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.