Post on 28-Dec-2015
FLEXIBILITY
TERM
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
WHY IS FLEXIBILITY IMPORTANT?
Provides good posture
Enhances body awareness
WHY IS FLEXIBILITY IMPORTANT?
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.
TIME
Each stretch is done for 10 to 30 seconds. Rest 10 seconds and repeat.
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.
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?