1. Chapter Fifteen Achieving Flexibility

2. Flexibility A person’s ability to move body joints through a full range of motion. Flexibility is specific to a joint or series of joints.

3. Benefits of Flexibility ä Wellness ä Prevention of low back pain ä Healthy joints ä Injury prevention

4. Factors which Limit Flexibility ä Bone Structure ä Muscles and Tendons ä Ligaments ä Fat ä Gender ä Injuries

5. The Principles of Training ä Overload ä To increase your flexibility, the muscles, ligaments and tendons must be stretched slightly further than usual. ä Increasing frequency, intensity and/or time places overload on the muscles.

6. The Principles of Training ä Specificity ä Flexibility can only be gained in those joints of the body which are exercised. ä Give extra attention to inflexible areas of the body. ä Areas related to overall health fitness such as the lower back and hamstring muscles should be given special attention.

7. The Principles of Training ä Progression ä Increase in range of motion will occur gradually as you continue to change the frequency, intensity and/or time of your stretching program. ä To avoid injury or extreme soreness, increase your stretching program slowly.

8. The Principles of Training ä Daily stretching is recommended ä You must do your flexibility program on a regular basis or you will lose the improvements you have made. ä Regularity

9. The Principles of Training ä Flexibility is highly individual and specific to each body joint. ä Design your program to suit your individual needs. ä Determine your goal for achieving flexibility. ä Individuality

10. Flexibility Techniques ä Static stretching ä Muscle is stretched to its farthest point and held for at least 15-30 seconds. ä Perform the stretch 2-4 times. ä Dynamic Stretching ä Used to warm up for practice or competition by mimicking sport-specific types of activities to increase the range of motion of a joint.

11. Flexibility Techniques ä Contract and Relax Stretching ä The muscle is contracted before it is stretched ä The person performs an isometric contraction while a partner provides resistance. ä Ballistic Stretching ä Involves bouncing or bobbing against the muscle and is harmful, can cause pain and muscle soreness and damage soft tissue.

12. Applying the Principles of Training ä Frequency - at least 2-3 times per week - for best results perform them daily ä Intensity - Stretch slowly until slight tension is felt in the muscles (mild discomfort) ä Time - Hold each stretch 15-30 seconds, 2 to 4 times ä Type - Stretching should be slow and steady - no bouncing