Chapter 6 Flexibility Definition of Flexibility The ability

Chapter 6 Flexibility

Definition of Flexibility • The ability to move body joints though a full range of motion.

Joints of the Human Body • Pivot--example-neck, forearm • Gliding--example. Wrist • Hinge--example. Knee, Elbow • Ball and Socket-example-shoulder, hip

Soft tissue that limits flexibility To improve flexibility you must stretch all of the following: – Muscle – Ligaments--attach bone to bone – Tendons--attach muscle to bone

Why is flexibility important? Needed in daily living Helps reduce chance of injury Increases capacity of a joint to move Helps relieve muscle soreness Flexibility in the posterior thighs (hamstrings) helps reduce chance of developing low back pain • Helps relax muscle tightness from injury, fatigue and emotional tension • • •

F. I. T. applied to Flexibility Training • Gradually increase overload by increasing– Frequency--number of sessions per day or week. Can do stretching exercises everyday (7 days) – Intensity--distance the muscle is stretched. Stretch just to the threshold of pain. – Time--amount of time the position is held, or the number of repetitions and sets. Hold for at least 20 seconds. – Regardless of how you increase overload, remember to do so progressively.

Specificity of Flexibility Training • Stretching exercises will only improve flexibility in the joints exercised. – Flexibility is specific to each of the following: • Individual--individuals of the same age may have different levels of flexibility due to past and present physical activity. • Joint--each joint’s structure • Sport--the activity you are involved in.

Types of Stretching • Static--most acceptable type. Stretch and hold. • Dynamic--done in a continuous, slow, controlled manner. • Ballistic--Bobbing, bouncing, or jerky movements. This type is generally harmful. • Isostatic--stretch to maximum and hold then a partner pushes you farther. – The danger is a partner does not know your pain during the stretch.

Flexibility Safety Precautions • Do not perform unsafe flexibility exercises. – Ballistic (bouncing stretches) – Stretches that compress the cervical (neck) area. – Partner stretches (unless partner is experienced) Follow Principle of Progression-- start less, work up to more. Do not compare yourself to others. Principle of Specificity--(flexibility is specific for each individual) Include flexibility exercises with cardiovascular and muscular strength and endurance programs.