FLEXIBILITY TERM l Flexibility The ability to move
FLEXIBILITY
TERM l Flexibility- The ability to move a joint through the full range of motion.
WHY IS FLEXIBILITY IMPORTANT? l. Reduces risk of injury l. Reduces muscle soreness l. Reduces muscle tension
WHY IS FLEXIBILITY IMPORTANT? l. Provides good posture l. Enhances body awareness
WHY IS FLEXIBILITY IMPORTANT? l. Increases mental and physical relaxation l. Increases ability to perform skilled movements
HOW CAN FLEXIBILITY BE IMPROVED IN THE 3 STAGES OF A WORKOUT? 1. WARM UP 2. ACTIVITY/WORKOUT 3. COOL DOWN
WARM-UP l Warm-Up – – Joint Rotation Aerobic activity Purpose: Increase core temperature and get muscles ready to be stretched
ACTIVITY/WORKOUT – Dynamic Stretching- Any activity that includes controlled leg and arm movements through a full range of motion can improve flexibility – Example- lifting weights, running, throwing, bounding
Cool Down l Slow – body down walking, light jogging l Static stretching – Stretch to point of slight discomfort – Hold 10 to 30 seconds
TYPES OF STRETCHING l Static l Dynamic l Ballistic
MUSCLES THAT NEED THE MOST STRETCHING l l l l Pectorals (Chest muscles) Deltoids (Front of shoulder) Hip Flexors (Front of Hip Joint) Hamstrings (Back of Thigh) Adductors (Inside of Thigh) Gastrocnemius (Calf Muscles) Erector Spinae (Lower back)
FLEXIBILITY ISSUES
HYPERMOBILITY l The ability to move certain joints beyond straight (may be prone to injury)
JOINT LAXITY l When a joint allows bones to move in ways not intended (looseness)
ARTHRITIS l. A disease in which the joint becomes inflamed. l 43 million Americans
. FITT PRINCIPLE
FREQUENCY At least 3 days a week.
INTENSITY Stretch to slight discomfort, not to pain.
TIME Each stretch is done for 10 to 30 seconds. Rest 10 seconds and repeat.
TYPE Stretch all body parts starting from one end of your body and working to the other end. Be sure to stretch muscles you will be using in the activity.
FLEXIBILITY PRINCIPLES
OVERLOAD l. Stretching muscles further than normal
PROGRESSION l As flexibility improves, increase time, stretch further, and more frequently
SPECIFICITY l Flexibility only improves in the joints you stretch
MAINTAINING FLEXIBILITY l Must continue to stretch or gains will be lost
CONCLUSION l Why is Flexibility the most ignored component of fitness? l How will ignoring flexibility effect your long-term health?
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