1. F.H.S. Freshmen P.E. Fitness Unit #4: Flexibility
Rev:8-02 SJH
F.H.S. Freshmen P.E. Fitness Unit #4: Flexibility

2. What Is Flexibility?
Flexibility is The ability to move the body through a full range of motion without strain

3. Factors that Affect Flexibility
Heredity
Previous Injuries – Can affect range of motion
Gender – Females are generally more flexible than males
Age – You usually become less flexible as you age
Fat Tissue – A lot of fat tissue in and around the joints decreases flexibility

4. Factors that Affect Flexibility
The 2 most important factors that affect flexibility are Sedentary Living and Lack of Exercise
With less physical activity, muscles lose their flexibility and tendons and ligaments tighten and shorten
Lack of exercise tends to increase your fat tissue, which decreases the range of motion in your joints

5. Types of Stretching There are three basic types of stretching Static
Ballistic
Proprioceptive Neuromuscular Facilitation (PNF)

6. Static Stretching
Static Stretching: Stretching a muscle and holding it for an extended period of time (10-60 seconds)
Most frequently used
Causes little pain, and has a low risk of injury

7. Ballistic Stretching
Ballistic Stretching: Exercises done with jerky, rapid, and bouncing movements
Helps develop flexibility, but ballistic actions may cause soreness and injury

8. Proprioceptive Neuromuscular Facilitation (PNF)
PNF: Stretching technique where muscles are stretched using a contract and relax method
This method requires the assistance of another person
PNF stretching increases flexibility the most, but also causes the most muscle soreness

9. Stretching and Low Back Pain
Nearly 80% of the U.S. population will experience low back pain
It is the 2nd leading cause of absence in the work force behind the cold
70% of all back problems are caused by weak, inflexible muscles

10. How Stretching Can Help With Low Back Pain
You can help prevent lower back pain simply by stretching certain muscles
You should stretch hamstrings, hip flexors, and spinal erectors
Low back pain can also be prevented by strengthening the abdominals

11. General Guideline for Stretching
Frequency: Stretch 3-4 times per week
Intensity: Stretch until you feel discomfort but not pain
Time: Perform each stretch for a minimum of 10 seconds, and a maximum of 60 seconds
Perform one stretching exercise for each of the major muscle groups of the body
Stretch for 5-10 minutes

12. Warm-Up
Warm-up is the beginning part of the training session in which you prepare the body for activity.
Proper warm-up helps prevent injuries by loosening and stretching muscle fibers and connective tissues (tendons and ligaments).

13. How to use stretching in a workout
Increase your heart rate before stretching
Stretch muscles for minutes
Perform your activity
Cool down until your heart rate has lowered
Stretch again