new flexibility
TRANSCRIPT
![Page 1: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/1.jpg)
LIFETIME FITNESS 1
FLEXIBILITY
![Page 2: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/2.jpg)
LIFETIME FITNESS 2
FLEXIBILITY
DEFINED AS RANGE OF MOTION ABOUT A JOINT
INFLUENCED BY BONE MUSCLE TENDONS LIGAMENTS SKIN
![Page 3: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/3.jpg)
LIFETIME FITNESS 3
IMPORTANCE OF FLEXIBILITY
MAY PREVENT MUSCLE STRAIN & BACKACHES
SHORT, TIGHT MUSCLES ARE ASSOCIATED WITH INFLEXIBILITY & INJURY
GOOD FLEXIBILITY MAY LEAD TO IMPROVED ATHLETIC PERFORMANCE & REDUCE MUSCLE SORENESS
![Page 4: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/4.jpg)
LIFETIME FITNESS 4
TYPES OF STRETCHING
STATIC BALLISTIC PROPRIOCEPTIVE
NEUROMUSCULAR FACILITATION (PNF)
![Page 5: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/5.jpg)
LIFETIME FITNESS 5
STATIC STRETCHING
SLOW, SUSTAINED STRETCHING WHICH INVOLVES SLOWLY STRETCHING A MUSCLE & HOLDING IT AT GREATER THAN RESTING LENGTH FOR A SHORT PERIOD OF TIME (usually 10-30 seconds.)
USED IN WARM-UP
![Page 6: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/6.jpg)
LIFETIME FITNESS 6
BALLISTIC STRETCHING
USING RAPID BOUNCING OR JERKING MOVEMENTS TO STRETCH.
CHANCE OF INJURY IS GREATER. IS APPROPRIATE TO USE DURING
THE ACTIVITY. HOWEVER, STATIC STRETCH PRIOR TO USING BALLISTIC…
![Page 7: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/7.jpg)
LIFETIME FITNESS 7
PNF IS A SERIES OF RELAXATION &
CONTRACTION OF THE MUSCLES BEING STRETCHED.
MOVE MUSCLES THROUGH RANGE OF MOTION & HOLD FOR 10 SECONDS, MUSCLE APPLIES A RESISTANCE ISOMETRICALLY FOR 5 SECONDS, RELAX THE MUSCLE, STRETCH AND HOLD FOR 5 SECS.
![Page 8: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/8.jpg)
LIFETIME FITNESS 8
PNF
CAN BE DONE WITH A PARTNER OR SOLO
POPULAR FOR REHABILITATION RESEARCH HAS SHOWN PNF
TECHNIQUES TO BE MOST EFFECTIVE IN IMPROVING FLEXIBILITY!
![Page 9: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/9.jpg)
LIFETIME FITNESS 9
FLEXIBILITY FACTS
GIRLS TEND TO BE MORE FLEXIBLE THAN BOYS
FLEXIBILITY INCREASES UNTIL ADOLESCENCE, THEN YOU GRADUALLY BECOME LESS FLEXIBLE
INACTIVE PEOPLE ARE LESS FLEXIBLE
![Page 10: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/10.jpg)
LIFETIME FITNESS 10
STRETCHING GUIDELINES DON’T FORCE THE STRETCH TO THE
POINT OF PAIN AVOID STRETCHING SWOLLEN JOINTS BEGINNERS SHOULD USE STATIC
STRETCHING STRETCH DIFFERENT MUSCLES &
JOINTS AVOID CONTRAINDICATED STRETCHES
(stretches you shouldn’t do because of medical reasons/problems)
![Page 11: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/11.jpg)
LIFETIME FITNESS 11
FITT EXERCISE PRESCRIPTION
FREQUENCY 3-7 DAYS/WEEK
INTENSITY AS FAR AS YOUCAN GO WITHOUTDISCOMFORT
TIME 10-15 SECONDS3-10 REPS
TYPE STATIC-RECOMMENDED
BALLISTIC-SPECIFIC
PNF- MOST EFFECTIVE
![Page 12: New Flexibility](https://reader036.vdocuments.net/reader036/viewer/2022082416/554b5522b4c905793d8b4a5a/html5/thumbnails/12.jpg)
LIFETIME FITNESS 12
CONTRAINDICATED EXERCISES
SOME EXERCISES MAY CAUSE DAMAGE TO THE MUSCULOSKELETAL SYSTEM OR CAUSE TRAUMA TO THE SPINAL COLUMN.
PLEASE CONSIDER YOUR SPECIFIC LIMITATIONS BEFORE PERFORMING EXERCISES