Date post: | 08-Dec-2014 |
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Technology |
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Thursday 12th May
9am – 11am
FLEXIBILITY
STARTER ACTIVITY
Write down a key/related word for this topic area for as manyletters of the alphabet asyou can (5 minutes)
Examples:
ATP
Body Composition
Contraction
1. Define flexibility
2. Discuss the factors that affect flexibility
3. Explain how to test flexibility
4. Design a training programme to improve flexibility
5. Describe how the body adapts to flexibility training
LEARNING OBJECTIVES FOR TODAY
What is the above sentence describing?
THE RANGE OF MOVEMENT AVAILABLE AT A JOINT
Flexibility is required in all sports not just the obvious ones like gymnastics.
What are the two dimensions of flexibility?
Static Flexibility Need this for good dynamic flexibility
The maximum ability of a muscle to lengthen under controle.g. stretching (hamstrings)
Dynamic Flexibility
The maximum ability of a muscle to lengthenwhen performing an action at speed
e.g. javelin thrower launching the javelin
DIMENSIONS OF FLEXIBILITY
There are many factors that determine flexibility
These factors can be …
INTERNAL and EXTERNAL
Use your textbooks (5 minutes)
List 3 internal and 3 external factors that contribute to the flexibility of a performer
Work on your own or together
FACTORS AFFECTING FLEXIBILITY
FACTORS AFFECTING FLEXIBILITY
The Sit and Reach Test
The most easily accessible test is this one
- indicates flexibility in hamstrings and lower back
TESTING FLEXIBILITY
Why is it important to warm up?
Use your textbook to find the answers
MOBILITY AND WARM UP
Why do we mobilise and
warm up?
Page 208
Gender Excellent Above average Average Below
average Poor
Male >37 33 - 37 30 - 33 27 - 30 <27
Female >38 24 - 38 30 - 24 27 - 30 <27
SIT AND REACH TEST
Normative data for the Sit & Reach test
The following is for 16 to 19 year olds
Goniometer
Looks like a ruler and a compass!
The head is placed at the joint
The ruler follows the line of the bones
Angle is measured in degrees
TESTING FLEXIBILITY
Page 205
HOW DO WE IMPROVE FLEXIBILITY
Question: Note down some ideas on your whiteboards
IMPROVING FLEXIBILITY
Proprioceptive Neuromuscular
Facilitation
Warm Up/ Mobility
Active Stretching
Passive Stretching
Dynamic and Ballistic
Stretching
Page 206 - 7
The performer moves their own body into a position just beyond normal range and holds that position for 10 seconds …
Active Stretching
WHAT TYPE OF STRETCHING
A partner moves the body to a position beyond the normal range and holds for 10 seconds…
Passive Stretching
WHAT TYPE OF STRETCHING
This involves swinging or bouncing to take the body beyond its normal range of movement…
Dynamic or Ballistic Stretching
WHAT TYPE OF STRETCHING
The performer stretches to a point just beyond their normal range, then contracts the muscle, relaxes, then stretches a little further …
PNF
Proprioceptive Neuromuscular Facilitation
WHAT TYPE OF STRETCHING
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)
Muscle relaxes and can
stretch further
Stretch reflex
switched off
Isometric contracti
on
Any contraction
where there is no movement
Muscle spindles switch
off
Golgi tendon organs
stimulated as muscle
relaxes
Can you think of any adaptation and benefits?
Use your textbook to find the answers
ADAPTATIONS AND BENEFITS
Adaptations and Benefits
Page 208
ADAPTATIONS AND BENEFITS
Design a training programme to improve flexibility
Use your textbook to find the answers (page 206)
TRAINING PROGRAMME
Principle Details
F
I
T
T
TRUE OR FALSE
True..................................................or is it false!
Put your right hand up if you think it’s TRUE
Put your left hand up if you think it’s FALSE
THANK YOU