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

FLEXIBILITY

Flexibility- The ability to move a joint through the

full range of motion.

WHY IS FLEXIBILITY IMPORTANT?

Reduces risk of injury

Reduces muscle soreness

Reduces muscle tension

Provides good posture

Enhances body awareness

Increases mental and physical relaxation

Increases ability to perform skilled movements

HOW CAN FLEXIBILITY BE IMPROVED IN THE 3 STAGES OF A

WORKOUT?

1. WARM UP

2. ACTIVITY/WORKOUT

3. COOL DOWN

WARM-UPWarm-Up

– Joint Rotation– Aerobic activity

Purpose: Increase core temperature and get muscles ready to be stretched

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

Cool DownSlow body down

– walking, light jogging

Static stretching– Stretch to point of slight discomfort

– Hold 10 to 30 seconds

TYPES OF STRETCHING

Static

Dynamic

Ballistic

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)

FLEXIBILITY ISSUES

HYPERMOBILITY

The ability 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

A disease in which the joint becomes inflamed.

43 million Americans

FITT PRINCIPLE .

FREQUENCY

At least 3 days a week.

INTENSITY

Stretch to slight discomfort, not to pain.

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

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.

FLEXIBILITY PRINCIPLES

OVERLOAD

Stretching muscles further than normal

PROGRESSION

As flexibility improves, increase time, stretch further, and more frequently

SPECIFICITY

Flexibility only improves in the joints you stretch

MAINTAINING FLEXIBILITY

Must continue to stretch or gains will be lost

CONCLUSION

Why is Flexibility the most ignored component of fitness?

How will ignoring flexibility effect your long-term health?

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

Documents

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