. Types of Stretching Static – slow & steady
Ballistic - bouncing type movements
Dynamic – avoids bouncing but includes movements specific to the activity
PNF – generally involves a 10 s passive stretch followed by the specific technique:
Hold-Relax
Contract-Relax

16. Static Stretching Most commonly used Safe & effective
Muscle gradually stretched to the point of mild tension
If discomfort is felt, back off a little
Does not activate the stretch reflex
Beginners should hold the stretch for s; progress to 30 s
Longer holds do not reap more rewards
Significant improvements can occur
Repeat 3-5 times

17. Ballistic Stretching Rapid, jerky, uncontrolled movement
Difficult to control the motion
Higher risk of injury
No longer considered acceptable however, is appropriate for some activities
Disadvantages:
Increased danger of exceeding the extensibility limits of involved tissues
Higher energy requirements
Greater chance of causing muscle soreness
Activation of the stretch reflex

18. Dynamic Stretching Similar to ballistic but avoids bouncing
Puts an emphasis on functionally based movements
Includes movements specific to the activity
Example  lunge walk
Requires balance and coordination
Clients may experience muscle soreness initially

19. PNF Stretching
Widely accepted as an effective method for increasing range of motion
Performed with a partner
Uses both passive movement & active muscle action
Technique:
Take the muscle into a static stretch while relaxing muscle
Hold stretch for 10 s, then contract muscle for 6 s with a strong isometric contraction against partner
Following a 1-2 s rest, repeat another 30 s passive stretch
Repeat

20. Summary Assess client’s flexibility to pinpoint strengths & weakness
Design program that stretches the specific muscles used by the client during activity
Warm up before stretching to increase temp
Perform stretches daily
Stretch all major muscle groups and opposing groups

21. Summary Focus on technique during the stretch
Hold stretches for seconds initially; later 30 seconds
Do 4 reps each stretch for optimal gains
Stretch to mild discomfort, not pain
Keep breathing slow and rhythmical during stretch
Stretch muscles in different positions and planes
Stretch after primary bout

22. Stretching Body Regions
Neck
Shoulders & Chest
Torso
Upper Back
Lower Back
Hips
Posterior Arm
Anterior Thigh & Hip Flexor
Posterior Thigh
Adductors “Groin”
Calf