F.H.S. Freshmen P.E. Fitness Unit #4:

Flexibility

Rev:8-02 SJH

What Is Flexibility?

• Flexibility is The ability to move the body through a full range of motion without strain

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

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

Types of Stretching

• There are three basic types of stretching

• Static

• Ballistic

• Proprioceptive Neuromuscular Facilitation (PNF)

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

Ballistic Stretching

• Ballistic Stretching: Exercises done with jerky, rapid, and bouncing movements

• Helps develop flexibility, but ballistic actions may cause soreness and injury

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

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

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

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

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).

How to use stretching in a workout

• Increase your heart rate before stretching

• Stretch muscles for 5-10 minutes

• Perform your activity

• Cool down until your heart rate has lowered

• Stretch again