Flexibility

High School Students in a Health Education Class

Presented By: Damian Johnson

Learning Objectives What is Flexibility Why is Flexibility important (5 reasons) Stretching Routine Stability Ball exercises Test flexibility Importance and Benefits of Flexibility

For Life

What is Flexibility The ability to use your joints fully. You are flexible when the muscles are

long enough and the joints are free enough to allow movement.

Safe and effective flexibility training program increases physical performance.

Why work on Flexibility Improved Physical Performance and

Decreased Risk of Injury Reduced Muscle Soreness and Improved

Posture Reduced Risk of Low Back Pain Increased Blood and Nutrients to Tissues Improved Muscle Coordination

Improved Physical Performance and Decreased Risk of Injury

A flexible joint has the ability to move though a greater range of motion and requires less energy to do so which will decrease your risk of injury

Stretching decreases resistance in tissue structures

Exceeding tissue extensibility (Past Maximum) Less likely for injury to occur

Reduced Muscle Soreness and Improved Posture Static stretching involves a slow,

gradual and controlled elongation of the muscle through the full range of motion and held for 15-30 seconds in the furthest comfortable position (without pain).

Stretching can help realign soft tissue structures.

Reduce the effort for daily activities.

Reduced Risk of Low Back Pain

Stretching promotes muscular relaxation Stretching encourages healthy nutrition

directly to muscles. Reduction in toxins reduces the

potential for muscle shortening or tightening and thus reduces fatigue.

Increased Blood and Nutrients to Tissues

Stretching increased tissue temperature Stretching increases circulation and

nutrient transport. Increases joint synovial fluid Synovial Fluid- which is a lubricating

fluid the promotes the transport of more nutrients to the joints cartilage

Which allows for a greater range of motion

Improved Muscle Coordination

Nerve-impulse velocity (the time it takes an impulse to travel to the brain and back) is improved

This helps your muscle groups work in a coordinated fashion

F.I.T.T. Principle Frequency- at least 3 days per week Intensity- slowly stretch to a position of

mild discomfort Time- Hold the stretch for 10 seconds

working up to 30 seconds Type Reps- Perform each stretch 3-5 times

How to Test for Flexibility Sit and reach test V sit and Reach Test- only measures

lower back and hamstrings http://

www.topendsports.com/testing/flex.htm

Stability Ball Exercises Watch and follow along with video

Flexibility For Life Enhanced Enjoyment Helps relax both mind and body Personal Gratification (Goals) Do not need a lot of equipment Basic Simple Flexibility Workout Plan

Simple Basic Flexibility Plan http://

www.move.va.gov/download/NewHandouts/PhysicalActivity/P33_SampleFlexibilityProgramForBeginners.pdf

Anaerobic vs. Aerobic The heart of physical fitness

components The “offensive line” in football

Work Cited The Health and Physical Education Web site for

Teachers/PE Central. (n.d.). The Health and Physical Education Web site for Teachers/PE Central. Retrieved September 24, 2013, from http://www.pecentral.org

http://69.167.181.201/~lakeview/pe/fitness7/Quarter1/2Components%20of%20Health.pdf

http://www.move.va.gov/download/NewHandouts/PhysicalActivity/P33_SampleFlexibilityProgramForBeginners.pdf