FLEXIBILITY
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Transcript of FLEXIBILITY
FLEXIBILITYFLEXIBILITY
The ability to move body joint The ability to move body joint through a full range of motionthrough a full range of motion
WHY IS FLEXIBILITY WHY IS FLEXIBILITY IMPORTANTIMPORTANT
Needed in daily livingNeeded in daily living Reduces chance of injuryReduces chance of injury Increases capacity of joint to moveIncreases capacity of joint to move Prevents ,muscles form shorteningPrevents ,muscles form shortening Helps relieve muscle sorenessHelps relieve muscle soreness Helps reduce chance of developing low Helps reduce chance of developing low
back painback pain Helps relax muscle tightness from injury, Helps relax muscle tightness from injury,
fatigue, and emotional tensionfatigue, and emotional tension
JOINTS OF THE HUMAN JOINTS OF THE HUMAN BODYBODY
SOFT TISSUE THAT LIMITS SOFT TISSUE THAT LIMITS FLEXIBILITYFLEXIBILITY
TYPES OF STRETCHESTYPES OF STRETCHES Static Stretching - safely moving the Static Stretching - safely moving the
muscle to its stretching point and muscle to its stretching point and holding this position for 15 to 30 holding this position for 15 to 30 seconds. This is the most accepted seconds. This is the most accepted method.method.
DYNAMICDYNAMIC
DYNAMIC STRETCHING – the same positions DYNAMIC STRETCHING – the same positions as static stretching, but is done in a as static stretching, but is done in a continuous, slow and controlled manner.continuous, slow and controlled manner.
BALLISTICBALLISTIC
Ballistic Stretching – involves Ballistic Stretching – involves bobbing, bouncing, or jerky bobbing, bouncing, or jerky movements that use the body’s movements that use the body’s momentum. Can be dangerous.momentum. Can be dangerous.
PNF PNF
Proprioceptive Neuromuscular Facilitation (PNF) Proprioceptive Neuromuscular Facilitation (PNF) Stretching – Contract your muscles while a Stretching – Contract your muscles while a partner provides resistance for 10 seconds. Then partner provides resistance for 10 seconds. Then relax and allow the partner to take the stretch relax and allow the partner to take the stretch slightly farther.slightly farther.
ACTIVE ISOLATEDACTIVE ISOLATED
Active Isolated Stretching- Use a Active Isolated Stretching- Use a towel, exercise strap, or rope to pull towel, exercise strap, or rope to pull the muscle a bit further than you can the muscle a bit further than you can normally hold.normally hold.
FLEXIBILITY SAFETY FLEXIBILITY SAFETY PRECAUTIONSPRECAUTIONS
Unsafe flexibility exercisesUnsafe flexibility exercises Overzealous stretchingOverzealous stretching ProgressionProgression Comparison with othersComparison with others Include flexibility exercises with Include flexibility exercises with
cardiovascular and muscular cardiovascular and muscular strength and endurance programs.strength and endurance programs.
PRINCIPLES OF TRAINING PRINCIPLES OF TRAINING APPLIED TO FLEXIBILITYAPPLIED TO FLEXIBILITY
Principle of Overload (FIT)Principle of Overload (FIT) Principle of SpecificityPrinciple of Specificity Principle of ProgressionPrinciple of Progression
PRINCIPLE OF OVERLOAD PRINCIPLE OF OVERLOAD APPLIED TO FLEXIBILITY APPLIED TO FLEXIBILITY
TRAININGTRAININGF.I.T.F.I.T.Gradually increase overload by increasingGradually increase overload by increasing Frequency – number of sessions per day or Frequency – number of sessions per day or
weekweek Intensity – distance the muscle is Intensity – distance the muscle is
stretchedstretched Time – Amount of time the position is held, Time – Amount of time the position is held,
or the number of repetitions and sets.or the number of repetitions and sets.
PRINCIPLE OF SPECIFICITY PRINCIPLE OF SPECIFICITY APPLIED TO FLEXIBILITY APPLIED TO FLEXIBILITY
TRAININGTRAINING
Stretching exercises will only Stretching exercises will only improve improve flexibility in the joint flexibility in the joint
exercised.exercised.
Flexibility is specific to eachFlexibility is specific to each1.1. IndividualIndividual
2.2. JointJoint
3.3. SportSport
PRINCIPLE OF PROGRESSION PRINCIPLE OF PROGRESSION APPLIED TO FLEXIBILITY APPLIED TO FLEXIBILITY
TRAININGTRAINING
Regardless of how you increase Regardless of how you increase overload, remember to do so overload, remember to do so progressively.progressively.